A 7-day checklist to lower cortisol is going viral: An endocrinologist weighs in

A checklist circulating on social media claims to lower cortisol levels over a seven-day period. Functional health practitioner Ben Azadi highlights nine steps in an Instagram video, including no food three hours before bedtime, morning sunlight exposure, three balanced meals without snacking or alcohol, gratitude practice, stress relief through laughter or singing, and adequate sleep.

However, endocrinologist Dr Pranav Ghody from Wockhardt Hospitals, Mumbai Central, clarifies that these habits are meant to regulate the body's stress response rather than guarantee cortisol reduction. Dr Ghody explains that regular exercise, sufficient sleep, and stress management have stronger scientific backing in managing cortisol levels.

Morning sunlight exposure and maintaining a consistent sleep-wake cycle also help support the body's natural circadian rhythm. While a balanced diet, caffeine moderation, and avoiding excessive alcohol are generally healthy, their direct impact on cortisol remains unclear. Dr Ghody emphasizes that cortisol is a vital hormone with a natural daily cycle, and occasional increases due to stress or exercise are normal.

Persistently high cortisol levels may indicate Cushing's syndrome, requiring medical evaluation. He cautions against using social media checklists or random cortisol testing without symptom-based evaluation. Instead, consistent adherence to sleep, physical activity, and stress management practices is more beneficial for overall health.