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Foods with a high glycemic index cause cortisol levels to rise. These foods include products high in sugar and refined starches. Skipping meals can also boost cortisol levels. Harding says a high cortisol level at night can disrupt sleep.
Avoid a calorie-restrictive diet. Too few calories will stress the body, which will produce more cortisol and trigger a fat-retention effect. Exercise. Regular exercise, four to five times a week, can naturally lower cortisol levels and maintain a healthy weight. Excessive exercise, however, can increase cortisol levels.