10 Effective Ways to Lower Cortisol Naturally

September 08, 2024

In today’s fast-paced world, stress is an all too common experience. Whether it’s work pressure, personal responsibilities, or simply the demands of daily life, many of us experience chronic stress that can wreak havoc on our health.

One of the major hormones linked to stress is cortisol, often referred to as the “stress hormone.” While cortisol plays an essential role in managing various bodily functions—such as regulating metabolism, blood sugar levels, and inflammation—excess cortisol levels over time can lead to several health problems. In this article, we will explore 10 effective ways to lower cortisol naturally and improve your overall well-being.

What is Cortisol?

Cortisol is a hormone produced by the adrenal glands that plays a crucial role in the body’s stress response. (1) When we encounter a stressful situation, our body enters “fight or flight” mode, which prompts the release of cortisol and other stress hormones like adrenaline. This response is essential for survival in short-term stressful situations, but when cortisol levels remain elevated over long periods, it can have negative effects on your health.

Chronic high cortisol levels have been linked to a variety of health issues, including weight gain, digestive problems, heart disease, sleep disturbances, anxiety, depression, and cognitive impairments. (2) Fortunately, there are several natural ways to lower cortisol and help bring your body back into balance.

10 Ways to Lower Cortisol Naturally

Below, we will share ten ways that you can lower cortisol naturally and experience more peace and joy in your life:

1. Get Enough Sleep

One of the simplest and most effective ways to lower cortisol naturally is by ensuring you get adequate sleep. Sleep deprivation can cause a significant increase in cortisol levels, which in turn affects your overall mood, energy, and mental clarity. (3) Aim for 7-9 hours of sleep each night to give your body the rest it needs to manage cortisol effectively.

Creating a bedtime routine can help improve the quality of your sleep. Try dimming the lights an hour before bed, avoiding screens, and engaging in relaxing activities like reading or meditating to help wind down your mind and body.

2. Practice Mindfulness and Meditation

Mindfulness and meditation have been shown to reduce cortisol levels and improve stress resilience. (4) Regular mindfulness practice helps bring your attention to the present moment, allowing you to break free from the stress-inducing thoughts that trigger cortisol spikes. Meditation, in particular, promotes relaxation by stimulating the parasympathetic nervous system, which counteracts the effects of stress hormones.

You don’t need to meditate for hours—just 10 to 15 minutes of daily mindfulness practice can have a significant impact on reducing cortisol levels. Apps like Headspace or Calm can help guide you through simple meditation sessions.

3. Exercise—But Don’t Overdo It

Exercise is another effective way to naturally lower cortisol levels, but balance is key. Moderate, regular exercise like walking, yoga, or cycling helps release endorphins, improve mood, and reduce cortisol. (5) However, over-exercising or engaging in prolonged high-intensity workouts can actually increase cortisol production due to the physical stress placed on the body.

To keep cortisol in check, aim for 30-45 minutes of moderate exercise most days of the week, and incorporate activities that promote relaxation, such as yoga or tai chi.

4. Eat a Balanced, Anti-Inflammatory Diet

Your diet plays a huge role in regulating cortisol levels. An anti-inflammatory diet rich in whole foods, healthy fats, lean proteins, and fiber can help lower cortisol by reducing inflammation in the body. (6) Focus on consuming foods like leafy greens, berries, nuts, seeds, fatty fish (like salmon), avocados, and olive oil, which have been shown to support healthy hormone levels and reduce stress-related inflammation.

Also, ensure that you're consuming enough magnesium, a mineral that has been linked to reduced cortisol levels. Foods rich in magnesium include spinach, almonds, cashews, black beans, and dark chocolate (in moderation!).

Conversely, avoid refined sugars, processed foods, and caffeine, which can cause cortisol levels to spike. Opt for natural sugars found in fruits, and switch from coffee to herbal teas like chamomile or green tea to avoid excess caffeine intake.

5. Stay Hydrated

Dehydration can lead to an increase in cortisol levels as the body interprets dehydration as a form of stress. (7) Ensuring you stay adequately hydrated throughout the day can help keep cortisol levels in check. Aim for 8-10 glasses of water daily, and adjust this amount based on factors such as climate, activity level, and individual needs.

If plain water isn’t your favorite, try infusing it with lemon, cucumber, or mint for added flavor and health benefits.

6. Connect with Nature

Spending time in nature is a simple yet powerful way to lower cortisol levels. Studies show that spending time outdoors, especially in green spaces, helps to calm the nervous system, lower cortisol, and reduce feelings of anxiety and depression. (8) Even just 20 minutes of walking in a park or forest can help reduce stress levels.

If possible, try incorporating outdoor activities into your daily routine, such as gardening, hiking, or even reading outside. The fresh air and natural surroundings can work wonders for your mental and physical health.

7. Practice Deep Breathing Techniques

Deep breathing exercises are an effective way to lower cortisol and promote relaxation. When you take slow, deep breaths, you activate the parasympathetic nervous system, which helps to counteract the effects of stress. This can lead to a reduction in cortisol levels and a greater sense of calm.

A simple technique to try is diaphragmatic breathing, also known as belly breathing. To do this, sit or lie down in a comfortable position, place one hand on your chest and the other on your abdomen, and take a deep breath in through your nose. Focus on filling your belly with air (rather than your chest), then slowly exhale through your mouth. Repeat for 5-10 minutes.

8. Cultivate Healthy Relationships

Social connection plays a vital role in stress reduction and emotional well-being. Positive relationships with friends, family, or loved ones can help reduce cortisol levels by promoting feelings of safety, belonging, and support. On the flip side, toxic or strained relationships can lead to chronic stress and increased cortisol.

Make time for meaningful connections with people who bring joy and support to your life. Whether it’s through spending quality time together, sharing a meal, or simply having a heart-to-heart conversation, nurturing relationships can significantly reduce stress and improve your overall health.

9. Take Adaptogenic Herbs

Adaptogenic herbs are natural substances that help the body adapt to stress and regulate hormone levels, including cortisol. Some popular adaptogens that have been shown to lower cortisol include ashwagandha, rhodiola, holy basil, and ginseng.

Ashwagandha: A well-known adaptogen that helps lower cortisol and improve stress resilience (9).
Rhodiola: Known for its ability to enhance mental clarity and reduce fatigue, especially under stress (10).
Turmeric: Curcumin, the active compound in turmeric has been shown to help boost serotonin and dopamine levels, leading to lower stress and improved mood (11).

Incorporating these adaptogens into your routine through supplements, teas, or tinctures can provide a natural way to keep cortisol in check.

10. Laugh More

Laughter truly is the best medicine. Studies have shown that laughing can lower cortisol levels, improve mood, and boost the immune system. (12) When you laugh, your body releases endorphins, which help reduce stress and combat the harmful effects of cortisol.

Incorporate more laughter into your life by watching your favorite comedy, spending time with humorous friends, or even trying laughter yoga—yes, it’s a real thing!

Living A Balanced Life

meditating

High cortisol levels can negatively impact your physical and mental health, but the good news is that there are many natural ways to lower cortisol and bring balance back to your body. Whether it’s through getting enough sleep, practicing mindfulness, eating a balanced diet, or incorporating adaptogenic herbs, taking small, intentional steps to reduce stress can make a big difference.

By focusing on natural lifestyle changes that promote relaxation and balance, you can support your body in regulating cortisol and improve your overall health and well-being. Remember, managing stress and cortisol levels isn’t just about reducing short-term anxiety—it’s about fostering long-term resilience and improving your quality of life.

References

Products mentioned in this post

Liposomal Curcumin Tonic

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Ashwagandha Root Extract

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