Are your “healthy habits” raising your cortisol? Here’s what you should change

Health risks of drinking coffee on empty stomach: Coffee alone can raise cortisol by 30–50 percent. Experts suggest coffee only after a protein- and fibre-rich meal (Image: Pexels)

In the world of too much information, it’s important to consider body responses to what you eat or how much you move. If you remain in a state of constant fatigue or anxiety, you should look into what you may be doing wrong.

Nutritionist Tanisha Bawa took to her Instagram account and shared how healthy habits can “backfire” if your body is already stressed. Thus, it’s important to gauge everyday wellness routines that can raise cortisol and drain your energy.

• Cold exposure under high stress:Cold water baththat are often taken to feel fresh and wake up your senses can spike epinephrine and cortisol. They may be great for those with low stress levels, but if you’re already running on adrenaline, it only increases the problem.

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A post shared by Tanisha Bawa - Gut Health & Hormone Health Expert (@tanisha.bawa)

• Caffeine on an empty stomach: Sharing facts, Tanisha said, “Coffee alone can raise cortisol by 30–50 percent. Add low sleep or emotional stress, and you’ve got a hormonal storm — more anxiety, cravings, and energy crashes by noon.” Thus, it is often advised by experts to drink coffee after a protein- and fibre-rich meal.

• Over-tracking sleep and recovery: Studies show that fitness apps can lead to anxiety and frustration, which is not good for your health. Tanisha explained, “When your tracker says, ‘you didn’t recover,’ your body listens. Over-monitoring can create anxiety that elevates cortisol even before your day begins. Sleep thrives on rhythm, not micromanagement.”

• Intermittent fasting: Even though it is widely followed by many celebrities, it is best to listen to your body. Tanisha shared how skipping meals alerts the body to food scarcity. This can raise cortisol and lead to less metabolic flexibility and poor insulin sensitivity.

• Screens first thing in the morning: It is considered to be one of the worst morning habits. “Reaching for your phone immediately floods your brain with dopamine and alerts your stress system. It spikes cortisol before your body has even grounded itself for the day,” the nutritionist warned.

• High-intensity workouts every day: Last but not least, she said, “Exercise is a healthy stressor, until it’s not. Without recovery, constant HIIT or fasted training leads to being wired but tired, sleep disruption, and hormone imbalances from chronically elevated cortisol.”

• Late-night meals or snacks: Indulging in late-night eating hits the digestive system hard, makes your insulin active, disrupts your circadian rhythm and cortisol’s natural overnight drop, leaving you tired and wired by morning.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.