Copyright timesnownews
Many of us pride ourselves on our “healthy” daily rituals, morning workouts, intermittent fasting, earning analytics through sleep trackers, even sipping that strong espresso the moment we wake up. But according to a latest Instagram reel posted by the hormone-health expert Tanisha Bawa, several of these practices may actually be quietly raising your stress levels by boosting cortisol and other stress hormones. Here are 7 seemingly healthy habits that could be doing more harm than good when your nervous system is already running hot: 1. Cold exposure under high stress Taking cold plunges or very cold showers can be invigorating, but they also trigger adrenaline and cortisol. Bawa notes that if you’re already stressed or adrenal-fatigued, this “healthy shock” becomes more of a hit to your system. 2. Over-tracking sleep & recovery Sleep trackers and “recovery apps” promise insights, but if you’re constantly worried because your tracker says you didn’t recover fully, that anxiety itself can trigger cortisol. Bawa emphasises: sleep thrives on rhythm, not micromanagement. 3. Coffee on an empty stomach It’s tempting to grab your coffee right after waking, but caffeine on an empty stomach can raise cortisol by 30-50%. Add poor sleep or emotional stress, and you’re looking at a full hormonal storm, anxiety, cravings, energy crashes. 4. Daily high-intensity workouts without recoveryHIIT and fasted training can be fantastic, but doing them every day, especially if you’re already stressed, can push your cortisol too high, disrupt sleep, and lead to “wired-but-tired” syndrome. Recovery matters. 5. Intermittent fasting when overstressed Skipping meals might seem disciplined, but if your baseline stress is high, your brain hears “food is scarce, stay alert,” which can elevate cortisol, reduce metabolic flexibility, and hurt insulin sensitivity. 6. Night-time eating or late snackingEating late keeps your digestion and insulin firing, disrupting your circadian rhythm and preventing the natural overnight drop in cortisol. The result? You wake up tired and wired. 7. Reaching for your phone/screens first thing It’s common to check your phone the moment you wake. But instantly flooding your brain with dopamine and external inputs forces your stress system awake too early, before your body has grounded itself. If you’re working hard to “be healthy” but still feel drained, wired, or anxious despite your routines, these silent stress-boosters might be the missing piece. The key? It’s not always more discipline, it’s often more attunement to your nervous system’s capacity to recover. As Bawa says: “True health isn’t about doing more, it's about doing what your nervous system can actually recover from.” Before you overhaul your routine, listen to your body. Sometimes the most “healthy” habit is giving it permission to rest.
