How to get fatigue and forgetfulness from too much "stress hormone" under control

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While cortisol is responsible for our circadian rhythm and in part influences how much energy we have throughout the day, it is often called the “stress hormone ” because of the role it plays in managing the body’s response to acute stressors.

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It works like this: When threatened, our bodies release cortisol which allows us to remain on high alert. When the threat passes, our cortisol levels drop. The problem is when cortisol levels are consistently too high, which can put you at risk of a host of health conditions including high blood pressure , a high heart rate, and high blood glucose levels, says Jeanette M. Bennett, Ph.D., associate professor, psychological studies at the University of North Carolina, Charlotte.

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How to lower cortisol levels

Blood, urine, and saliva tests can detect high cortisol levels. “If your cortisol is high due to lifestyle factors,” says Melissa Groves Azzaro, RDN, LD, of The Hormone Dietitian, “then you need to work on not only what’s causing your stress but also [on] managing your response to stress.”

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Watch what and when you eat

“Skipping meals or going too long without eating can add stress to the body,” says Azzaro.

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“Keeping caffeine to no more than 200 milligrams a day and not consuming caffeine after noon is important, but also other things we ‘consume,’ like watching the news or scrolling social media before bed, can stress the adrenals and result in higher cortisol production. Alcohol can also contribute to stress and inflammation in the body.”?

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Get enough sleep and exercise

Studies have shown that poor sleep quality can lead to higher stress levels, making it more difficult to handle daily stressors and regulate emotions. Aim for seven to eight hours a night, says Bennett.

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Exercise is also helpful in reducing stress levels, and has the added benefit of stabilizing mood and improving sleep and self-esteem, according to the Anxiety and Depression Association of America.?

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For folks already physically active and in high-stress situations, “then you need to add in other forms of stress management, such as meditation or expressive writing,” she says.

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?? Aging Well Tip of the Week

It may be months before the calendar flips to 2025, but not for Medicare. The Centers for Medicare & Medicaid Services (CMS), which runs the program, just announced two major changes for 2025 you’ll want to know about. Next year, Medicare will also dramatically alter the maximum amount beneficiaries will need to pay out-of-pocket for their covered medications.

Here’s the lowdown on these three ways Medicare will operate differently in 2025 and what they’ll mean for you.

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