Cortisol: The Stress Hormone You Need to Understand
M.U.S.T. Fit® covering Cortisol, The ‘Stress Hormone’ you need to understand, its impact and how to manage it naturally…..
So, What Is Cortisol?
Cortisol is a hormone produced by your adrenal glands and is often referred to as the "stress hormone." It's your body's natural alarm system — it plays a vital role in:
Regulating metabolism
Managing blood sugar levels
Controlling blood pressure
Supporting immune function
Helping you wake up in the morning
Responding to stress and danger
In short, cortisol is essential for energy, focus, and balance in your daily life.
What Happens When Cortisol Is Low?
Although we often hear about too much cortisol being a problem (hello, chronic stress), too little cortisol can also disrupt your well-being.
Here are some signs of low cortisol levels (also known as adrenal insufficiency):
Chronic fatigue or constant tiredness, even after rest
Low blood pressure and dizziness
Unexplained weight loss
Craving salty foods
Brain fog or difficulty concentrating
Mood swings or anxiety
Muscle weakness
Lack of motivation
For people trying to live a healthier life, low cortisol can make workouts feel tougher, moods unpredictable, and progress slower — mentally and physically.
Natural Ways to Support Healthy Cortisol Levels
To help your body regulate cortisol naturally and improve how you feel each day, here are some practical tips and cortisol-friendly foods to include in your daily routine.
Lifestyle Tips to Balance Cortisol
Prioritise rest and recovery: Overtraining, especially without sleep, spikes cortisol. Make rest days part of your plan.
Get 7–9 hours of sleep: Your body resets hormones while you sleep.
Move daily, but avoid burnout: Moderate-intensity exercise like walking, yoga, or resistance bands can reduce cortisol.
Try deep breathing or mindfulness: Just 10 minutes a day can help reset your nervous system.
Limit phone time before bed: Blue light messes with sleep and stress hormones.
Top Cortisol-Supporting Foods (Natural Remedies)
1. Vitamin C-Rich Foods
Cortisol can be buffered by vitamin C — it's like armour for your stress response.
Oranges
Strawberries
Kiwi
Bell peppers
Broccoli
2. Magnesium-Packed Foods
Magnesium calms the nervous system and supports adrenal function.
Spinach
Pumpkin seeds
Almonds
Dark chocolate (yes, in moderation!)
3. Healthy Fats
Good fats help regulate hormone production, including cortisol.
Avocados
Extra virgin olive oil
Walnuts
Fatty fish like salmon and mackerel
4. B-Vitamin Boosters
B-vitamins are essential for energy and managing the impact of stress.
Eggs
Whole grains (brown rice, oats)
Leafy greens (kale, Swiss chard)
Legumes (lentils, chickpeas)
5. Adaptogens (Bonus Tip!)
Natural herbs like Ashwagandha, Rhodiola, and Holy Basil are popular in wellness circles and help support adrenal balance. Always consult a professional before taking supplements.
Final Thoughts: Take Charge of Your Cortisol, Take Charge of Your Life
Balancing cortisol is not just about avoiding stress — it’s about building resilience, fuelling your body with the right foods, and creating habits that support mental and physical performance.
At M.U.S.T. Fit®, we believe that wellness isn’t just about looking good, it’s about feeling fantastic inside and out. Start small — a daily walk, a handful of almonds, a deep breath — and let your body thank you with more energy, sharper focus, and a calmer mood.
Stay balanced. Stay strong. M.U.S.T. Fit®.
#LookGoodFeelGreat
