Cortisol is an important hormone that our bodies need to survive. However, when levels get excessive, we can run into issues like heart disease, severe anxiety, and physical changes like weight gain. This is a factor you may not consider as you work toward a slimmer waistline—but maintaining healthy cortisol levels is a worthwhile endeavor for your overall health and weight loss efforts.
“Cortisol increases insulin resistance which leads to volatile blood sugars, increased appetite and carb cravings,” explains Dr. Gillian Goddard, M.D., board-certified endocrinologist. “While we need some cortisol to live, excessive cortisol production can increase insulin resistance, blood sugar, and fat deposition in the midsection.”
How you start your day can make a big impact on this stress hormone. Find her recommendations for cortisol-lowering morning habits below.
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1. Get 7-9 Hours of Sleep
If you lead a busy life, you might be tempted to skimp on sleep. But Dr. Goddard urges women to prioritize a good night's rest—that's at least seven hours each night—especially if hormone health and weight loss is a priority to you.
"Start the night before by getting to bed earlier enough to get adequate sleep," she recommends. "Adults need 7 to 9 hours of sleep per night. When we are underslept our body works to stay awake in part by increasing cortisol levels." That can lead to increased stress and may even hinder your weight loss goals.
So hit the hay—and don't be afraid to hit snooze if you need an extra hour.
2. Maintain a Consistent Wake Time
A consistent sleep schedule is better for more than just your routine. It can also be an integral part of your overall health, especially when it comes to cortisol levels.
"Try to maintain a consistent wake time," Dr. Goddard says. "Getting up very early one day and later the next can increase cortisol levels. We see this when people are jet lagged, but outside of travel it can happen too if we don't maintain a consistent schedule." Good to know!
3. Eat a Nutritious Breakfast
You know what they say: Breakfast is the most important meal of the day. Okay, every meal is important, but what you eat first thing in the morning plays a major role in your hormonal health, including your cortisol levels. That's why Dr. Goddard suggests a high-fiber, high-protein breakfast that's low in simple carbs and sugar.
"Cortisol levels are naturally highest in the morning (and we need them to be) but the insulin resistance they cause can predispose blood sugars to spike setting off an all day rollercoaster of carb craving and hunger," she warns. A balanced breakfast can do wonders to help avoid those blood sugar surges.
4. Evening Exercise
This may not be a morning habit, but it does impact how you feel in the morning—and it may replace your habit of working out upon waking. You've probably heard that it's good to get moving as soon as you start your day, which is true (a morning walk is great for you!), but an evening exercise can actually be beneficial for your cortisol levels.
According to Dr. Goddard, "A small study found that vigorous exercise in the evening leads to lower waking cortisol levels." So consider hitting the gym after dinner!
5. Morning Mindfulness
Don't underestimate the power of meditation. Mindfulness might fall to the bottom of your priorities if you're busy (or skeptical of meditation), but it's definitely worth a shot for women who want to lower their cortisol levels.
"Start the day with a meditation or mindfulness practice," Dr. Goddard suggests. "We know that mindfulness and meditation lower stress and thus the production of stress hormones." And ultimately, those lower stress hormones could help you shed belly fat, too.
