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Leesduur: 11 min
Do you often feel tense or find it hard to relax? Chances are your cortisol levels (your stress hormone) have been too high for a while.
Temporarily high cortisol isn't so bad, but in the long run, it is. It affects your mood, energy, sleep, and recovery.
Fortunately, with the right nutrition, rest periods and small adjustments to your lifestyle, you can do a lot to help your body recover.
In this article you will read what cortisol exactly is, how to recognize when it is too high, and what helps to regain balance.
Cortisol is an essential hormone that regulates energy, sleep-wake rhythm, recovery and focus and keeps your body in balance.
Long-term stress keeps cortisol levels too high; signs include poorer sleep, fatigue, irritability, cravings, belly fat, and high heart rate or blood pressure.
Recover with lifestyle: sleep regularly, rest, exercise moderately; choose foods rich in magnesium, vitamin C, and omega-3; limit coffee, alcohol, and sugar.
Cortisol is a hormone produced by your adrenal glands . It's often called the stress hormone , but that's not entirely accurate.
Cortisol is not only involved in stress , but plays a role in all kinds of processes that you need every day.
In healthy amounts, cortisol helps your body maintain balance. It plays a role in, among other things:
Without cortisol you would feel sluggish, listless and less alert!
The problem only arises when the natural rhythm is disrupted. Normally, your cortisol is higher during the day (so you can function) and drops in the evening (so you can relax and sleep).
But if stress persists for too long, hormone production remains active. Your body then no longer gets a real "break" and remains in a kind of " on" mode .
High cortisol levels don't usually develop overnight. They build up slowly over time due to periods of persistent stress, insufficient sleep, or inadequate recovery.
And you notice this constant switching on through signals such as:
Do you recognize several of these signs? Then it's a sign that your stress system isn't recovering sufficiently and that your body benefits from more rest and balance.
Cortisol doesn't work in isolation. It's part of a sophisticated system where multiple hormones work together to keep your body in balance.
The two main hormones that cortisol has a lot to do with are melatonin and DHEA :
When cortisol levels remain elevated for too long, these hormones are thrown off their natural rhythm. Therefore, the goal isn't so much to lower cortisol levels, but to restore the natural balance between these hormones .
Remember: A healthy hormone balance ensures your body knows when to speed up and when to slow down. And it's precisely that balance that keeps you resilient.
High cortisol levels rarely have a single cause. It's usually a combination of lifestyle, stress, and a lack of recovery. These are the most common factors and what exactly is happening in your body.
I'll be honest with you: There's no food that directly lowers your cortisol. But what you eat does influence how well your body handles stress .
By making the right dietary choices, you can support your nervous system, energy levels, and psychological functions. This way, you'll ensure you're (and remain) more resilient, even in stressful situations.
In short: Nutrition does not cause your stress hormone to suddenly drop, but it does help your body cope better with the burden that stress causes.
These are the nutrients that play an important role in this:
Magnesium is an essential mineral that contributes to the normal functioning of the nervous system , helps with tiredness and fatigue and supports energy metabolism .
It's especially important to get enough during busy periods when your body uses more magnesium. Think of: green leafy vegetables, nuts, whole grains, and legumes.
Vitamin C supports the immune system , contributes to the protection of cells from oxidative stress and helps with tiredness and fatigue.
During periods of mental or physical stress, your body needs more of this antioxidant.
Therefore, eat more fruits and vegetables, such as kiwi, oranges, peppers and broccoli.
The omega-3 fatty acids EPA and DHA contribute to the normal functioning of the heart
and the maintenance of normal brain function . Regular intake of these fatty acids supports overall health and mental balance .
You find these fatty acids in oily fish such as salmon, mackerel and herring.
Coffee , alcohol , and sugary products can disrupt your natural energy balance, especially if you're already tired. Cutting back for a few days often helps to better balance your sleep and energy.
My tip : Are you finding it difficult to drink less coffee? Then try black or green tea as an alternative. I've gone from three to two cups of coffee a day and drink tea in the afternoon, and I find it works well. Black tea also contains caffeine (often called theine), but in lower amounts than coffee. Therefore, it usually provides a milder and more consistent energy boost, without the sudden spike you can sometimes experience with coffee.
Nutrition is of course an important basis, but if you really want to work on less tension and more balance , your lifestyle makes the difference between remaining tense and really recovering.
Rest, sleep and exercise ensure that your body can switch back to relaxation.
Try these four practical ways to help your stress system recover.
Exercise is one of the most powerful ways to release tension. But it's important to choose the right intensity. You do this by really sensing what you really need.
Cortisol prepares your body for action.
My personal tip : Listen to your body. Feeling tense but fit? Then choose a moderate workout. Feeling exhausted or irritable? Then a gentle walk is often the best remedy.
Sleep is the time when your body literally catches its breath. Your cortisol levels should drop during the night , so you can start the next day feeling refreshed.
But sleep deprivation disrupts that rhythm, making you feel more tired and irritable. (6)
Try this:
Small habits often make a noticeable difference.
A few minutes of conscious breathing has an immediate effect on your nervous system.
Slow, deep breathing activates the parasympathetic system: the part that provides rest and recovery.
Mindfulness or meditation can also help to break your body's "on" state for a while. (13)
In a world full of stimuli, we often forget to pause . Yet, those moments of inactivity are crucial for releasing tension.
It doesn't have to be complicated. A short walk without a phone, a book, music, or just staring out the window can already have a calming effect.
Ask yourself: When was the last time you truly did nothing?
Sometimes you find that simply drinking less coffee or sleeping better isn't enough to truly unwind. During these times, a natural supplement can help provide your body with extra support.
I don't use these kinds of supplements daily, but I do use them when I notice my mind is spinning. It helps me switch off a little more easily.
The GABA melt tablets with L-theanine combine three substances that complement each other well:
Together, they can support the nervous system and energy metabolism, helping your body better handle stress. This can help you feel calmer and more balanced during stressful periods, which indirectly aids recovery.
The melt tablet form also ensures rapid absorption, and the dosage is gentle enough to use safely.
My experience : I find this a great formula for busy days when I want to stay sharp but not get too worked up, a calmer alternative to yet another cup of coffee.
Cortisol is your natural stress hormone: essential for waking up, releasing energy, and performing well. But with persistent tension, your body can continue to produce too much cortisol, which can throw its function with other hormones, such as melatonin, out of balance.
As a result, you feel tired, irritable or stressed.
To restore that natural rhythm, you can do several things yourself. Lifestyle adjustments are the most effective: sleep, rest, and regular exercise.
To support this, it is also good to pay attention to your diet: Sufficient magnesium, vitamin C and omega-3 support your energy metabolism and mental balance.
It's also wise to cut down on sugar, caffeine, and alcohol for a while. Consider milder alternatives like black tea.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
