Cortisol is the “stress hormone,” which is a steroid hormone that is produced by the adrenal glands *located on the top of each kidney). It is primarily produced during times of stress.

Cortisol matters because a healthy balance of cortisol impacts weight loss efforts and overall metabolism. To help us reach our weight loss and body composition goals, we want to find ways to balance our cortisol levels naturally, including:

Eat whole food most of the time: Added sugars and processed foods raise cortisol levels and can increase risk of high blood pressure and diabetes. Additionally, consuming enough fiber (fruits and veggies are great sources).

Deep breathing exercises: Research recommends segments of at least five minutes, three to five times per day. Bonus: not only can deep breathing help lower cortisol levels, but it can also ease anxiety and improve memory. Apps like Insight Timer and Calm are awesome.

Reduce caffeine intake: Chronic stress can sometimes lead to something called adrenal fatigue, which occurs when cortisol levels are way off balance. Caffeine itself can stimulate cortisol secretion and it doesn’t address the root of the problem…which is balancing hormone levels.

Get outside: Simply being in nature among trees, flowers, and birds may have calming effects on the mind. Take a walk around the block or sit on the front porch. Take in the current season and all it has to offer.

Exercise: 30-50 minutes daily is the standard recommended by the American College of Lifestyle Medicine.

How you respond to a stressful event can influence your cortisol (stress hormone) reactivity.

Compared to those with high cortisol reactivity…

Those with low cortisol reactivity are significantly less likely to use snacking to cope with stress.

In other words, the better you handle stressors, the less likely you are to seek food as stress relief and reduce the risk of unwanted weight gain.