I am becoming more interested in the world of cortisol and its long-term effects on us. 

Cortisol is a vital, natural, steroid hormone that is produced by the adrenal glands (these sit on top of your kidneys), and acts as the body’s primary stress regulator and stress management (“fight/flight/fawn/freeze”). 

It helps manage energy levels, blood pressure, and the immune response, and is involved in metabolic regulation (by increasing glucose in the bloodstream and aiding the metabolism of fats, proteins, and carbohydrates). 

In normal, healthy regulation, cortisol peaks in the morning, allowing alertness and wakefulness, and decreases at night, therefore facilitating restorative sleep. 

There can be medical reasons for altered cortisol levels (for example, Cushing’s Syndrome and Addison’s disease), which clearly require specific treatment under an endocrinologist. 

If you are concerned about your cortisol levels, please contact your GP and request a blood test. 

Living a life with chronically elevated cortisol (that is NOT due to an underlying disease), as mentioned, leads to a host of symptoms, and ultimately a decrease in a healthy body and mind. 

Whilst short bursts of elevated cortisol can sharpen focus, long-term exposure to chronic stress is depleting across all areas. 

You may find yourself battling the day, exhausted by the afternoon, yet unable to sleep. 

The first, and most important step, is realising if this is you. That is not to be underestimated; it takes huge courage to acknowledge this. 

Then comes (what can be an enjoyable process) making space for yourself, granting your body the chance to reset, and ultimately reducing cortisol and restoring balance. 

Exploring life by design and then taking purposeful, action-oriented steps towards it – it becomes your reality, not a distant daydream. 

In my research into ways to reduce cortisol levels, I have found that consistency is a key factor. 

Consistency in our daily routines, sleep, and exercise is one of the most effective ways of lowering cortisol. 

A predictable schedule helps stabilise the body’s stress response system (the hypothalamic-pituitary-adrenal (HPA) axis), preventing chronic low-level stress and reducing cortisol levels over time. 

This by no means means removing spontaneity. 

In fact, I find that with well-established routines in place, I can enjoy my days so much more because everything else that is important or needs to be done has already been taken care of.  Meaning my mind can let those things go, and I get to live by design. 

Maintaining consistent wake-up and bedtime is key to regulating cortisol. 

If your body knows when you are up, it will start to organise the morning cortisol peak by anchoring your circadian rhythm (the body’s internal 24-hour clock that regulates the sleep-wake cycle), optimising energy and focus in the mornings. 

This also helps coordinate the release of melatonin, which is needed for sleep. 

Cortisol needs to be low in the evening to allow melatonin to work. A consistent bedtime and wake-up time facilitates this interchange. 

Exercise and cortisol are an interesting and vital pairing. Exercising consistently is important for building and maintaining physical health – this is a well-known fact. 

Consistent (there is that word again!) moderate exercise (brisk walking, for example) helps reduce cortisol levels over time as it helps lower stress levels, which can then aid better sleep – even though cortisol actually spikes during exercise. 

When considering exercise and cortisol, harmony is at the heart of the interaction. Moderate exercise, such as cardio, yoga, and Pilates, helps lower cortisol and calm the nervous system. 

More intense exercise, such as HIIT, or very prolonged exercise, will significantly spike cortisol and build your tolerance to stress – this is therefore to our potential benefit. 

However, if you are already under high stress, moderate, low-intensity exercise may be better suited to help prevent burnout. 

When being mindful of cortisol regulation, morning workouts are better timed, as evening high-intensity workouts can disrupt the natural nightly reduction of cortisol needed for sleep. 

We all spin many, many plates. And that is cortisol spiking. This is about finding ways we can manage our cortisol, not the other way round. 

For example, I find that doing the weekly food shop online on a Sunday morning after a home weights session, with a herbal tea in hand on my sofa, is significantly calmer for my nervous system than going in person. 

The job gets done, and I know this needed task will be done at the same time each week, meaning I don’t have to worry about it. 

We can apply this to all aspects of life; we just need to step back, consider what is spiking us, and make the needed changes. 

It takes true bravery, and you will feel so much better, freer and lighter when you commit to consistently making excellent choices for yourself. 

What one thing can you start to do consistently that is going to benefit you? 

It doesn’t have to be big or obvious. It can be as simple as drinking more water or not checking your phone during certain times. 

Take actionable steps and observe the difference in yourself.