Share about lowering stress & cortisol here:
Summer is here, but for many of us, stress doesn’t take a vacation… Whether it’s balancing work, school, family, or health goals, stress can continue creeping into our lives. If left unmanaged, it can impact how we feel everyday!
What is Cortisol & Why Does it Matter?
One key player in the body’s stress is cortisol, a hormone produced by the adrenal glands. One common misconception is that all cortisol is bad, however that is not the case. Cortisol helps regulate metabolism, blood sugar, and inflammation. Plus it gives us energy to tackle the day. Cortisol becomes an issue when stress is chronic, keeping cortisol levels elevated. Prolonged elevated cortisol levels can lead to:
- Fatigue and burnout
- Trouble falling asleep or staying asleep
- Increased cravings
- Mood swings or irritability
- Hormonal imbalances
What Could be Causing Your Stress?
Stress can have many factors and triggers such as:
- Deadlines, demands, and being constantly busy
- Lack of quality or quantity of sleep
- Poor nutrition or skipped meals
- Over-exercising without enough recovery
- Chronic health conditions or inflammation
- Excess caffeine or stimulants
Best practice is to understand your triggers and work towards healing them. The body is able to heal and become resilient to stress when given the right tools! Personally, working on sleep, blood sugar balance, and supporting my nervous system has changed the way my body responds to stress. It’s not a quick, easy fix, but so worth it in the long run!
7 Simple Ways to Lower Stress and Balance Cortisol This Summer
Here are our favorite ways to support your body’s stress response and keep cortisol in check!
- Getting Outside, Especially Early Morning: Getting outside in general is so beneficial to help regulate your nervous system while connecting with nature. We especially love getting out in the early sunlight! Getting morning sunlight in your eyes (without sunglasses for 10-20 minutes) can help set your circadian rhythm, support balanced cortisol levels, promote better energy, improve your mood, and help you sleep better at night!
- Stay Hydrated: Summer heat can be dehydrating, which can cause stress on the body. You can hydrate from water-rich foods like watermelon, cucumbers, and citrus! We also love adding electrolytes (like Just Ingredients, use this link for 10% off!). Our favorite drink of the summer is homemade lemonade with fresh squeezed lemon, a little honey, and a pinch of sea salt for electrolytes!
- Prioritize Sleep: Longer summer days don’t have to mean less rest. Aim for 7-9 hours of quality sleep to help your body recover from the day!
- Practice Mindfulness: Deep breathing, journaling, or stretching can be calming and support balanced cortisol levels.
- Moderate caffeine and alcohol: Too much can leave you feeling jittery or drained and could disrupt your natural circadian and cortisol rhythms.
- Support with adaptogens: Herbs like ashwagandha, rhodiola, and holy basil may offer extra support for when the body experiences stress!
- Eat Balanced, Regular Meals: Stable blood sugar = balanced cortisol! You can support stable blood sugar by including protein, healthy fats, and fiber-rich carbs in every meal. This will prevent energy crashes and unnecessary cortisol spikes.
Our Favorite Stress Less Morning Routine
Starting your day with calm, intentional habits can set the tone for the rest of the day and support healthy cortisol levels. We love this routine because it combines natural sunlight, hydration, mindful breathing, and a nourishing breakfast— all simple yet powerful ways to tell your body it’s safe and supported.
- Get outside first thing in the morning for 10-20 minutes. Getting sun in the eyes first thing sets your circadian rhythm for the entire day and can help improve sleep! I try to avoid my phone at this time to be able to wake up slowly and calmly!
- Rehydrate with warm lemon water! This supports hydration, digestion, and detoxification which all support cortisol and stress levels.
- Take some slow breaths. There’s something so calming about taking deep belly breaths first thing in the morning while relaxing in the sun. It promotes lower stress levels and leaves you ready for the day!
- Eat a healthy, balanced breakfast. Support healthy blood sugar with a balance of healthy fats, protein, and carbs to support stress levels!
The Best Summer Produce for Stress & Hydration
Seasonal fruits and veggies not only taste amazing, but they’re packed with antioxidants, fiber, and water to keep you hydrated and support stable blood sugar. All of these components are key for healthy cortisol levels! Hydrating produce of the summer includes:
- Cucumbers
- Watermelon
- Strawberries
- Cantaloupe and Honeydew
- Peaches and Nectarines
- Zucchini and Summer Squash
- Tomatoes
- Bell Peppers
- Pineapple
- Leafy Greens
- Kiwis
- Radishes
- Celery
Pair summer produce with a sprinkle of sea salt or enjoy them with hydrating dips made with yogurt or hummus! This will help replenish electrolytes on extra hot days! Get our favorite Greek yogurt tzatziki dip recipe when you sign up for our newsletter and receive our free healthy eating guide with 40+ of our favorite recipes here!
Conclusion
Stress is a part of life, but shouldn’t control your life! With small, intentional habits, incorporating seasonal produce, and giving yourself some grace, you can help heal your body and become more resilient to the daily stressors.
If you loved these tips, you might also enjoy our other blog posts, or follow us on Instagram @nourisheddietitians for daily inspiration!
Here’s to a summer filled with balance, sunshine, and nourishment!
Stay nourished!
Nourished Dietitians
