Effective Ways to Lower Cortisol Naturally & Get Yourself Back

Known as the "stress hormone," cortisol plays a crucial role in numerous body functions, but its elevation through chronic stress can wreak havoc on your well-being.

From tweaking your diet to embracing the zen of meditation, there are some great ways to lower your cortisol levels naturally and generally achieve a healthier you!

Understanding the causes and negative impacts of high cortisol levels

Cortisol, often dubbed the "stress hormone," plays a crucial part in managing how we handle stress.

Produced by our adrenal glands, it's necessary for fundamental functions such as regulating blood sugar, blood pressure, and metabolism.

However, when cortisol levels rise and stay elevated for long periods—often due to chronic stress or other health factors like long-term corticosteroid use or specific medical conditions—the effects can be detrimental.

High cortisol levels can pave the way to a series of health issues including inflammation, chronic pain, arthritis, heart disease, fibromyalgia, and even more serious conditions like diabetes and high blood pressure.

The relentless onslaught of elevated cortisol can also compromise our immune function, leaving us more vulnerable to infections and illnesses.

Recognizing the signs of high cortisol levels

Raised levels of cortisol, your body's main stress hormone, don't always make themselves known through noticeable symptoms.

Physical symptoms of high cortisol levels

If you're feeling out of sorts and noticing some unusual physical changes, it could be a sign of a high production of cortisol.

Weight Gain and Distribution of Fat

• Weight gain, particularly around the torso.
• A rounded face often described as a "moon face."
• A fatty hump between the shoulders or at the base of the neck.

Skin Changes

• Thinner skin that may bruise more readily.
• Stretch marks in shades of pink or purple, often found on the abdomen, thighs, or other body parts.

Blood Pressure and Blood Sugar

• Suffering from high blood pressure.
• Experiencing high blood sugar levels.

Other Physical Signs

• Muscle weakness that can't be attributed to overuse or a sedentary lifestyle.
• Developing osteoporosis, a condition where bones become brittle.
• Noticeable acne, even if you're not typically prone to breakouts.

Remember, these symptoms can also be related to other medical conditions, so it's important to consult with a healthcare provider for proper diagnosis and treatment options.

Emotional symptoms of high cortisol levels

Experiencing emotional fatigue and having a feeling of constant low energy are common cortisol responses.

• Difficulty Concentrating: Struggling to focus on tasks at hand.
• Brain Fog: A sense of confusion or lack of mental clarity.
• Lack of Mental Clarity: Trouble in thinking clearly or making decisions.
• Irritability and Mood Swings: Quick shifts in emotional states without a clear cause.
• Emotional Exhaustion: Feeling drained and depleted emotionally.

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How To Lower Cortisol Naturally: Diet & Nutrition

Keep in mind, aim for a balanced diet, regular exercise, stress management techniques, and prioritizing sleep hygiene are general lifestyle modifications that can contribute to more healthy cortisol levels, and a consultation with your healthcare provider can personalize these approaches to suit your needs.

When we're looking at ways to naturally lower cortisol levels, diet and nutrition often stand at the forefront of managing the production of cortisol.

Your adrenal glands, which are largely responsible for the release of the stress hormone cortisol, can be significantly influenced by what you eat.

We've put together some delicious Cortisol Cocktail recipes that aid with adrenal fatigue and high cortisol levels. No alcohol here though so they're great to drink a few times a week or in the evening to relax and support your cortisol levels.

Omega-3

To achieve and maintain healthy cortisol levels, incorporating a balanced diet replete with omega-3 fatty acids should be a priority. 

Fermented Foods

Additionally, including aged, fermented, and cultured foods like yogurt, kefir, and tempeh may help stabilize cortisol levels by introducing beneficial probiotics that support gut health—a key factor in the body’s stress response. Check out our list of gut health foods to improve your digestion.

Complex Carbs

Instead of reaching for processed carbohydrates, which can cause a rapid spike and subsequent crash in blood sugar levels—thus provoking cortisol production—opt for complex carbohydrates like oats, brown rice, or lentils that provide steady energy and help maintain balanced blood sugar levels.

Reduce Caffeine

Caffeine can be a double-edged sword in relation to cortisol. While it can offer a needed boost, excessive intake can exacerbate morning cortisol levels. A good rule of thumb is to limit your caffeine consumption to about two cups a day to manage its impact on cortisol production effectively. Or switch out your caffeine entirely with a coffee alternative! 

Try these 11 coffee alternatives to help support your cortisol levels

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Adaptogenic Herbs

Herbal adaptogens, such as Rhodiola, have been traditionally used to influence stress hormone release and can be an adjunct to preventing chronic stress and its associated impact on cortisol levels.

Here's a quick hit list of adaptogens and supplements that are linked to lower cortisol levels:

• Ashwagandha: Reduces cortisol levels and boosts stress resistance.
• Betaine: An amino acid linked to reduced cortisol output.
• L-Ornithine: Another amino acid noted for its cortisol-reducing effects.
• Golden Root (Rhodiola rosea): Known to improve stress tolerance, Rhodiola appears to lower cortisol levels under stress.
• Eurycoma longifolia Root: This herbal remedy may help the body adapt to stress with a corresponding decrease in cortisol.

Try these delicious 'Cortisol Cocktail' recipes to relieve stress and cortisol belly!

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Consuming foods rich in antioxidants

Antioxidants play a pivotal role in combating oxidative stress which is an ally of elevated cortisol levels. Vitamin C, for instance, not only supports immune function but has also been shown to directly help in lowering cortisol levels and reducing the physiological effects of stress.

Here's a quick bite-sized guide to antioxidant-rich foods that may help lower serum cortisol levels:

• Oranges: A zesty source of vitamin C.
• Strawberries: Sweet treats that pack a punch against stress.
• Bell Peppers: Vitamin C galore.
• Dark Chocolate: A flavonoid fix.
• Avocados: Rich in magnesium
• Pumpkin seeds: High in antioxidants and magnesium.

How To Lower Cortisol Naturally: Sleep Quality

Chronic sleep issues and disrupted sleep patterns can significantly contribute to elevated cortisol levels.

To get adequate sleep, aim for 7-9 hours of uninterrupted sleep each night to allow your body to deal with acute stress.

• Establish a bedtime routine: Like a soothing prelude to the night, engage in calming activities before bed. Read a book, take a warm bath, or practice some light stretches. This helps signal to your body that it's time to wind down and reduces your stress levels. We recently shared a sleep mocktail to help you sleep soundly through the night
• Consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. Regularity in your sleep schedule harmonizes cortisol fluctuations.
• Cultivate an environment for sleep: Make your bedroom an ideal place for rest by keeping it cool and dark; think blackout curtains and a thermostat set to a lower temperature. Avoid bright lights and blue lights.
• Limit electronics before bed: Blue light emitted by screens can mess with your circadian rhythm. Limit your exposure by turning off gadgets at least an hour before bedtime.

Try the viral sleep mocktail recipe for a restful night!

Try it here

How To Lower Cortisol Naturally: Stress-Reducing Activities

Deep breathing exercises and their effect on cortisol

Deep breathing exercises are at the heart of relaxation and stress management.

When we engage in belly or diaphragmatic breathing, we activate the parasympathetic nervous system – the part of the nervous system responsible for the body's 'rest and digest' response.

This stimulation promotes relaxation and has been shown to drop your heart rate and lower cortisol levels significantly.

Even something as simple as deep breaths first thing in the morning can have a big impact on acute stress and keep cortisol levels in check.

Meditation and mindfulness as tools for cortisol reduction

Meditation and mindfulness are powerful allies in the battle against elevated cortisol levels and improved mental health.

Mindfulness-based stress reduction techniques focus on cultivating an awareness of stress-provoking thoughts and emotions without getting entangled in judgment.

Health trackers can also help identify an increase in cortisol levels so you can figure out your triggers.

This awareness enables individuals to manage stress more effectively, thereby reducing cortisol levels. It can also protect against future mental health conditions.

Prioritize self-care and relaxation

Making time for self-care and relaxation is essential for managing cortisol levels.

Engaging in activities that bring you joy, whether it's reading, listening to music, practicing hobbies, or spending time with loved ones, can help reduce stress and cortisol. It'll also improve your mental health in the long run.

Remember to establish boundaries, delegate tasks when possible, and say "no" when necessary.

Exercise & Physical Health

Intense exercise is generally avoided when trying to lower cortisol levels but this doesn't mean you should avoid it altogether. Incorporating a few sessions of aerobic exercise into your weekly schedule will help relieve stress.

Yoga

Regular yoga practice can significantly reduce cortisol levels, leading to decreased stress and anxiety.

This effect is attributed to yoga's combination of physical postures, breathing exercises, and meditation, which collectively promote relaxation and mental well-being

Try this beginner's guide to at-home yoga to relieve stress

Take a look

How To Lower Cortisol Naturally: Supplements & Herbal Remedies

In addition to lifestyle changes, certain supplements and herbal remedies have shown promise in lowering cortisol levels naturally. You should always focus on achieving a healthy diet but supplements can be a high help if you're needing a boost.

Before incorporating any supplements or herbs into your routine, discuss them with a healthcare professional to ensure proper dosage and any potential interactions.

• Ashwagandha: Known for its adaptogenic properties, ashwagandha helps reduce stress and lower cortisol levels.
• Omega-3 Supplements: Omega-3s have anti-inflammatory properties that can help reduce cortisol.
• Rhodiola: Another adaptogen, rhodiola can help decrease stress and lower cortisol levels.
• Vitamin C: This vitamin is essential for the body's stress response and can help lower cortisol levels.
• Magnesium: Known for its calming effects, magnesium can help reduce stress and lower cortisol levels.

You can also absorb magnesium through your skin

Try this magnesium oil spray and read about it's benefits in our guide

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Cortisol, often called the stress hormone, is released in response to both physical and psychological stressors. While it plays a crucial role in managing stress, sustained high levels of cortisol can negatively impact health.

To naturally lower cortisol and improve overall well-being, consider adopting healthier lifestyle habits and creating a daily routine utilizing the above tips!