Balancing cortisol and supporting gut health for true wellbeing

Hi, I’m Carla Di Stefano, resident Holistic Health Coach at Trinity Curated Wellness. If there’s one thing I consistently see affecting my clients’ wellbeing, it’s stress – specifically, high cortisol levels and their impact on gut health. These two are deeply interconnected, and when one is out of balance, the other quickly follows.

So, let’s talk about how we can calm the nervous system, lower cortisol, and create a gut environment that supports both physical and emotional wellbeing.

Cortisol and the gut: What’s the connection?

Cortisol is often called the stress hormone, and while it plays an essential role in our body’s natural rhythm, chronic stress can lead to excessive cortisol production. When cortisol is high for prolonged periods, it can:

• Disrupt digestion, meaning our food will not digest properly and our bodies do not absorb nutrients fully.

• Contribute to bloating, constipation and loss of appetite.

• Weaken the gut lining, which in turn increases inflammation throughout your entire body.

• Alter the gut microbiome, leading to imbalances in beneficial bacteria.

This stress-gut connection means that managing stress isn’t just about feeling better mentally – it’s essential for digestive health, immune function, and overall vitality.

How to lower cortisol and support your gut

The good news? Small, consistent changes can make a huge difference. Here are my top strategies to support a healthy gut while keeping cortisol in check:

1. Prioritise restorative practices
   Your body needs time to shift out of “fight or flight” mode and into a state of relaxation. Try:

• Breathwork and meditation: Even five minutes a day can activate the parasympathetic nervous system, lowering cortisol levels.

• Gentle movement: Swap high-intensity workouts for Pilates, yoga, or walking to support digestion and stress management.

• Hot-cold therapy: Engaging in contrast therapy can regulate stress hormones and improve circulation.

  
  

2. Nourish your gut with the right foods
   What you eat directly impacts your stress levels and gut health. Consider incorporating:

• Prebiotic and probiotic-rich foods: Think kimchi, sauerkraut, kefir, and fibre-rich vegetables to feed beneficial gut bacteria.

• Magnesium-rich foods: Pumpkin seeds, spinach, and dark chocolate help regulate the nervous system and promote relaxation.

• Healthy fats: Avocados, olive oil, and wild-caught salmon support gut lining integrity and reduce inflammation.

  
  

3. Regulate blood sugar for stable energy and mood
   Spikes and crashes in blood sugar contribute to stress and gut imbalance. To keep things steady:

• Pair protein and healthy fats with every meal.

• Avoid excessive caffeine, which can spike cortisol and try not to drink caffeine on an empty stomach.

• Opt for whole, unprocessed foods over refined carbohydrates.

  
  

4. Create an evening wind-down routine
   Deep, restorative sleep is essential for both cortisol regulation and gut repair. Try:

• Turning off screens at least an hour before bed to support melatonin production.

• Sipping on chamomile or lemon balm tea to calm the nervous system.

• Practicing gratitude or journaling to shift your mindset before sleep.

Start small, feel the difference

Lowering cortisol and supporting your gut doesn’t require a complete lifestyle overhaul. Small, intentional changes can create profound shifts in your energy, digestion, and overall sense of well-being.

At Trinity Curated Wellness, we offer a range of holistic therapies and classes designed to help you find balance, reduce stress, and nurture your body from the inside out. If you’re curious about personalised support, I’d love to work with you to create a tailored plan that fits your lifestyle.

Book a consultation with me here.

Looking forward to supporting you on your journey.

Warmly,

Carla Di Stefano

Holistic Health Coach, Trinity Curated Wellness