Probiotic and prebiotic foods have been shown to help reduce cortisol levels. So, add fermented foods such as sauerkraut, kefir, yoghurt, and kimchi to your diet. You must also include prebiotic foods like onion, garlic, leeks, asparagus, apples, and green bananas. All of these help increase your good gut bacteria, which helps lower your stress response. Big changes in blood sugar trigger the release of the stress hormones. Eating balanced meals helps control blood sugar levels and prevent stress hormone surges. Fill your plate with enough fibre, protein, and fats, and avoid high-sugar foods.
Prioritise sleep, when you are sleep deprived, your body enters the ‘flight or fight’ mode and releases cortisol. To make things worse, on tired days, you might opt for more caffeine which further spikes cortisol levels. Aim for 7-9 hours of quality sleep each night or if that’s impossible then try to take a nap during the day. If you are not a good napper, try a 10-minute yoga routine.
Manage your emotional stress, chronic emotional stress is the number one cause of increased cortisol levels. When experiencing chronic emotional stress, your body cannot distinguish the difference between being chased by a tiger or a stressful deadline at work. To your body, stress is stress. Try to manage it by including some de-stressing activity in your day, like breathwork, gentle movement, journalling, or anything that makes your soul happy.
Exercising is very healthy but over-exercising can lead to cortisol spikes. Try to incorporate more gentle movement, and avoid HIIT entirely during your premenstrual and menstrual weeks.
Drinking too much coffee can promote cortisol spikes, especially on an empty stomach. Therefore, if you love having a warm drink in the morning try swapping matcha for coffee. It is low in caffeine and does not affect cortisol levels as much. If you like coffee way too much, try adding collagen and nut milk to buffer the cortisol release.