So what can you do about high cortisol levels? Read on…
As soon as you wake up: Don’t reach for your cell phone
Well, you might have landed here because you did some googling and scrolling, searching for answers for how to lower your high cortisol levels. So this first tip might feel a little redundant—but hear us out.
It’s incredibly difficult to give up that reflexive habit of looking at your cell phone as soon as you wake up. However, as De la Peña confirms, it’s what’s usually causing that first cortisol spike. Instead of exposing ourselves, little by little, to the excess of information and life that surrounds us, we’re forcing it upon ourselves all at once…and with that, stress. “Every little trigger sets off a whole automatic cascade of neurotransmitters, including the famous cortisol, which prepares us to fight an emotional battle, and this prevents us from spending our energy wisely to have the best day,” she says. Consider a clock alarm, don’t answer emails or messages in bed, and avoid looking at your phone for as long as possible.
Or coffee…
It’s a universal habit: Waking up, turning on the coffee machine, and drinking your coffee with half-opened eyes, trusting that the cup will be the antidote to propel you through the day. Sadly, though, it’s not the best idea for keeping cortisol levels stable.
“One recommendation that has worked very well for me, and that I give to all my patients, is to eliminate coffee as the first intake in the morning,” says de la Peña. “On a biochemical level, it exacerbates the natural cortisol spike that we all experience at the start of the day.”
Instead, consider a nutritious, slow energy-releasing breakfast, one you enjoy and that makes you feel good for both physical and mental wellbeing. If you drink your coffee even a little later, you’ll experience its benefits all while avoiding those spikes. “Coffee contains caffeine, which is a natural stimulant,” nutritionist Mugdha Pradhan, founder of iThrive, previously told Vogue. “This means it can boost your metabolism by increasing the body’s heart rate and energy expenditure. That’s why drinking coffee in the morning—about 90 minutes after waking up—works well, because it syncs up with the body’s natural cortisol rhythm.”
But don’t worry about being so strict with the timing. Dr. Lala explains that while potentially waiting for that cortisol activation, there’s no real strong evidence that it will make meaningful changes to cortisol biology. “The bigger picture is what matters much more than the exact timing,” she says. “Making a ritual out of the coffee can be a part of a very healthy lifestyle.”
If you want to cut out coffee, you can choose herbal teas, chicory, or matcha instead. And no need to worry about the 90-minute rule with matcha or tea either, she says.
Other tips for stabilizing your cortisol levels
These are certainly some pretty general recommendations for reducing cortisol, and the reality is that not everyone relaxes in the same way. A meditation session or yoga class can be an anti-stress balm for some, while for others, trying to focus on the present moment or doing the tree pose can be a challenge that actually destabilizes their cortisol levels.
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