As a mom, do you often feel the pressure to be “on” all the time? To always be hyper focused, have thoughts racing, and need to transition (without breaks) from work to mom duties and vice versa.
Between work deadlines, never-ending laundry, cooking, and the emotional weight of motherhood, stress and always being “on” becomes our default state at some point. But it can take a serious toll on our health and energy, and it can definitely make us less present and less pleasant with our kids and others around us.
That’s where a cortisol detox comes in.
What’s a cortisol detox?
If you’ve never heard of it, a cortisol detox is all about reducing excess cortisol (the stress hormone) in your body. For new moms juggling work and home life and still getting into the groove, this can especially be a game-changer. Keeping cortisol levels at bay helps regulate mood, improve sleep, and boost energy. The best part? It doesn’t require a fancy retreat or expensive supplements—just a few small but powerful lifestyle changes.
Cortisol is a hormone that helps regulate stress. We need it to function. But when it stays elevated for too long (which happens a lot for busy moms as we all know), it can lead to burnout, brain fog, weight gain, and even anxiety. A cortisol detox is the process of naturally lowering cortisol levels so that the body can function optimally again.
Benefits of a cortisol detox
Think of it as a reset button for your stress response. By making mindful lifestyle changes, we can help our bodies shift from chronic stress mode to a calmer, more balanced state. Being in this calmer state has many major benefits:
- Boosts Energy Levels: Chronic stress drains energy. Lowering cortisol helps restore your natural energy so you don’t rely on caffeine just to get through the day.
- Improves Sleep: High cortisol levels interfere with sleep quality. A detox can help regulate your sleep cycle so you wake up feeling rested.
- Enhances Mood & Mental Clarity: Less stress means fewer mood swings and better focus, making it easier to be patient with your little one and productive at work.
- Supports Hormonal Balance: If you’ve been struggling with postpartum weight retention or feeling “off,” stress hormones could be part of the issue
So yes, cortisol balance is super important. Now let’s dive into practical ways to do a successful cortisol detox! By the way, the nutrition-related tips here come from the cortisol detox diet, which has recently gotten more traction and for good reason.
Prioritize deep, restorative sleep
Lack of sleep increases cortisol levels and makes stress even worse. I know this is much, much more easily said than done with a baby or toddler, but small changes can help:
- Stick to a consistent bedtime, even on weekends.
- Sleep as early as you can so you maximize your opportunity for sleep each night. This gives you a buffer in case your child does wake up in the middle of the night or at 5am.
- For new parents, switch off baby-monitoring shifts through the night with your partner, and try earplugs when it’s not your shift. I did this when our daughter was still waking up in the night and it worked wonders.
Reduce caffeine and sugar
Caffeine spikes cortisol levels. Instead of drinking coffee, try switching to matcha, herbal teas, or even just hydrating with lemon water. Coffee first thing in the morning is especially bad for hormonal balance. Cortisol levels are generally the highest in the morning to begin with, and the caffeine just shoots it through the roof.
Cutting back on sugar also helps regulate blood sugar and stress levels. The difference in my stress levels was very noticeable when I started cutting out sugar recently. Swap refined carbs and sugary snacks for fiber-rich options like quinoa, sweet potatoes, and whole grains.
Eat for hormonal balance
Food heavily impacts our hormonal balance. To support lower cortisol levels, focus on:
- Healthy fats (avocados, nuts, olive oil)
- Protein (chicken, eggs, lentils)
- Magnesium-rich foods (dark chocolate, spinach, almonds)
- Vitamin C (citrus fruits, kiwi, and bell peppers) lowers stress hormones
My personal favorite snack currently is full-fat double-strained Greek yogurt from Trader Joe’s, topped with hemp seeds and a little bit of honey. I share with my toddler and she loves it too!
Exercise consistently but gently
Exercise is amazing for reducing stress, but overdoing it (like intense cardio every day) can actually spike cortisol. I’ve definitely experienced this. For a while I was doing HIIT runs and intense Supernatural VR workouts every other day. While they were incredibly fun and effective for burning calories, I could feel them adding to my stress and restlessness.
Instead, focus on moderate workouts such as:
- Steady-state cardio like power walks or light runs
- Yoga, barre, or pilates
- Strength training (light weights, lower intensity, and more reps)
Since adding more low-impact movement into my routine, I’ve felt a positive shift in my energy and stress levels.
Take breaks and breathe
Moms tend to go nonstop (we’ve all been there), but taking small breaks throughout the day can lower cortisol. Here are easy ways to reset:
- Step outside for 5 minutes, feel the sun (or rain) on your face, and breathe deeply. Sounds so easy, but there were so many days I never even stepped outside the whole day because I was 100% working remote. What a difference it makes though!
- Do a 5-minute stretch and/or breathing exercise in between meetings, or while your toddler naps if you’re at home. It helps your nervous system just step off the gas pedal a bit.
- Sit down and actually enjoy your meal instead of eating on the go or in front of your laptop.
I’ve found that these mini-breaks add up and prevent burnout before it even starts creeping in. For more on this, I’ve also shared tried and true ways to create more time and energy as a busy working mom.
Music is medicine
Listening to some calm music can quickly calm your mind and nervous system. It’s more effective to use noise-canceling headphones if you have those. Just block out the world and all its demands for a bit. My favorite Spotify playlists for relaxing are: Jazz in the Background and Dreamy Forest Music (doesn’t that sound amazing already?)!
On the flip side, listening to pumping music (like EDM, hip-hop, K-pop) all the time can keep your cortisol elevated so just be mindful of that. I definitely learned that one through experience. It’s hard to resist music with great beats!
Schedule some fun time
When was the last time you did something just because it made you happy? Making time for joyful activities naturally lowers cortisol. Whether it’s peaceful quality time with your little one (emphasis on peaceful, not chaotic), reading, painting, or just watching your favorite show uninterrupted—schedule that time in. To truly decompress, make it a block of 2 hours or more! You deserve it.
Journal
I’ve been journaling almost every day for over a year now and it has made such a big difference in keeping my stress and anxiety at bay. It’s a great way to offload the weight of all the pressure, all the thoughts that are zooming everywhere in the mind.
For moms, it may seem unrealistic to make time for journaling when you’re already swamped. But even journaling for 5 minutes daily will help lower those cortisol levels. This in turn will give you more energy and mental stamina to accomplish what you need to.
A cortisol detox isn’t about perfection. Instead, it’s about making small, realistic shifts regularly that help you feel better and more energized. As moms, we’re constantly giving to others, but we can’t pour from an empty cup. Lowering stress and increasing energy isn’t a luxury—it’s a necessity for showing up as the best version of ourselves.
If you’ve been feeling exhausted, overwhelmed, or just not like yourself lately, try a few of these cortisol-lowering strategies. You’ll feel the difference. Your body and mind will appreciate the extra care. And now that you’ve made it to the end of this post, it’s the perfect time to go try one of these out!
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