How to lower cortisol: 10 ways to naturally reduce stress
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Constantly feeling stressed leads to high cortisol levels in the body. Learn about normal levels, the connection with ACTH, and how to lower cortisol naturally.
Feeling perpetually stressed can be more than just a mental strain—It can impact your body's hormonal balance, particularly cortisol levels. Cortisol, often labeled as the stress hormone, plays a crucial role in our health and wellbeing. But too much of it can cause problems, so maintaining normal cortisol levels is key to managing stress effectively. Explore the nature of cortisol, its effects on our health, and practical, natural strategies for keeping it in balance.
The connection between cortisol and stress
Cortisol is a hormone produced in our bodies by the adrenal glands. It’s a key player in our body’s response to stress. When we face a challenge or feel under pressure, cortisol is released to help us prepare our body to either face the problem or escape from it in a reaction often known as fight or flight.
But cortisol has many other important jobs, too. It helps control our blood sugar levels, regulates our metabolism, reduces inflammation, and assists with memory.
Cortisol levels naturally fluctuate throughout the day—they’re typically higher in the morning to give us a boost, and gradually decrease by evening so we can relax and unwind. This daily cycle operating correctly is vital for our overall health and wellbeing. But if we’re constantly under stress, this cycle may not run as smoothly. Our adrenal glands keep pumping out cortisol, and over a long period this can disrupt our natural balance and lead to several health issues.
Keeping cortisol in balance is crucial for our health, so incorporating practices to lower cortisol naturally can help you support your health and wellbeing.
5 effects of high cortisol levels
Our bodies are only designed to handle stress in short bursts, not all of the time or for sustained periods of time. So when cortisol levels don't get a chance to go back down to normal, it can affect our stress levels and lead to several health issues.
1. Risk of chronic disease: Over time, high cortisol levels can increase the risk of developing chronic diseases, including heart disease and diabetes.
2. Changes in body size: When cortisol levels are high, it can lead to increased hunger which could mean that you may continue eating even after you’re full.
3. Difficulty focusing: Elevated cortisol can make it harder to concentrate and stay focused on tasks. Whether it's work, studies, or daily activities, high cortisol levels can make these activities more challenging.
4. Impaired immune system: Cortisol plays an important role in our immune system, which defends us against illnesses. However, consistently high cortisol levels can weaken our immune system's ability to fight off infections and diseases.
5. Low energy: High cortisol levels can interfere with our sleep patterns. Poor sleep or not enough sleep can lead to feeling tired and lacking energy throughout the day. Since good sleep is crucial for lowering cortisol and boosting energy levels, this can create a cycle of stress and poor sleep.
What ACTH has to do with stress
Another hormone that plays a big part in our stress response is adrenocorticotropic hormone, or ACTH. This hormone tells the adrenal glands (small glands located above the kidneys) to release cortisol. ACTH is made in the pituitary gland, which is a tiny organ at the base of the brain.
When we're stressed, our brain sends a signal to the pituitary gland, which then releases ACTH into the bloodstream. Once ACTH reaches the adrenal glands, it triggers them to release cortisol. ACTH is directly linked to how much cortisol our body makes.
When cortisol levels in the blood reach a certain point, the brain gets a signal to tell the pituitary gland to slow down or stop releasing ACTH. This system is designed to keep cortisol levels within a healthy range.
However, when we're under constant stress, these signals can be thrown off balance. The pituitary gland might keep producing ACTH, meaning the adrenal glands keep making cortisol. This is one reason why chronic stress can lead to sustained high levels of cortisol.
By keeping stress in check, we can help maintain the balance of these hormones and support our overall health. Fortunately, there are simple, natural methods to lower cortisol levels, taking control of stress and its effect on our bodies.
10 ways to lower cortisol levels naturally
Implementing these strategies can make a significant difference in managing stress and lowering cortisol levels, promoting your overall wellbeing.
1. Prioritize good-quality sleep
Aim for 7–9 hours of sleep each night. Create a relaxing bedtime routine and make your sleeping environment comfortable and quiet. Good sleep helps regulate cortisol levels and refreshes your body and mind.
Set a consistent bedtime and wake-up time, even on weekends.
Create a bedtime routine that helps you relax, like reading a book or taking a warm bath.
Make your bedroom a sleep-friendly environment. Keep it dark, quiet, and cool.
Limit screen time at least an hour before bed to avoid blue light exposure.
💙 Try listening to a mindfulness practice, relaxing music, or even a Sleep Story to prepare you for bed.
2. Practice yoga and mindfulness
Incorporate yoga, or mindful movement, into your routine to reduce stress and balance cortisol levels. Mindfulness, which involves paying attention to the present moment, can also help you become aware of stress triggers and bring relaxation to your body.
Enroll in a beginner's yoga class or follow online tutorials to get started.
Allocate 10-15 minutes daily for mindfulness or meditation practice.
Focus on your breath or surroundings to practice mindfulness during everyday activities.
💙 This 10-minute guided meditation will help you work on breathing to release tension, thus reducing stress.
3. Enjoy a balanced diet
Nutrient-rich foods support overall hormone balance and can help manage cortisol levels. Of course, there’s always room for pizza and chocolate, but a balanced diet is about just that—balance!
Include plenty of fruits and vegetables in your meals.
Include lean protein sources like chicken, fish, or plant-based proteins like tofu or tempeh into your diet if you choose.
Find a balance with whole grains and processed carbs.
Enjoy healthy fats like avocados and olive oil into your diet.
💙 Learn to eat more mindfully with our Mindful Eating series.
4. Make time for play and laughter
Engage in activities that make you happy. Laughter is a powerful stress reliever and can naturally lower cortisol levels.
Watch a funny movie or TV show.
Play games or do activities that you enjoy.
Spend time with friends and family who make you laugh.
Attend a comedy show or watch stand-up specials on TV.
💙 Learn more about the Profit of Play and the link between playfulness and wellbeing during the Daily Jay.
5. Engage in physical activity
Regular movement helps you to feel more balanced, but it’s important to choose the right intensity for you. Activities like walking, cycling, or swimming can help improve your overall wellbeing without adding more stress to your system.
Adding just 30 minutes of moderate exercise most days of the week can help you feel more balanced.
Try different activities like brisk walking, cycling, or swimming to find what you enjoy.
Incorporate physical activity into your daily routine, like taking the stairs instead of the elevator if this feels right to you.
Remember to warm up before and cool down after your movement sessions.
💙 Try out this session of The Daily Move that focuses on mindful movement to ease into your exercise practice. Plus, a guided movement meditation to Walk Away Stress with Dr. Eric López.
6. Practice deep breathing
When you feel stressed, take a moment to breathe deeply. Deep breathing exercises can calm the mind and reduce cortisol levels.
Use the 4-7-8 breathing technique: Inhale for four seconds, hold for seven seconds, and exhale for eight seconds.
Practice deep breathing in a quiet, comfortable place.
Combine deep breathing with visualization for added relaxation.
Try deep breathing exercises when you feel stressed or before going to bed.
💙 Stressed out? Try to Calm Your Heart with Deeper Breaths during this session with Dr. Julie.
7. Stay hydrated
Drinking enough water throughout the day is essential for overall health and can help in managing cortisol levels. Every body will will require a different amount of water based on how much you lose during the day, but there are general recommendations.
Try to consume about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. This can be from water, food and other beverages.
Carry a water bottle with you to ensure you drink water throughout the day.
Start your day with a glass of water and end your day with one.
If you find water too plain, add a slice of lemon or cucumber for flavor.
8. Limit caffeine and sugar
Too much caffeine can spike cortisol levels. Try to moderate your intake, especially in the afternoon and evening.
Reduce your coffee intake to 1-2 cups per day.
Avoid consuming caffeinated beverages in the late afternoon or evening.
9. Connect with others
Social interaction and having supportive people around you can lower stress and reduce cortisol levels. Spend time with friends and family, or join a community group.
Schedule regular meet-ups with friends or family.
Join clubs or groups that share your interests.
Volunteer in your community to meet new people and build connections.
If meeting in person is not possible, schedule regular video calls.
💙 Explore the importance of Real Connection in our relationships during the Daily Calm with Tamara Levitt.
10. Spend time in nature
Being outdoors, especially in green spaces, has a calming effect and can help lower cortisol levels.
Plan weekly walks in a nearby park or nature reserve.
If you live in a city, find green spaces like community gardens or tree-lined streets for walks.
Try outdoor activities like hiking, bird watching, or gardening.
If accessing nature is difficult, create a green space at home with plants.
💙 Listen to the Earth and explore the benefits of spending time in nature and connecting with the planet with Calm’s soothing Soundscapes.
How to lower cortisol FAQs
How can I lower my cortisol levels quickly?
To lower cortisol levels quickly when you’re stressed, try deep breathing exercises. Breathe in slowly through your nose, hold for a few seconds, then exhale slowly through your mouth. Repeating this several times can help calm your nervous system and reduce cortisol. Other quick methods that can provide immediate stress relief and help lower cortisol levels include going for a short walk, stepping outside for fresh air, or listening to calming music.
What foods reduce cortisol?
Certain foods may help reduce cortisol levels such as vitamin C, like oranges, strawberries, and bell peppers. Omega-3 fatty acids, found in fish like salmon and mackerel may also help. Additionally, nuts, seeds, and leafy greens, which are high in magnesium, may be beneficial. Eating a balanced diet with these foods may support your body in managing cortisol levels.
What is a natural cortisol blocker?
Natural cortisol blockers are substances that can help reduce the body's cortisol levels. Ashwagandha, an herb used in Ayurvedic medicine, is known for its stress-reducing properties and may help. Green tea, which contains theanine, may also help calm the mind and reduce cortisol but only when it is decaffeinated, given that caffeine may increase cortisol levels. Additionally, a few studies have shown that fish oil supplements rich in omega-3 fatty acids may help lower cortisol levels. Incorporating these into your diet or routine may help in managing stress and cortisol.
Does magnesium reduce cortisol?
Magnesium can help reduce cortisol levels because it's a mineral that plays a role in the stress response. Magnesium can help calm the nervous system, which can prevent the excessive release of cortisol. Foods rich in magnesium, such as spinach, almonds and whole grains can be great additions to your diet, but you might also consider magnesium supplements. It's a good idea to consult a healthcare provider before starting a new supplement regime.
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