You might know cortisol as the “stress hormone.” The adrenal glands automatically produce cortisol when we’re faced with high-stress environments or situations — it’s naturally released through the fight or flight reaction that’s triggered by stress.
While it’s true that cortisol benefits you when you’re in a dangerous or stressful situation, a cortisol imbalance over a long period of time can become problematic and has been linked to several health issues — both physical and mental — like high blood pressure, Cushing’s syndrome, heart disease, weight gain, sleep disturbances, lack of energy, and mood fluctuations. When your cortisol levels are high, your body experiences physical symptoms of stress and anxiety that can impact your mental health.
Fortunately, there are several easy shifts you can make through small lifestyle changes to help in reducing cortisol levels so your physical and mental health are at their best.
Read on to learn how to lower cortisol levels naturally through techniques such as dieting, exercising, journaling, stress therapy, and much more.
One of the simplest ways to learn how to control cortisol levels is by focusing on what you eat. Eating a healthy diet based on whole and possibly plant-based foods might help stabilize and lower elevated cortisol levels. Some research suggests that reducing sugar intake might help optimize the levels of cortisol released during the fight or flight reaction.
“You are what you eat. Whatever we ingest into our body affects how it functions. Our dietary habits impact our central nervous, digestive, cardiac, and endocrine systems—a properly well-balanced and maintained diet can help keep the body functioning well. Overdoing anything is damaging to normal functioning.”
– Talkspace psychiatrist Dr. Muhammad Munir
Foods that can help balance and lower high cortisol levels include:
Additionally, staying hydrated is vital as dehydration might cause cortisol levels to temporarily spike.
Some foods are known to cause cortisol levels to increase. To keep your levels down, avoid eating an excess of the following — but remember, moderation is key. You can enjoy your life and treat yourself occasionally — just don’t eat these foods all day, every day.
Supplements can be great for overall physical health and mental well-being. If you want to know how to control cortisol levels and reduce stress, include these supplements and vitamins for stress in addition to a balanced and healthy diet. Be sure to talk to a doctor first about your cortisol levels and run any possible changes to your diet by them first.
The art of deep breathing for stress reduction dates back thousands of years. Controlled breathing exercises stimulate the parasympathetic nervous system, counteracting the fight or flight system with what’s commonly referred to as “rest and digest.” Research has found that deep breathing and meditation for stress are great techniques for decreasing cortisol levels.
While 1 cup of coffee a day doesn’t harm or significantly alter your cortisol levels, according to research, too much can stimulate levels — both at rest and during mental stress. Reducing how much caffeine you consume may also help with reducing cortisol levels.
During times of stress or not, getting enough sleep is always important. In studies, poor sleep quality has been intrinsically linked to mental and physical health complications. Given this connection between sleep and mental health, prioritize sleep and create a healthy sleep habit to optimize your cortisol levels.
We all know that working out is good for our health — it releases “feel good” endorphins that create and stabilize a positive mood, and the physical benefits are clear. But how does exercise reduce stress exactly? It’s simple. Regular exercise lowers cortisol levels and improves stress management, creating a calming effect on the body, although excessive workouts can increase cortisol production, so it’s important to balance your activities if the goal is optimal cortisol levels.
Journaling has known positive mental health benefits, including reducing anxiety and stress. Journaling for mental health can help you recognize stressful thought patterns and heal from trauma, which has been associated with elevated cortisol levels.
Taking the time to find something you love to do, like a hobby, and indulging in it is a form of self care. Practicing self care is a great way to reduce stress if you want to know how to decrease cortisol.
Being outdoors has long been associated with positive effects on mental health. One recent study found that spending 20 minutes or longer in nature can reduce cortisol levels by a whopping 18.5% per hour.
You can reduce stress and maintain healthy cortisol levels by creating a regular nighttime routine and practicing good sleep hygiene. Take a bath, turn out the lights, and withdraw from the digital world to properly relax the mind.
Managing stress is critical — from maintaining positive mental health to improving professional and personal relationships to stabilizing hormone levels, including cortisol. Using the stress management techniques here can be a powerful first step, but sometimes you might need more.
If you’re looking for help managing your stress and reducing cortisol levels, Talkspace makes the process accessible and affordable. Reach out today to learn more about how to get started with online therapy.
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Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.
Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.
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Navigating Hospital Stays and Rehabilitation for Parkinsons Patients. This article is part of The Parkinsons Care Compass: A Caregiving Roadmap Guiding Families Through Every Stage, an educational series presented by At Your Home Caregiving of Texas. We are honored to walk beside families, offering specialized in-home care solutions to support every step of the Parkinsons journey. Hospital stays are a stressful experience for any family, but for individuals living with Parkinsons disease, hospitalization poses unique challenges that can significantly impact recovery and long-term health. When a Parkinsons patient requires surgery, treatment for complications, or recovery after a fall, family caregivers must act as advocates, organizers, and partners in care. Being prepared and informed is the key to ensuring a safe hospital stay and a smooth transition back home.At Your Home Caregiving of Texas understands these complexities and stands ready to help families through every step of the journey, providing expert support for rehabilitation and home-based recovery.Unique Hospitalization Challenges for Parkinsons PatientsParkinsons disease complicates hospital care in several critical ways: Medication Management: Parkinsons medications must be administered on a strict schedule to manage symptoms effectively. Delays or missed doses can lead to severe motor symptoms, confusion, and even hospitalization complications. Mobility and Fall Risks: Hospital environments are unfamiliar, and Parkinsons patients face an increased risk of falls due to balance issues and muscle rigidity. Cognitive Changes: Hospitalization can sometimes trigger or worsen confusion, memory problems, or delirium, especially in older adults with Parkinsons. Communication Difficulties: Some patients experience soft speech (hypophonia) or facial masking, making it difficult to express needs clearly to hospital staff unfamiliar with Parkinsons care. Being aware of these risks allows families to take a proactive role during the hospital stay, minimizing complications and ensuring the best possible outcome.Preparing for a Hospital Stay: Advocacy and PlanningIf hospitalization is scheduled (for surgery or planned treatments), preparation can make a significant difference:1. Create a Hospital Parkinsons PlanPrepare a simple one-page document outlining your loved ones: Current medications and exact times for administration Mobility limitations and fall risk status Communication needs Cognitive changes or dementia symptoms Preferences for therapy, rehabilitation, and home care after discharge Provide this information to the hospital staff immediately upon admission.2. Bring Medications to the HospitalBring a full list and ideally the actual medications in their original containers. In some hospitals, families can administer Parkinsons medications if theres a risk of delays.3. Assign an AdvocateDesignate a family member or professional caregiver to be present as much as possible, especially during medication times, shift changes, and physician rounds. Having a consistent advocate can prevent critical mistakes and advocate for the patients specialized needs.The Importance of Medication TimingOne of the biggest risks for Parkinsons patients in the hospital is missed or mistimed medications. Parkinsons medications like carbidopa-levodopa must be administered exactly as prescribed, sometimes multiple times a day, to prevent a sudden worsening of motor and non-motor symptoms.Tips for ensuring proper medication administration: Clearly document the medication schedule and insist it be incorporated into the hospitals care orders. Politely but firmly remind nursing staff of the critical importance of on-time dosing. Advocate for medication self-administration if allowed by hospital policy. Watch for any substitutions generic or alternate medications can sometimes affect symptom control. Families should feel empowered to respectfully advocate for their loved ones medical needs. Delay in Parkinsons medication can lead to avoidable setbacks in recovery.Understanding Rehabilitation OptionsAfter hospitalization, rehabilitation is essential for helping Parkinsons patients regain strength, balance, and function. Depending on the situation, rehabilitation may occur in: Inpatient Rehabilitation Facilities (IRFs): Specialized centers offering intensive physical, occupational, and speech therapy. Skilled Nursing Facilities (SNFs): Short-term stays focused on medical monitoring and therapy. Home-Based Rehabilitation: Therapy provided at home, which may be the best option for patients with significant mobility challenges or those at high risk of hospital-acquired infections. At Your Home Caregiving of Texas partners with rehabilitation therapists to support continuity of care at home, ensuring that exercises, safety measures, and care plans are followed consistently.Key Rehabilitation Goals for Parkinsons Patients Improving strength and flexibility Reducing fall risk through balance and gait training Enhancing fine motor skills (handwriting, eating, dressing) Improving swallowing and speech if affected Maintaining independence as much as possible Early rehabilitation after hospitalization is crucial for Parkinsons patients. Without it, the risk of decline, injury, and readmission significantly increases.Transitioning Safely Back HomeThe transition from hospital to home is a vulnerable time. Planning ahead is critical to prevent setbacks.Steps for a Successful Transition: Arrange Home Care Services Early: Schedule in-home caregiving services to assist with mobility, medication reminders, and personal care. Conduct a Home Safety Evaluation: Adapt the home environment to minimize fall risks remove tripping hazards, install grab bars, ensure proper lighting, and use assistive devices. Coordinate Medication Management: Update prescriptions, confirm medication supply, and create a clear medication schedule. Schedule Follow-Up Appointments: Ensure post-discharge physician and therapy visits are scheduled before leaving the hospital. Implement a Rehabilitation Plan: Continue physical therapy and exercise routines at home, guided by professional caregivers and therapists. At Your Home Caregiving of Texas specializes in providing comprehensive transitional care for Parkinsons patients. Our caregivers work alongside families and healthcare professionals to ensure that recovery continues safely and effectively at home.How At Your Home Caregiving of Texas Supports RecoveryFamilies managing Parkinsons care dont have to do it alone. Our services are designed to ease the burden of post-hospitalization recovery by providing: Personalized Care Plans: Tailored to the individuals stage of Parkinsons and rehabilitation needs. Medication Reminders and Assistance: Helping maintain the critical medication schedule. Mobility Support: Assisting with walking, transferring, and exercises to rebuild strength and prevent falls. Nutrition and Meal Support: Preparing nutritious meals that support energy and healing. Companionship and Emotional Support: Reducing anxiety, confusion, and isolation during the recovery process. Coordination with Healthcare Providers: Keeping families informed and ensuring therapy recommendations are carried out at home. We work hard to create an environment where patients can heal comfortably, maintain dignity, and reduce the risk of hospital readmission.Final ThoughtsHospital stays are never easy, especially when Parkinsons disease adds another layer of complexity. But with the right preparation, strong advocacy, and a smooth rehabilitation plan, families can help their loved ones achieve the best possible recovery.At Your Home Caregiving of Texas stands beside you every step of the way from hospital bedside to a safe and healing home environment. Our specialized Parkinsons care services ensure that patients get the compassionate, expert support they need to regain strength, confidence, and independence.When its time to transition home after hospitalization, trust At Your Home Caregiving of Texas to be your partner in care and recovery. At Your Home Caregiving of Texas is proud to support families living with Parkinsons disease through compassionate, expert care. For more resources and personalized caregiving solutions, explore the full Parkinsons Care Compass series or contact us today at 469-830-8414. Together, we can create a safer, stronger path to recovery one step at a time. If someone you care about is facing the challenges of Parkinson's, know that you're not alonewe're always here to help.
By Dr. Ronald Lawton, Grand River Health Director of Emergency ServicesWhat is a stroke and how does it affect men?A stroke occurs when the blood supply to a part of the brain is interrupted, causing brain cells to die. This can result in loss of function, such as speech, movement, vision, or memory. Stroke is a serious medical emergency that requires immediate attention. According to the American Stroke Association, stroke is the fifth leading cause of death and a leading cause of disability in the United States. Men are more likely than women to have a stroke, and they tend to have strokes at a younger age. Men also have a higher risk of dying from a stroke than women.What are the risk factors and warning signs of stroke?Some of the risk factors for stroke are common among men, such as high blood pressure, high cholesterol, diabetes, smoking, obesity, and physical inactivity. To reduce the risk of stroke, men should adopt a healthy lifestyle, including eating a balanced diet, exercising regularly, quitting smoking, managing stress, and getting regular check-ups. Some of the warning signs of stroke are sudden numbness or weakness in the face, arm, or leg, especially on one side of the body, sudden confusion, trouble speaking or understanding, sudden trouble seeing in one or both eyes, sudden trouble walking, dizziness, loss of balance or coordination, or sudden severe headache with no known cause. If you or someone you know experiences any of these signs, call 911 or get to a hospital right away. Remember the acronym FAST to help you recognize and respond to a stroke: Face drooping, Arm weakness, Speech difficulty, Time to call 911.What are the treatment options and recovery prospects for stroke?The treatment options and recovery prospects for stroke depend on the type, location, and severity of the stroke, as well as the time of intervention. There are two main types of strokes: ischemic and hemorrhagic. Ischemic stroke is caused by a clot that blocks a blood vessel in the brain, and it can be treated with clot-busting drugs or mechanical devices that remove the clot. There is a short window of opportunity to use the clot-busting drugs, so it is important to call 911 or get to an emergency department as soon as possible after symptoms begin. Hemorrhagic stroke is caused by a rupture of a blood vessel in the brain, and it can be treated with surgery or medication to stop the bleeding and reduce the pressure. The sooner the treatment is started, the better the chances of survival and recovery. Recovery from stroke can be a long and challenging process, involving physical, cognitive, and emotional rehabilitation. Some of the common effects of stroke are paralysis, speech impairment, memory loss, depression, and anxiety. However, with the help of medical professionals, family, friends, and support groups, many stroke survivors can regain some or most of their abilities and enjoy a fulfilling life.
Veterans Benefits for Non-Medical, Home Health Agency and Hospice CareVeterans who have served our nation deserve comprehensive support in their post-service lives, and the U.S. Department of Veterans Affairs (VA) offers a range of benefits to ensure their well-being. Beyond traditional medical care, many Veterans qualify for non-medical support, home health agency services, and hospice care. These benefits are designed to enhance quality of life, promote independence, and provide comfort during challenging times. Understanding these options can help Veterans and their families access the care they need.Non-Medical Benefits for VeteransNon-medical benefits encompass a variety of services that assist Veterans in their daily lives. One key program is the Veteran Directed Care (VDC) program, which allows Veterans to manage their own care by hiring personal aides, including family members or friends, to assist with tasks like bathing, dressing, or meal preparation. This program provides a monthly budget based on the Veterans needs, offering flexibility and control over how care is delivered. Another valuable resource is the Aid and Attendance (A&A) benefit, an additional pension for Veterans who require assistance with daily activities or are housebound. This financial support can be used to pay for non-medical caregivers, making it easier to age in place comfortably.Home Health Agency ServicesFor Veterans needing more structured support, the VA partners with home health agencies to deliver professional care at home. These services are available through the VA Home Health Care program and may include assistance from certified aides who help with personal care, light housekeeping, and mobility. While these services are not medical in nature (e.g., they dont involve skilled nursing or therapy), they play a critical role in maintaining independence. Eligibility typically requires enrollment in VA health care and a demonstrated need for assistance, as assessed by a VA provider. Veterans can also explore the Homemaker and Home Health Aide Program, which provides similar support for those with chronic conditions or disabilities, ensuring they receive consistent help tailored to their preferences.Hospice Care BenefitsWhen a Veteran faces a terminal illness, the VA offers hospice care to provide comfort and dignity in their final days. Hospice services focus on pain management, emotional support, and family counseling rather than curative treatment. Veterans enrolled in VA health care can access hospice through VA facilities, community partners, or at home. The VA Hospice and Palliative Care program ensures that care aligns with the Veterans wishes, often at no cost to the Veteran or their family. Additionally, Veterans receiving VA pension benefits may still qualify for A&A to offset hospice-related expenses, easing financial burdens during this time.Accessing These BenefitsTo take advantage of these programs, Veterans should contact their local VA office or use the VAs online portal at VA.gov. Eligibility often depends on factors like service history, disability rating, and income, so a consultation with a VA representative is key. These benefits reflect the nations commitment to honoring Veterans by supporting their independence and comfort at every stage of life. To learn more visit the Veterans Affairs website at www.va.gov/geriatrics or call 800-698-2411.
Online Mental Health TherapyMental health support from anywhere, available fast Talkspace provides mental health support privately and conveniently online. Receive live video therapy appointments from a highly qualified licensed therapist covered by your Medicare or Medicare Advantage plan with little wait. Individual therapy, psychiatry, or couples counseling covered by your private insurance plan is also readily available.Talkspace provides:A private space to discuss relationships, retirement, grief, health conditions, financial concerns, life changes, and anything thats on your mindLive one-on-one therapy sessions from your computer or phoneTreatment for over 150 mental health conditions including anxiety, stress, grief, depression, OCD, BPD, and moreMessaging therapy allows you to share with your therapist 24/7 and receive feedback and advice, and is proven to be as effective as traditional therapy..Connect with a therapist within daysTalkspace will match you with a therapist who is licensed in your state and should be a good fit for your needs. Start communicating with your therapist in 1-2 days.Receive care on your scheduleTalkspace removes all the scheduling hassles so you can get mental health support anytime, anywhere. Send your therapist text, voice, or video messages through the secure Talkspace platform and hear back daily, 5 days / weekStart your care journey with Talkspace today, visit www.talkspace.com
Online Mental Health TherapyMental health support from anywhere, available fast Talkspace provides mental health support privately and conveniently online. Receive live video therapy appointments from a highly qualified licensed therapist covered by your Medicare or Medicare Advantage plan with little wait. Individual therapy, psychiatry, or couples counseling covered by your private insurance plan is also readily available.Talkspace provides:A private space to discuss relationships, retirement, grief, health conditions, financial concerns, life changes, and anything thats on your mindLive one-on-one therapy sessions from your computer or phoneTreatment for over 150 mental health conditions including anxiety, stress, grief, depression, OCD, BPD, and moreMessaging therapy allows you to share with your therapist 24/7 and receive feedback and advice, and is proven to be as effective as traditional therapy..Connect with a therapist within daysTalkspace will match you with a therapist who is licensed in your state and should be a good fit for your needs. Start communicating with your therapist in 1-2 days.Receive care on your scheduleTalkspace removes all the scheduling hassles so you can get mental health support anytime, anywhere. Send your therapist text, voice, or video messages through the secure Talkspace platform and hear back daily, 5 days / weekStart your care journey with Talkspace today, visit www.talkspace.com
Online Mental Health TherapyMental health support from anywhere, available fast Talkspace provides mental health support privately and conveniently online. Receive live video therapy appointments from a highly qualified licensed therapist covered by your Medicare or Medicare Advantage plan with little wait. Individual therapy, psychiatry, or couples counseling covered by your private insurance plan is also readily available.Talkspace provides:A private space to discuss relationships, retirement, grief, health conditions, financial concerns, life changes, and anything thats on your mindLive one-on-one therapy sessions from your computer or phoneTreatment for over 150 mental health conditions including anxiety, stress, grief, depression, OCD, BPD, and moreMessaging therapy allows you to share with your therapist 24/7 and receive feedback and advice, and is proven to be as effective as traditional therapy..Connect with a therapist within daysTalkspace will match you with a therapist who is licensed in your state and should be a good fit for your needs. Start communicating with your therapist in 1-2 days.Receive care on your scheduleTalkspace removes all the scheduling hassles so you can get mental health support anytime, anywhere. Send your therapist text, voice, or video messages through the secure Talkspace platform and hear back daily, 5 days / weekStart your care journey with Talkspace today, visit www.talkspace.com