Stress is an unavoidable part of life. Whether it comes from family responsibilities, work pressures, financial worries or personal challenges, taking care of your mental wellbeing is crucial, especially during times of heightened tension.
Acute stress layered on top of ongoing anxiety doesn’t just weigh on your mind; it can also have serious effects on your physical health.
At the core of this mind-body connection is cortisol, often called the stress hormone. Produced by the adrenal glands, cortisol levels rise in response to physical or emotional strain and fall when the body is relaxed. While cortisol plays a vital role in regulating key functions -- such as metabolism, appetite, blood pressure and immune response -- chronically elevated levels disrupt this balance.
The impact can be profound. When cortisol spikes, your body diverts energy to address the perceived threat, temporarily putting systems like digestion and immunity on hold.
“The analogy I like to use is being chased by a lion,” said Dr. Elizabeth Swenor, who leads the functional medicine program at the Henry Ford Center for Integrative Medicine. “If you’re being chased by a lion, you’re not worried about catching a cold or having a bowel movement.”
Over time, sustained stress can contribute to anxiety, depression, headaches, cognitive difficulties, digestive problems, weakened immunity, weight gain, insomnia, pre-diabetes and more.
Reducing cortisol
The good news is that practical, science-backed steps can help lower cortisol and support your overall wellbeing.
Swenor explained 10 ways to lower cortisol levels and reduce daily stress in your life:
- Prioritize a whole-food, plant-forward diet. What you eat strongly influences your body’s stress response. Diets high in processed foods and added sugars can raise blood sugar and cortisol while fueling inflammation. Fruits, vegetables, whole grains and fiber-rich foods nourish healthy gut bacteria and help stabilize hormones. A balanced diet remains a cornerstone of long-term health.
- Add supplements thoughtfully. Supplements don’t replace healthy eating, but your doctor may recommend them in certain cases. “One of the most important minerals we use in our clinical practice is magnesium, which helps to regulate hormones, including cortisol,” Swenor said. She added that vitamins B12, folic acid and C may also support cortisol metabolism when appropriate.
- Practice deep-breathing techniques. Five minutes of slow, intentional breathing several times a day can lower cortisol levels. Research shows these exercises ease anxiety, boost mood and enhance memory. Apps like Insight Timer or Calm can help you get started.
- Cut back on caffeine. Stress can lead to adrenal dysfunction or cortisol imbalance, causing fatigue that prompts more caffeine consumption. However, caffeine can raise cortisol further, creating a cycle of temporary alertness followed by a crash. Reducing caffeine supports more stable hormone rhythms.
- Sleep is non-negotiable. Rest is essential for mental and physical recovery. Aim for seven to eight hours of uninterrupted sleep nightly to allow your body to repair, reset and manage stress effectively.
- Move your body consistently. The American College of Lifestyle Medicine recommends 30 to 50 minutes of daily exercise at a conversational pace. Regular activity helps regulate cortisol, improve mood and support overall health.
- Try journaling. Writing down your thoughts can be surprisingly therapeutic. Recording worries helps clear repetitive thinking, while noting positive moments allows you to relive them.
- Reconnect with hobbies. Creative or hands-on activities like music, crafting, gardening or drawing offer healthy mental breaks and redirect focus from stress to restoration.
- Spend time outdoors. Nature is one of the most accessible stress relievers. Fresh air, greenery and sunlight calm the mind and lift mood. Even a short walk or a few minutes on the porch can make a difference.
- Avoid allowing fear to lead. Fear-based reactions cloud judgment and prompt impulsive decisions. Mindfulness, breathing exercises and the strategies above help cultivate a calmer, more grounded approach to challenges.
Building a sustainable routine
You don’t need to overhaul your lifestyle overnight. Small, steady changes are more likely to stick and make a meaningful impact. Incorporate one or two new habits at a time and build gradually. As the expert notes,
“You don’t need to tackle all of these tips at once -- I know that can seem overwhelming,” Swenor said. “The best way to make lasting, positive changes is to do so little by little.”
She recommended incorporating one or two into your routine at a time until they become habit, and then slowly add in others.
“Slow and steady often wins the race.”
By understanding how stress affects your body -- and taking simple, everyday steps to manage it -- you can support a healthier, more balanced life.