13 Effective Methods for Decreasing Cortisol Levels Naturally:
In today's fast-paced world, managing stress and maintaining a balanced cortisol level is more important than ever. Cortisol, the body's main stress hormone, plays a crucial role in regulating blood sugar levels, sleep-wake cycles, and inflammation, among other functions. However, high cortisol levels can lead to a state of hyperarousal, causing feelings of being "on edge" or tense, affecting concentration and sleep.
Fortunately, there are several effective natural ways to lower cortisol levels and manage stress. Here are some strategies backed by evidence:
1. **Quality Sleep:** Aim for 7–9 hours of restful sleep per night with a consistent bedtime routine. Creating a calming environment by keeping your bedroom dark, quiet, and cool, and engaging in calming activities like reading or stretching before bed can help improve sleep quality. Poor sleep is closely linked to higher cortisol levels[1][2].
2. **Mindfulness Practices:** Daily mindfulness practices such as meditation, deep breathing (e.g., the 4–7–8 technique), yoga, or tai chi calm the nervous system and reduce cortisol. Dedicating 10–15 minutes each day to being present can help relax the body and lower stress hormones[1][2].
3. **Balanced Nutrition:** Focus on whole foods including fruits, vegetables, lean proteins, and complex carbs. Incorporate omega-3 fatty acids (found in fatty fish, flaxseeds, walnuts), magnesium-rich foods (spinach, avocados, nuts), and limit caffeine, saturated fats, and processed foods to support hormonal balance and reduce cortisol[1][2][3][4].
4. **Adaptogenic Herbs:** Herbs like ashwagandha and rhodiola have been shown to help the body adapt to stress and significantly lower cortisol levels. Ashwagandha can be consumed as a powder blended into smoothies or other recipes[3].
5. **Moderate Exercise:** Engaging in physical activities such as walking, running, yoga, or strength training can help manage cortisol levels and reduce stress. However, avoid excessive exercise which can increase cortisol[3][5].
6. **Limiting Stimulants:** Excessive caffeine and sugar can elevate cortisol and worsen anxiety, so moderating these helps maintain balanced stress hormone levels[1][5].
In addition to these strategies, building good relationships with partners, friends, and family, taking up a hobby, having a pet, particularly for children undergoing stress tests, and having a good bedtime routine can also help lower cortisol levels.
However, it is important to note that chronic stress, underlying medical conditions, or certain medications can cause high cortisol levels. If high cortisol levels are linked with an underlying condition or medication or do not respond to lifestyle changes, speaking with a doctor is advisable.
Moreover, while supplements such as Omega-3 fatty acids or ashwagandha may help reduce cortisol levels, it's important to speak with a doctor before trying a new supplement, especially if a person is already taking medication.
References: [1] Huffington Post. (2018, March 21). The Effects of Stress on the Body. Retrieved from https://www.huffingtonpost.com/entry/effects-of-stress-on-the-body_us_5a9e88d0e4b03f8857f6c8e5 [2] Mayo Clinic. (2018, November 13). Stress management: 8 proven ways to reduce stress. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-management/art-20043965 [3] Healthline. (2019, August 21). 7 Ways to Lower Cortisol Levels. Retrieved from https://www.healthline.com/nutrition/7-ways-to-lower-cortisol-levels [4] Psychology Today. (2019, February 6). Cortisol: The Stress Hormone. Retrieved from https://www.psychologytoday.com/us/blog/the-athletes-way/201902/cortisol-the-stress-hormone [5] Mind Body Green. (2018, November 13). 6 Ways to Lower Your Cortisol Levels. Retrieved from https://www.mindbodygreen.com/articles/6-ways-to-lower-your-cortisol-levels
- The body's stress hormone, cortisol, plays a significant role in a wide range of health-and-wellness functions, including regulating sleep-wake cycles and inflammation, but high levels can lead to problems like bipolar and other endocrine disorders, depression, and psoriatic arthritis.
- Achieving quality sleep is crucial for maintaining balanced cortisol levels, aiming for 7–9 hours of sleep per night with a consistent routine can help, along with creating a calming environment and engaging in relaxing activities before bed.
- Mindfulness practices, such as meditation, deep breathing, yoga, or tai chi, can reduce cortisol levels and help relax the body, lowering stress hormones by calming the nervous system.
- Balanced nutrition is essential for hormonal balance and lowering cortisol; focus on whole foods like fruits, vegetables, lean proteins, and complex carbs, and limit caffeine, saturated fats, and processed foods.
- Adaptogenic herbs like ashwagandha and rhodiola, with their stress-lowering properties, can significantly lower cortisol levels when consumed regularly.
- Moderate exercise like walking, running, yoga, or strength training helps manage cortisol levels and reduce stress, but avoid excessive exercise to prevent cortisol increases.
- Limiting stimulants, such as excessive caffeine and sugar, can help maintain balanced stress hormone levels and prevent worsening of anxiety symptoms.
- In addition to lifestyle modifications, developing good relationships, having hobbies, or owning pets, particularly for stressed children, can also help lower cortisol levels.
- It's important to consult a doctor if high cortisol levels are linked with an underlying condition, medication, or do not respond to lifestyle changes, as well as before trying new supplements, such as Omega-3 fatty acids or ashwagandha.
