Rebalancing Cortisol: Functional Medicine to Recover from Stress
Rebalancing Cortisol Naturally with Functional Medicine | Dr. Tracy Tranchitella, ND
In today’s world, stress feels almost unavoidable. It seeps into our sleep, our food choices, our moods, and even how our hormones behave. Over time, these effects can snowball into fatigue, anxiety, weight changes, or trouble concentrating. For Dr. Tracy Tranchitella, ND, at Sunrise Functional Medicine, understanding this connection is essential to helping patients restore balance and resilience.
Dr. Tranchitella integrates the science of Functional Medicine with the holistic view of traditional naturopathy, addressing the root causes of health issues like digestive disorders, blood sugar imbalances, chronic fatigue, hormone and menstrual issues, and more. And when it comes to hormonal health, one key player stands out: cortisol—the body’s primary stress hormone.
The Cortisol Connection
Cortisol isn’t the enemy. In fact, it’s part of what keeps us alive. Produced by the adrenal glands, cortisol follows a healthy daily rhythm—rising in the morning to help us wake up and focus, then tapering off by night so we can rest. But chronic stress can flatten or disrupt this rhythm, leaving cortisol either constantly elevated or depleted.
When cortisol goes off balance, everything else tends to follow. Blood sugar, sleep, digestion, mood, and even immune function can all be affected. This is why, in functional medicine, practitioners often “start with the adrenals.” By evaluating stress and supporting adrenal health, the body can begin to re-regulate downstream hormone production and restore equilibrium.
Nature’s Medicine: The Science Behind Forest Bathing
One of the most powerful (and simplest) ways to recalibrate cortisol doesn’t come in a pill—it comes from nature itself. Research shows that time in nature, a practice known as Shinrin-yoku or forest bathing, can measurably reduce cortisol levels and help rebalance the nervous system. Originating in Japan, forest bathing isn’t exercise—it’s mindfulness in motion. It’s about walking slowly, breathing deeply, and using all five senses to reconnect with the natural world. Studies have found that people who spend time immersed in natural environments experience lower heart rates, reduced blood pressure, and measurable drops in stress hormones like cortisol and adrenaline.
One study even found that a simple walk in a forest lowered participants’ cortisol levels significantly more than a walk in an urban setting. Other research has shown that forest immersion improves sleep efficiency, reduces anxiety, and increases positive emotions—especially in women experiencing hormonal changes related to menopause.
These findings echo a core belief in naturopathic and functional medicine: the body knows how to heal when given the right environment. For many patients, a prescription for better health might start with a few hours outdoors each week.
Nutrition and Movement: Foundational Tools for Stress Recovery
Cortisol also has a close relationship with nutrition. When stress runs high, many people notice cravings for sugary or high-fat foods. That’s not just willpower—it’s biology. Elevated cortisol can increase appetite and promote fat storage, especially around the midsection.
A diet high in refined carbohydrates and saturated fats has been shown to upregulate cortisol production, while diets rich in fruits, vegetables, fiber, and omega-3 fats can help bring it back into balance. In fact, one study found that people who consumed more fruits and berries and fewer sugary drinks had significantly lower long-term cortisol levels. Dr. Tranchitella often reminds her patients that food is one of the most direct ways to influence hormones. Choosing nutrient-dense, anti-inflammatory foods can stabilize blood sugar, support the adrenals, and reduce the body’s stress burden.
Movement plays a key role, too—but not all exercise has the same effect. High-intensity workouts can temporarily spike cortisol, but regular, moderate physical activity helps regulate it over time. Even a simple daily walk can improve hormonal balance and mood. Functional medicine embraces this individual approach: matching the right type of activity to each person’s needs, energy level, and recovery capacity.
Functional Medicine’s Framework for Hormone Health
One of the principles Dr. Tranchitella applies in her practice is understanding why cortisol is out of balance. In functional medicine, clinicians look beyond “high” or “low” numbers to ask:
- Is the dysfunction in production—the adrenals themselves?
- In transport—how hormones move through the bloodstream?
- In signaling sensitivity—how cells respond to the message?
- Or in detoxification—how hormones are broken down and cleared?
By identifying the specific point of dysfunction, treatment becomes more precise. This might involve targeted nutritional support, lifestyle adjustments, mindfulness practices, or botanical therapies to support adrenal function. The goal isn’t to “fight stress” but to reshape how the body responds to it—transforming the stress cycle from a destructive loop into a source of adaptability and strength.
A Gentle Reset for Modern Life
In the big picture, cortisol serves as a kind of barometer for our internal balance. When life feels chaotic, our bodies often show it before our minds catch up. Fatigue, sugar cravings, irritability, or sleep problems are all subtle signs that cortisol might be out of sync. Through the lens of functional medicine, these symptoms are valuable clues—not just conditions to suppress. Dr. Tranchitella helps patients listen to those signals and work with them, rather than against them, by restoring harmony through evidence-based, natural interventions.
She encourages patients to think of healing not as a quick fix, but as a gentle reset—one that begins with self-awareness and builds on small, sustainable changes. Whether it’s learning to breathe more deeply, walking in the forest, eating real food, or simply resting when the body asks for it, these are the quiet, consistent practices that bring cortisol—and life—back into rhythm.
Finding Balance Again
Modern life may not always be calm, but we can learn to meet it from a calmer place. The functional medicine approach offers a roadmap for doing just that—by addressing root causes, supporting the body’s stress response, and restoring healthy hormone function. If you’ve been feeling the effects of chronic stress, disrupted sleep, or hormonal imbalance, Dr. Tracy Tranchitella can help you uncover what’s driving it and guide you toward balance with a plan that’s uniquely tailored to you.
At Sunrise Functional Medicine, Dr. Tranchitella combines science, intuition, and the wisdom of nature to help you live with more energy, resilience, and ease—no matter what life brings. Learn more and request a consultation >>