Cortisol is a hormone that plays a crucial role in your body’s stress response. Often referred to as the “stress hormone,” cortisol is produced by the adrenal glands and helps regulate metabolism, blood sugar, inflammation, and even your sleep-wake cycle. While small amounts of cortisol are completely normal and necessary, chronic stress can lead to elevated cortisol levels, which may contribute to anxiety, fatigue, weight gain, and difficulty sleeping.
So how can you support your body in maintaining healthy cortisol levels? Fortunately, there are natural, science-backed ways to help manage stress and balance this essential hormone.
How Cortisol Works in the Body
Cortisol follows a natural daily rhythm, peaking in the morning to wake you up and gradually decreasing throughout the day. However, when your body perceives ongoing stress, whether from work, lack of sleep, or poor diet, cortisol can stay elevated for too long, leading to:
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Increased cravings and weight gain (especially around the midsection)
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Difficulty sleeping or waking up tired
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Weakened immune system
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Higher blood sugar levels
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Increased anxiety or irritability
Managing cortisol naturally means helping your body restore balance, rather than eliminating it completely—because, in the right amounts, cortisol is actually beneficial for energy, focus, and immune function.
Natural Ways to Manage Cortisol
1. Triterpenes & Polysaccharides from Functional Mushrooms
Triterpenes and polysaccharides are two bioactive compounds found in functional mushrooms that have been shown to support stress management and balance cortisol levels.
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Reishi Mushroom (Ganoderma lucidum): Rich in triterpenes, which have adaptogenic properties that help the body adapt to stress and regulate cortisol production. Studies suggest that Reishi helps promote relaxation, better sleep, and immune support.
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Chaga Mushroom (Inonotus obliquus): Contains high levels of polysaccharides, which may help regulate inflammation and oxidative stress, indirectly supporting balanced cortisol levels.
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Lion’s Mane Mushroom (Hericium erinaceus): While best known for its cognitive benefits, Lion’s Mane also has anti-inflammatory and neuroprotective effects that can help manage stress response over time.
2. Prioritize Quality Sleep
Cortisol and sleep are closely linked—poor sleep raises cortisol, and high cortisol disrupts sleep. Try:
✅ Going to bed and waking up at the same time daily
✅ Reducing screen exposure (blue light) at night
✅ Using Reishi Hot Cacao or magnesium to promote relaxation
✅ Keeping your bedroom cool and dark for better sleep quality
3. Mindfulness & Deep Breathing
Mindfulness, meditation, and deep breathing exercises activate the parasympathetic nervous system, which helps lower cortisol levels naturally. Even just 5-10 minutes a day of deep breathing or guided meditation can make a difference.
Try this: The 4-7-8 breathing technique → Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat for 4 rounds.
4. Exercise (But Not Too Much )
Exercise is a great way to lower cortisol when done in moderation. However, overtraining or high-intensity workouts too often can actually spike cortisol levels.
Best options for cortisol balance:
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Strength training (3-4x per week)
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Walking or yoga (low-impact, stress-relieving movement)
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Short bursts of HIIT (but not excessive long-duration cardio)
5. Nutrition for Cortisol Balance
What you eat directly affects cortisol levels.
Cortisol-lowering foods:
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Healthy fats (avocados, nuts, omega-3-rich fish)
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Magnesium-rich foods (dark leafy greens, bananas, pumpkin seeds)
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Adaptogenic herbs (ashwagandha, Rhodiola)
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Antioxidant-rich foods (berries, dark chocolate)
Avoid: Processed sugars, excessive caffeine, and refined carbs, as they can trigger cortisol spikes.
Final Thoughts: Balancing Cortisol for Long-Term Health
Cortisol is not the enemy, but keeping it in balance is key to maintaining energy, mood, and overall wellness. Small lifestyle changes like incorporating functional mushrooms such as Reishi and Chaga, prioritizing sleep, eating cortisol-friendly foods, and practicing mindfulness— can make a huge difference in how your body manages stress.
Start by choosing one or two habits to focus on, and over time, you’ll notice better energy, improved mood, and a healthier response to stress.
🍄 Looking to add functional mushrooms to your stress-management routine? Check out Bloomable’s Reishi Hot Cacao - a delicious night time addition for balance and relaxation!