High cortisol levels and a diet high in added sugars and processed foods increase the risk of high blood pressure and diabetes. Fiber (found in fruits and vegetables) regulates gut microbes, which regulates hormones. Diet matters—80% of the battle.
If needed, add supplements
Doctors should supervise supplements, which shouldn't replace a healthy diet. If prescribed, magnesium, which regulates cortisol, is our most significant clinical mineral. Vitamin B12, folic acid, and C aid cortisol metabolism.
Take deep breaths
Several studies show that five-minute deep-breathing exercises three to five times a day are beneficial. Research reveals it lowers cortisol, reduces anxiety and sadness, and improves memory. Insight Timer or Calm are good deep-breathing apps to start with.
Reduce your caffeine intake
Chronic stress can cause adrenal exhaustion, which is an imbalance in cortisol levels. It makes them exhausted, so they need caffeine to get through the day. They get tired again as the coffee wears off.
Get adequate sleep
We require at least seven to eight hours of sleep in order to give our bodies the opportunity to recuperate. Due to the fact that we are so busy with our life, we frequently fail to give it the attention it deserves.
The American College of Lifestyle Medicine recommends 30–50 minutes everyday. It should be difficult to talk while exercising but not sing. Walking your dog doesn't count.