Stress and cortisol levels: how to control them better?

Updated on 2026-05-12

Abstract: Stress and cortisol levels: how to control them better?

Cortisol, often referred to as the "stress hormone", is essential to the body's proper functioning, helping to provide energy in the morning and gradually decreasing over the course of the day to promote rest in the evening. The problem arises when it remains high for too long, which can lead to anxiety, nervousness, sleep disorders, difficulty concentrating, morning fatigue, night-time awakenings and even weight gain.

Lynn Goneau explains that the best way to regulate cortisol is to stick to a stable routine: get up and go to bed at regular times, eat at regular intervals and opt for a balanced diet rich in protein, healthy fats and fibre, while limiting sugar and excess caffeine.

When stress persists, natural supports such as magnesium glycinate, l-theanine or certain adaptogenic plants can help calm the nervous system, and complement good lifestyle habits.

1) The role of cortisol

Cortisol is an essential hormone produced by the adrenal glands. It helps provide energy in the morning, and must be gradually reduced during the day to allow relaxation and a good night's sleep.

2) When cortisol becomes a problem

Continually high levels can cause anxiety, nervousness, sleep disorders, fatigue on waking, difficulty concentrating and even weight gain. You may also feel a "second wind" in the evening.

3) Signs to watch out for

Difficulty getting up in the morning, a constantly active mind, irritability, stress attacks or a feeling of always being "on the alert" are frequent indicators of poorly regulated cortisol.

4) How to regulate it naturally

A stable routine (fixed sleep and meal times), a balanced diet (proteins, healthy fats, fiber) and a reduction in sugar and caffeine are essential. In support, solutions such as magnesium glycinate, l-theanine and certain adaptogenic plants can help calm the nervous system.

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Radio host at 104.7 FM on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson

Host 104.7FM:

Do you find the environment a little stressful right now, with what's happening in the Middle East. In fact, if we knew what was going on, it might be less stressful. Obviously, tax returns to do, elections coming up, our finances, then the price of gas. That's stress, my friends, and stress causes a buildup of cortisol. That's what he's talking about today. How can we better control this sworn enemy, cortisol? Then understand what it is too. Lynn Goneau is a naturopath at La Boite à Grains. Hello Lynn.

Lynn Goneau - Naturopath from La Boite à Grains:

Hello Fred.

Frédéric Bisson - Host 104.7FM:

Well, we left cortisol at the door... We can't do that. It's a shame.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, because cortisol is what we call the stress hormone. It's produced by the little glands, the adrenal glands, located just above the kidneys, at the base. Finally, cortisol is really essential and helps us work in the morning. That's when it's at its peak and theoretically decreases gradually over the course of the day, except in really stressful situations when it rises rapidly to give you energy. And the evening is when cortisol should be at its lowest, allowing you to relax and prepare for sleep.

Frédéric Bisson - Host 104.7FM:

Yes, I understand all that. Cortisol, stress in itself, is not bad.

Lynn Goneau - Naturopath from La Boite à Grains:

Exactly. The problem is when it's been elevated for too long all day and even into the evening, it's like so much stress is stuck, and then when it comes, the body can't calm down. That's when anxiety, nervousness, difficulty concentrating, difficulty sleeping or even waking up at night, a feeling of always being on the go. It can even encourage weight gain by creating insulin resistance.

Frédéric Bisson - Host 104.7FM:

I agree with you when you don't sleep well. That's what happened during my morning shift for 15 years. You don't sleep well. You sleep in the afternoon. Your biological clock is out of whack.

Lynn Goneau - Naturopath of La Boite à Grains:

Your choices go accordingly.

Frédéric Bisson - Host 104.7FM

: That's exactly what deregulated is. That's how someone who listens. Then he says to himself "coudon" it seems to me, I'm not that stressed about it. Can you tell if I have too much cortisol?

Lynn Goneau - Naturopath from La Boite à Grains:

Or sometimes, we're so used to being stressed when it's not even noticeable, but we can often find it with fatigue in the morning of difficulty working or getting out of bed sometimes finds a little, a little second wind in the evening, precisely because your cortisol is too high there. Sometimes feel nervous, like you're having a panic attack. Even during the day. It's no big deal. It just happens and you're overcome with impatience. People often think they lack energy, but in reality, it's their nervous system that's constantly overstimulated. And then, well, it's exhausted.

Frédéric Bisson - Host 104.7FM:

But it's so true. Uh, especially if you've been told you have a little ADD ADD. Yes, yes, yes. Now you're under stress. So how do you calm down?

Lynn Goneau - Naturopath of La Boite à Grains:

Cortisol drops when the brain perceives safety, slowness, then constancy. Getting up at the same time every day, or essentially going to bed at the same time every night. Always eating at the same time of day, without skipping meals. This will really reassure the body. It's easy after that. Balance without stress. You also find with food that too many sugars, we see children there, once we give them sugar, and that everywhere there it, it, it overexcites the body, too much coffee, skipping meals, it raises your cortisol. Balanced meals with protein, good fats and fiber, always at the same time, help bring it down. Or if you can't bring it down, when stress has been going on for a really long time, you may need a little extra help. There are plants called adaptogens. That's what helps the body adapt better to stress, just to forget that supplements are a support. They never replace the basics. You have known options for cortisol, like the famous magnesium.

Frédéric Bisson - Host 104.7FM

: Glycinate helps. It's extraordinary.

Lynn Goneau - Naturopath from La Boite à Grains:

I know, you also have adaptogenic plants like ashwagandha, we often hear about them. But what I really like is l-theanine. It's really interesting, especially for people who are going through a hard time, because it goes right up into the brain, the little mouse that's always running around.

Frédéric Bisson - Host 104.7FM:

I'd say it's more (laughs).

Lynn Goneau - Naturopath from La Boite à Grains:

An overactive mind or it can be those who experience a lot of performance anxiety, who always want to solve everything and then be in performance constantly. But you can take l-theanine because it will help calm stress without causing drowsiness. That's what's important. Then Pure Lab Vitamins produces a lot of vitamins. One in particular, they've produced magnesium glycinate and l-theanine together.

Frédéric Bisson - Host 104.7FM:

My goodness.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, the two combined together, it's their most absorbable magnesium formula, and then the most gut-friendly. Because we know that sometimes magnesium can activate the intestine. With l-theanine in a two-to-one ratio. It's a blend of the two that's been proven to help reduce excess cortisol.

Frédéric Bisson - Host 104.7FM:

How do naturopaths refer to you?

Lynn Goneau - Naturopath from La Boite à Grains:

In naturopathy exactly. Yes, all my contact information is on the La Boite à Grains website. So you can reach me with a quick email. I'm located at La Boîte à Grains or my office is located there, the one on the corner of Gréber. Then just send me an e-mail. I'll give you a time slot. We can discuss anything to do with health and especially stress.

Frédéric Bisson - Host 104.7FM:

Thank you Lynn. Have a great week.