Welcome to our wellness series, where we dive into the science and strategies behind thriving in a high-stress world. Today, we're thrilled to speak with Dr. E. Martin. She is a Certified Nutritionist with over 23 years of experience in the field of nutrition and herbal supplementation, often recommending solutions like Cortisol Manager by Integrative Therapeutics.
Let's jump in: Why does cortisol management feel more critical than ever in 2026?
Nutriessential team: How would you describe stress in one line?
Dr. E. Martin: You may not know, but stress is now a public health concern. Its effects may not show immediately, but over time, chronic stress can disrupt hormones, immunity, and overall health. Prolonged activation of the body’s stress system can lead to long-term health consequences. It’s better to avoid stress.
Life is busy and it will get busier with time. It's already hectic and it will become more hectic with time. You are constantly surrounded with stress but it doesn't mean that you make it a cause of major health issues later.
If you ask me why cortisol management is more important now than ever then I would like to say that in the digital world, we are constantly exposed to stressors. But there are ways by which you can manage stress and experience relaxation despite a busy, hectic schedule.
Nutriessential team: What people are doing to manage stress?
Dr. E. Martin: Well people are aware of their mental health and they know stress is harmful for them so they are already proactive in journaling, mood-tracking and breathing exercises. The use of health apps for guided meditation and mood-tracker integrations are already on surge. Wearables and health and fitness trackers are already popular with each one having their own specifications, benefits and usage.
There are many technologies coming up and these make stress management measurable and accessible.
Nutriessential team: What is the biggest aspect of modern lifestyle cortisol is affecting?
Dr. E. Martine: According to me, it’s sleep and relaxation and they both are tied. If you don’t sleep well at night you won’t feel relaxed during the day and feel lethargic.
Nutriessential team: Can you explain this in-depth?
Dr. E. Martin: Yes, of course. Cortisol is your body’s natural ‘get up and go’ response. When you wake up in the morning, within 30-45 minutes, cortisol levels peak up and it prepares your body for daily activities. After a sharp rise in the morning, cortisol levels keep declining throughout the day and it is lowest at night to facilitate restful sleep. This is normal.
But cortisol imbalance starts creating sleep problems. Like if you have low cortisol levels in the morning, you won’t feel like getting out of bed. Your productivity is compromised and you keep feeling tired and lethargic throughout the day. Stress-induced elevated cortisol levels at night can suppress melatonin synthesis which compromise your sleep quality.
Nutriessential team: The role of cortisol is much more in the body but are you focusing majorly on stress and sleep?
Dr. E. Martin: Yes, because stress and sleep form a feedback loop. Poor sleep increases stress reactivity, and stress in turn worsens sleep. Managing cortisol helps break that cycle.
Nutriessential team: Is there a connection between workplace stress and cortisol? What message would you like to give to people in a busy lifestyle, especially those who spend long working hours and are at risk of high cortisol levels?
Dr. E. Martin: Tricky question! I would like to say that it's not about workplace conditions but it's about how your workplace is prepared and how you are prepared. If you are trained as per your role in the organization, then this preparation mitigates the negative effects because you are prepared for your task and you know it at the best.
According to me, you can work with a lot of productivity in your work environment without any stress.
What would be the cause of stress at the workplace? Stress arises when you are asked to do something you are not prepared for. There are other causes as well but this is the major one.
If you are working in an environment where you have a work load but at the same time you have mental health support and communication culture, then this environment isn’t considered stressful. Because you have facilities that reduce the risk of burnout or cognitive fatigue.
A recent study published in Frontiers Public Health highlighted a very interesting finding I would like to share. People who are doing the job of an emergency operator have normal cortisol levels.Even though they face intense psychological pressure and irregular shifts, their work environment itself did not significantly harm their health or cortisol balance. This shows that with the right support systems, training, and awareness, individuals can build resilience even in high-stress professions.
However, always remember and encourage others to track their physiological and psychological responses to help prevent burnout and maintain long-term well-being.
Nutriessential team: What about stress and relaxation techniques to reduce cortisol? Did research prove any of their benefits on cortisol?
Dr. E. Martin: A study was published in Psychoneuroendocrinology and it concluded that structured stress-management interventions especially mindfulness and relaxation can measurably shift cortisol levels in healthy adults.
Nutriessential team: Would you like to tell something about alternative therapies people are loving for cortisol management?
Dr. E. Martin: It is indeed true that people are turning to preventive, natural options to manage symptoms. The demand for ashwagandha supplements is strong among younger consumers seeking natural solutions for stress.
Definitely. There’s growing interest in natural adaptogens like ashwagandha. These have been used traditionally to help balance cortisol and promote better sleep and relaxation. There are many options on the list like Ashwagandha, L-Theanine, etc.
If we look at research evidence available, we find that ashwagandha balances cortisol levels. It naturally helps with stress, sleep and relaxation. It’s always important to consult your healthcare provider before starting any supplement.
Nutriessential team: What information would you like to share on choosing ashwagandha supplements for stress management?
Dr. E. Martin: Market is flooded with supplements, both low and high quality. You should know that not all supplements are created equal. You should consult a healthcare provider before starting supplements because they recommend supplements that are well-researched, GMP-certified and rooted in science.
We have many practitioner recommended brands at Nutriessential. We only represent brands that provide GMP-certified supplements.
Nutriessential team: Finally, what message would you like to leave our readers with for 2026?
Dr. E. Martin: In today’s world, managing cortisol isn’t just about stress relief but it’s about reclaiming energy, focus, and long-term health. Listen to your body, prioritize rest, and remember that balance between work and health is the real success in modern life.
References
Kulczycka K. et al. (2025). “Cortisol levels and perceived stress in emergency call operators.” Frontiers in Public Health. Healthy emergency-call operators showed a typical cortisol profile despite high stress. Frontiers+1
Rogerson O., Wilding S., Prudenzi A., O’Connor D. B. (2024). “Effectiveness of stress management interventions to change cortisol levels: a systematic review and meta-analysis.” Psychoneuroendocrinology 159: 106415. Stress-management interventions measurably reduced cortisol levels in healthy adults. ResearchGate+1
