How to Lower Cortisol Levels Naturally

Cortisol—your body’s primary stress hormone—helps you respond to challenges. But when levels stay high, it can affect your sleep, weight, and overall health. The good news? There are practical ways to bring your cortisol back into balance. Review our tips below to learn more. 

This article explains how you can lower your cortisol levels when the hormone isn’t needed.

What Is Cortisol and Why Does it Matter?

Cortisol is your body’s primary stress hormone. When you perceive a threat, it can increase the amount of sugar in your blood, promote the conversion of glucose into energy, increase heart and respiration rates, and cause other changes that support the so-called fight-or-flight response. Essentially, it prepares your body to take action in stressful situations.

Cortisol affects nearly every type of tissue — musculoskeletal, nervous, immune, cardiovascular, reproductive, etc. — so it’s crucial that your body only releases it when appropriate. Ongoing exposure to cortisol is unhealthy. Learning how to decrease cortisol levels supports balanced energy, a stronger immune system, and improved mood. If you’re wondering what helps with cortisol levels, lifestyle changes such as regular exercise, relaxation techniques, and healthy sleep habits can make a big difference.

Health Problems From Excessive Cortisol

If your body stays in fight-or-flight mode after a threat has passed, the heightened level of stimulation can cause, worsen, or increase your risk of several health problems, including:

• Anxiety
• Depression
• Insomnia
• Headaches
• Fatigue
• Concentration and memory problems
• Weight gain
• Digestive issues
• Heart disease
• Diabetes
• Osteoporosis

High amounts of stress can also weaken your body’s immune system, making you more vulnerable to illness and infection.

A Note on “Cortisol Imbalance”

Be aware that the term “cortisol imbalance,” which is being used more frequently (particularly on social media), has no medical meaning. Your cortisol level may be high (or low), but the notions of “balancing” your levels or “treatments” for imbalances are misleading.

Your focus should be on reducing your stress. As you make progress toward that goal, your cortisol levels will decline. There is no guaranteed way to ‘fix cortisol imbalance.'

11 Natural Ways to Lower Cortisol 

The actions below can help reduce your stress level and decrease the amount of cortisol in your blood:

Eat a Healthy Diet

What you eat can affect your cortisol levels. For example, excessive sugar intake can elevate them, while consuming whole grains, fruits and vegetables, healthy fats, and plenty of water can help you manage your cortisol levels. Your doctor can provide more details on foods to avoid and favor.

Exercise Regularly

Your doctor can advise you on the intensity and amount of exercise that’s right for you based on your health, but a good rule of thumb is to try and get 150 to 200 minutes of low- to moderate-intensity exercise weekly.

Get Enough Sleep

Try to maintain a consistent sleep schedule, limit caffeine and nicotine intake (especially later in the day), reduce exposure to bright light (like screens) for an hour or more before bedtime, and sleep in a cool, dark, quiet environment.

Catch and Correct Stressful Thinking

Use Deep Breathing Exercises Breathing slower and more deeply helps stimulate the parasympathetic nervous system. Rather than fight-or-flight, its role is “rest and digest.”

Practice prayer or meditation

Developing or returning to spiritual practices can help reduce your stress hormones. Popular options include traditional prayer, many forms of meditation, and deep reflection.

Laugh Often

Laughing suppresses stress hormones and releases endorphins. Interestingly, both natural and fake laughter can help lower your stress level.

Develop Hobbies

Activities like listening to music, dancing, gardening, and creating art are excellent ways to lower stress and cortisol levels. Regularly engaging with personal interests, especially with others, is often recommended.

Create and Maintain Positive Relationships

Spend time with people you like. If you find yourself in conflict with someone, work to resolve the issue in the best way possible.

Adopt a Pet

Caring for a companion animal can reduce cortisol levels and benefit the pet, too. Many people consider adoption.

Talk With Your Doctor About Supplements

Evidence suggests supplements like fish oil and ashwagandha may support lower cortisol levels. Ask your physician if supplementing your diet is a good option for you.

FAQ

What foods lower cortisol?

Foods rich in antioxidants, omega-3 fatty acids, and vitamins can help lower cortisol naturally. Try incorporating fruits, vegetables, whole grains, fatty fish, and dark chocolate into your diet. These foods support balanced hormones and help decrease cortisol levels over time.

Does caffeine raise cortisol?

Yes, caffeine can temporarily raise cortisol levels, especially when consumed in large amounts or during periods of stress. Moderate intake is generally safe, but reducing caffeine may help if you’re trying to manage stress and decrease cortisol levels.

How fast can you lower cortisol?

The time it takes to lower cortisol depends on your stress level, sleep quality, and lifestyle habits. Some people notice improvements within a few days of relaxation, exercise, and healthy eating, while others may need several weeks to see consistent results.

Is high cortisol dangerous?

Chronically high cortisol can be harmful and may lead to problems such as high blood pressure, weight gain, sleep disturbances, and weakened immunity. Managing stress and making healthy lifestyle choices are key to keeping cortisol within a normal range.

Can supplements help lower cortisol?

Certain supplements, such as ashwagandha, magnesium, and omega-3 fatty acids, may help lower cortisol levels when used responsibly. Always talk to your doctor before starting any supplement to ensure it’s safe and appropriate for your specific health needs.

Get Help With Stress Reduction From Baptist Health

Everyone experiences stress periodically. However, being frequently or continually stressed and producing more cortisol than necessary is bad for your body and mind. Contact your Baptist Health primary care physician for help managing your stress.

If you don't have a primary care provider, you can find one by visiting our provider directory or call us at 1.844.6BAPTIST to speak with our Baptist Health primary care team. 

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