Nathan López Bezerra
By Ava Durgin, Assistant Health Editor, April 26, 2026. Durgin is the former Assistant Health Editor at mindbodygreen and holds a B.A. in Global Health and Psychology from Duke University.
According to new research published in Science Advances, cortisol, the body’s primary stress hormone, may be the strongest predictor of biological aging. Researchers analyzed 22 different hormones in people ranging from 20 to 73 years old and found that cortisol alone was the most powerful predictor of biological age across all participants. When cortisol levels doubled, biological age increased roughly 1.5 times higher than chronological age.
Cortisol is often called the “stress hormone,” but it plays a key role in waking up, responding to challenges, regulating blood sugar, and repairing tissue. The problem arises when cortisol stays elevated for too long, a condition linked to inflammation, metabolic dysfunction, and shortened telomeres, a marker of cellular aging. This study adds to growing evidence that stress management is important for longevity.
How to lower cortisol naturally
Managing cortisol may be as important as diet and sleep. Evidence-backed methods include:
Soaking up early sunlight. Morning light exposure helps synchronize the circadian rhythm, signaling the body when to boost and when to taper cortisol throughout the day.
Recovering as hard as one trains. Movement is a cornerstone of longevity, but the body needs time to rebuild. Active recovery days with walking, stretching, or gentle yoga are recommended. Time in nature lowers cortisol, reduces heart rate, and restores mental clarity.
Supporting the system with magnesium. Magnesium helps regulate the HPA axis, the body’s stress response system. Magnesium-rich foods such as leafy greens, nuts, and seeds, or a high-quality magnesium supplement taken in the evening, can promote relaxation.
Breathing intentionally. Ten minutes of slow, mindful breathing or meditation can calm the nervous system and reduce cortisol output.
Fueling wisely. Balanced meals with protein, healthy fats, and complex carbohydrates help stabilize blood sugar, which in turn keeps cortisol steady.
One product mentioned in the article is magnesium+ rest & recovery, rated ★ ★ ★ ★ ★ (60 reviews), described as helping with rest and recovery.
The takeaway
Biological age is not only determined by DNA but also by how the body responds to daily stress. Managing cortisol mindfully could be a strong lever for healthy aging. Every deep breath, walk outside, and early bedtime is an act of longevity.
