05/13/2025
Chronic stress can create hormone havoc.
It’s SO important to address any stressors (i.e. emotional stress, gut imbalances, inflammation, hidden infections etc.) that may be keeping you in survival mode and throwing your hormones out of balance.
Here are some practical things you can start doing today to lower elevated cortisol and restore balance in your body:
1️⃣ Balance your blood sugar
• Eat within an hour of waking up
• Don’t drink caffeine on an empty stomach
• Have a balanced meal or snack every 3–4 hours
• Pair protein + healthy fats at every meal (think eggs, avocado, nuts)
• Choose healthy carbs like sweet potatoes, winter squash, and whole grains
2️⃣ Add in adaptogens
• Ashwagandha
• Reishi (also great for sleep!)
• Holy basil
3️⃣ Increase magnesium (citrate or glycinate)
• Eat more magnesium-rich foods like pumpkin seeds, spinach, dark chocolate
• Take a magnesium supplement
4️⃣ Load up on phytonutrients
• Eat a VARIETY of fruits and vegetables daily (the more colors, the better!)
• Focus on getting in lots of leafy greens, berries, cruciferous veggies (broccoli, kale, Brussels sprouts)
5️⃣ Prioritize getting quality sleep
• Aim for 7–9 hours of restful sleep each night
• Get morning light exposure to set your circadian rhythm
• Reduce blue light exposure in the evening (try to out the phone, iPad, laptop etc. away an hour before you go to sleep)
• Create a relaxing, clutter-free sleep environment
• Consider a sleep routine that includes relaxation practices, like reading, journaling, or taking warm shower/bath before bed
⭐️ Pro tip: add a few drops of lavender oil to your bath or shower floor before getting in for an even more calming experience
7️⃣ Do daily mind-body practices
• Breathing exercises (4-7-8 or box breathing are great for calming the nervous system)
• Daily movement like walking/running outdoors
8️⃣ Give yourself permission to pause
Your body isn’t broken.
It’s just in survival mode, asking for the right support to feel safe again. 🫶🏼
