Hormones 101: Why Cortisol Could Be Behind Your Symptoms
Happy Wednesday! I’m coming to you with some Wellness Wisdom—focusing on stress, cortisol and nervous system regulation.
If you’ve been feeling more fatigued, overwhelmed, or stuck in a cycle of stress, you’re not alone. Our modern lifestyles demand so much of us, and our bodies are constantly adapting to keep up.
Maybe you’ve heard of cortisol ‘moon face’ or seen promises of reducing weight gain, puffiness, and swelling by eating certain foods or taking supplements on Instagram or TikTok – there’s a lot of talk out there.
The Truth About Cortisol and Stress
Here’s the deal: We can’t out-supplement or clean-eat our way out of stress.
Yes, food plays a role in cortisol regulation. But if we don’t address the root cause—the stress itself—then no amount of “perfect eating” will truly bring balance.
Let’s break it down…
What is Cortisol & Why Does It Matter?
Cortisol is our get-it-done hormone, produced by the adrenal glands (tiny glands sitting on top of your kidneys). It gives us energy, helps us wake up in the morning, and fuels us through challenges. When balanced, cortisol is highest in the morning and gradually decreases throughout the day.
But in today’s world of constant deadlines, overstimulation, and little recovery time, we often see chronically elevated cortisol levels. Over time, this can lead to burnout, where cortisol dips too low at times when we actually need it.
How Stress Affects Your Body
Stress isn’t just mental—it shows up physically because the stress response is a physiological reaction.
Your nervous system has two main branches:
🔥 The Gas Pedal (Sympathetic Nervous System) – Fight-or-flight mode. Keeps you alert and ready to respond to stress.
🧘♀️ The Brakes (Parasympathetic Nervous System) – Rest-and-digest mode. Helps your body repair, digest, and truly relax.
When we experience chronic stress, our cortisol becomes dysregulated, and we can start seeing signs like:
✨ Hair loss
✨ Dry skin
✨ Headaches/migraines
✨ Mood swings and irritability
✨ PMS, debilitating cramps, low libido, infertility
✨ Chronic fatigue or tired but wired
✨ Gut issues and indigestion
✨ Blood sugar or blood pressure imbalances
✨ Poor exercise recovery
The list goes on…
🌻 Your body isn’t working against you—it’s trying to tell you something. 🌻
Ways to Support Cortisol and Regulate our Nervous System Naturally
The #1 factor in regulating cortisol isn’t supplements or food—it’s what you engage in daily.
🌿 Daily Practices for Cortisol Balance
- Mindfulness, meditation & breathwork (this plays the biggest role!)
- 8 hours sleep (enough said)
- Humming (stimulates the parasympathetic nervous system)
- Muscle relaxation exercises (like a full-body scan, yoga)
- Breathwork tailored to your needs:
Need more energy & resilience? Try Kapalabhati (skull-shining breath)
Need calm & relaxation? Try Sama Vritti (equal/box breathing - Time in nature (even 10 minutes can help!)
- Lavender & aromatherapy (shown to reduce cortisol levels)
- Therapy, or journaling (mental and emotional regulation matter!)
- Acupuncture (supports nervous system balance)
- Hugs & human connection (social support regulates stress hormones)
💊 Supplements to Support Cortisol
(Always check with your provider before starting any supplements!)
- Ashwagandha & Rhodiola – Adaptogens that help the body handle stress
- Curcumin – Supports inflammation and stress response
- Omega-3 fatty acids – Great for brain and hormone health
- Vitamin C – Helps regulate cortisol levels
- B6 and Magnesium – Support adrenal function and relaxation
🥑 Food for Cortisol Balance
- Balanced eating habits (fasting can trigger cortisol spikes)
- Breakfast within 1 hour of waking (when cortisol is naturally highest)
- Omega-3-rich foods (salmon, flaxseeds, walnuts)
- Magnesium-rich foods (leafy greens, nuts, seeds)
- Enough carbs (low-carb diets can increase anxiety & stress)
- Limit refined sugars & processed foods (they spike & crash blood sugar)
- Keep caffeine and alcohol in check (both stress the adrenals and cause HPA axis dysfunction and inflammation.
✨ Small steps lead to big changes. Start by adding just one or two of these habits this week! What’s one thing you can try today? Share with me in the comments below.
21-day Stress Cleanse Challenge
If you’re ready to take this work seriously, investing in your daily mindfulness practices will have the longest-lasting impact.
✨ That’s exactly why I created the 21-Day Stress Cleanse. ✨
This isn’t about a quick fix—it’s about rewiring your stress response, building resilience, and learning tools you can use for life.
What’s Inside?
📩 A 21-day challenge straight to your inbox—each day, you’ll receive:
- A guided meditation to calm your nervous system
- An action step to support cortisol using food & lifestyle
Action Steps Include:
- My Stress Cup Exercise – Understand and track your stress levels
- Morning Routine Hacks – Reduce cortisol and create ease
- Afternoon Pick-Me-Ups – Avoid energy crashes
- Mineral Mocktail Recipes – Nourish your adrenal function
- Evening Wind-Down Rituals – Set yourself up for deep rest
- Food Timing Strategies – Eat in a way that supports cortisol balance
… and so much more!
If you’re tired of feeling stressed, exhausted, and overwhelmed, this is your chance to reset.
📢 Doors open 21st March — Sign up to our newsletter for a little preview and to receive a special discount code.
If you feel like your self care is on point and you’re still struggling with your nervous system, then it sounds like you need more individual support. This would be a great reason to work together so we can figure out the root cause of your HPA axis dysregulation.
Here’s to you best hormone health,
Noeleenxx