5 ways to regain control of your cortisol

In an age where stress beats the pace of our daily lives at breakneck speed and the constant threat of developing “cortisol face” is broadcast on social media, finding comfort has never been more essential. If you’ve made this a priority for 2025, you’re not alone. I also kept it in mind. So much so that I’ve compiled expert tips for regaining control of your cortisol – aka the stress hormone – and establishing a calmer foundation overall. In just three weeks after following this advice, I have already noticed the benefits, particularly on the quality of my sleep. I’d say it’s definitely a win.

What is stress?

Stress is often criticized, but it is actually necessary to stay alive. “First of all, you need to know that stress is the body’s natural response to a threat,” explains Mary Delberghe, a naturopath and hormone expert based in France. “Stress acts as a warning signal: your whole body mobilizes to face this real or perceived danger. Stress is actually there to protect us.

How does the body react to stress?

When stressed, the body activates the sympathetic nervous system, releasing hormones such as adrenaline and cortisol. Adrenaline increases immediate energy – think: increased heart rate, dilated pupils and increased alertness. Cortisol, produced by the adrenal glands, maintains this response over time. It increases blood sugar levels to provide energy and mobilizes resources for flight or fight.

When the threat disappears, the parasympathetic system takes over to restore calm. But this is where modern life gets tricky. Often our daily stressors seem endless and getting back into balance becomes far from easy. Our body gets stuck in the “on” position and, unfortunately, we spend more time in “sympathetic” mode than in a restful “parasympathetic” mode. “This causes the body to produce cortisol over and over again, depleting our reserves,” says Delberghe. “The body remains in survival mode, no longer able to regenerate properly. »

The impact of excess cortisol and chronic stress

Stress is omnipresent in our modern lives, forcing us to operate at a frenetic pace. This, combined with increasingly rare moments of relaxation, keeps our bodies constantly overstimulated. “When produced in excess over long periods of time, cortisol can have devastating effects on our bodies,” notes Delberghe. Some of these effects include:

• Chronic fatigue and sleep disorders, including difficulty falling asleep, restless sleep, poor sleep quality.
• Hormonal imbalances that lead to irregular menstrual cycles, hormonal disorders and loss of fertility, especially in women.
• Weakened immunity and greater vulnerability to infections.
• Chronic inflammation that contributes to the risk of arthritis and cardiovascular disorders.
• Fluctuations in blood sugar levels, including hypoglycemia, decreased energy levels, food cravings and fatigue.
• Weight gain and excessive fat storage, particularly in the stomach area.

5 tips to reduce stress and the effects of cortisol

1. Follow an anti-stress diet

“Food is a powerful lever for reducing stress,” explains Delberghe. To this end, she recommends focusing on foods rich in magnesium and tryptophan, getting an optimal amount of protein, and reducing your caffeine intake. “Magnesium, found in almonds, bananas, green vegetables and raw cocoa, is essential for calming the nervous system,” she explains. “Foods rich in the amino acid tryptophan, such as eggs, fish or pumpkin seeds, stimulate the production of serotonin, the relaxation hormone.”