Stress reducing hormones

11 Natural Ways to Lower Your Cortisol Levels

Cortisol is a stress hormone the adrenal glands release. It helps your body deal with stressful situations, as your brain triggers its release through the sympathetic nervous system — the “fight or flight” system — in response to many different kinds of stress (1, 2).

While the short-term release of cortisol can help you run quickly from danger, when cortisol levels are too high for too long, this hormone can hurt you more than it helps (1, 2).

Over time, this can lead to an array of health issues such as weight gain, high blood pressure, diabetes, heart disease, insomnia or difficulty sleeping, mood irregularities, and low energy levels (1, 2).

This article discusses 11 ways to help naturally lower your cortisol levels.

What happens when cortisol is high?

Over the last 20 years, studies have increasingly revealed that moderate to high cortisol levels may lead to an array of health issues, such as (3, 4, 5, 6):

Chronic disease. Long-term increased cortisol may increase your risk for high blood pressure, heart disease, type 2 diabetes, osteoporosis, and other chronic diseases.
Weight gain. Cortisol may increase appetite and signal the body to shift metabolism to store fat.
Lack of energy/difficulty sleeping. It can interfere with sleep hormones which may impact sleep quality and length.
Difficulty concentrating. Also referred to as “brain fog,” some people report trouble focusing and lack of mental clarity.
Impaired immune system. Increased cortisol can hamper the immune system, making it more difficult to fight infections.
Cushing’s syndrome. In rare cases, very high cortisol levels can lead to Cushing’s syndrome, a rare but serious disease.

Elevated cortisol levels can be caused from many underlying issues such as overactivity or cancer of the pituitary or adrenal glands, chronic stress, and medication side effects (e. g., prednisone, hormonal therapy) (7).

Further, existing chronic disease (e.g., obesity) may lead to higher cortisol levels, causing a “chicken or the egg” type of scenario (7).

Therefore, it’s best to work with a qualified health professional to establish the root cause of your health issues. Along with this, you may want to introduce some effective lifestyle habits that may help you better manage your cortisol levels. Here are some recommendations:

1. Get the right amount of sleep

Prioritizing your sleep may be an effective way to reduce cortisol levels. Chronic sleep issues such as obstructive sleep apnea, insomnia, or shift work have been associated with higher cortisol (8).

One review of 28 studies in shift workers found that cortisol levels were higher in workers who slept during the day (night shift workers) rather than at night (day shift workers) (9).

Those on rotating shifts have been linked with poorer health outcomes, such as obesity, heart disease, type 2 diabetes, and worsened mental health (10, 11, 12).

Further, insomnia is a sleep condition that refers to difficulty sleeping. It can be caused by many things, including stress and obstructive sleep apnea. This can result in increased circulating cortisol which affects your daily hormone patterns, energy levels, and other facets of health (8, 13, 14).

If you are a night shift or rotating shift worker, you do not have complete control over your sleep schedule, but there are some things you can do to optimize sleep (15, 16, 17, 18):

Have a bedtime routine. Establishing a consistent bedtime routine (e.g., shower, read a book, etc.) can tell your brain and body to start winding down for the night.
Go to bed and wake up at the same time each day. A regular sleep schedule has been shown to be one of the most effective ways to improve sleep.
Exercise earlier in the day. Exercising regularly can improve sleep quality but should be done at least 2–3 hours before bedtime.
Limit caffeine intake. Try to stop consuming caffeine-containing food and drinks around 6 hours before your bedtime.
Avoid nicotine and alcohol. Both substances can affect sleep quality and duration.
Limit exposure to bright light at night. Around 45–60 minutes before sleep, reduce your exposure to bright and/or blue light. Instead of reaching for your phone in bed, try reading a book or listening to a podcast.
Go to bed in a quiet room. Limit interruptions by using white noise, ear plugs, and silencing your phone.
Take naps. If shift work cuts your sleep hours short, napping can reduce sleepiness and prevent a sleep deficit. That said, napping may worsen sleep quality in non-shift workers.

Summary
Practicing good sleep hygiene can help to keep cortisol in a normal rhythm. Keeping a consistent sleep schedule, avoiding caffeine 6 hours before bed, and staying off your cell phone right before bed are effective strategies.

2. Exercise, but not too much

Depending on the intensity of exercise, it can increase or decrease cortisol.

Intense exercise increases cortisol shortly afterward but will decrease a few hours later. This short-term increase helps coordinate growth of the body to meet the challenge. Additionally, the size of the cortisol response lessens with routine training (19).

Regular exercise has been shown in numerous studies to help improve sleep quality, reduce stress, and improve overall health, which can help lower cortisol over time (20, 21, 22).

Interestingly, regular exercise has also been associated with greater resilience to acute stress and may lower negative health effects associated with stress, such as high cortisol (20).

That said, overdoing it can have the opposite effect. Therefore, aim for around 150–200 minutes of mostly low- to moderate-intensity exercise each week and allow yourself time to rest between workouts.

Summary
Exercising regularly can help you better manage stress and promote good health, which may help lower cortisol levels. That said, avoid overdoing it and aim for around 150–200 minutes of low- to moderate- intensity exercise each week.

3. Learn to recognize stressful thinking

Paying attention to stressful thoughts may help you reduce them.

Mindfulness-based stress reduction is a strategy that involves becoming more self-aware of stress-provoking thoughts, accepting them without judgment or resistance, and allowing yourself the ability to process them (23).

Training yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension helps you recognize stress when it begins (23).

By focusing on awareness of your mental and physical state, you can become an objective observer of your stressful thoughts, instead of a victim of them (24).

Recognizing stressful thoughts allows you to formulate a conscious and deliberate reaction to them. For example, a study involving 43 women in a mindfulness-based program showed the ability to describe and articulate stress was linked to a lower cortisol response (25).

Other studies have also shown lowered cortisol levels after regularly practicing mindfulness (26, 27, 28).

Therefore, try adding mindfulness-based practice to your daily routine for better stress management and reduced cortisol levels.

Summary
Practicing mindfulness can help you identify stressful thoughts and better manage them. Mindfulness-based practices such as meditation may help you reduce stress and lead to lower cortisol levels.

4. Breathe

Deep breathing is a simple technique for stress reduction that can be used anywhere. Similar to mindfulness-based practice, controlled breathing helps to stimulate the parasympathetic nervous system, known as the “rest and digest” system, which helps to lower cortisol levels (29).

Studies have shown decreases in cortisol after participants incorporated deep breathing into their routines (30, 31, 32).

This type of practice is popular in mindfulness-based practices such as meditation, yoga, tai chi, and qigong, where there is a strong emphasis on breathing and mind-body connection (33, 34, 35).

Multiple studies confirm that these practices can help to lower cortisol and manage stress (36, 37, 38, 39).

Summary
Deep breathing stimulates the parasympathetic nervous system, which is responsible for relaxation and lower cortisol levels. Meditation, yoga, tai chi, and qigong are great ways to practice deep breathing.

5. Have fun and laugh

Another way to keep cortisol down is have fun and laugh.

Laughing promotes the release of endorphins and suppresses stress hormones such as cortisol. It’s also linked with better mood, reduced stress and perceived pain, lower blood pressure, and a stronger immune system (40, 41, 42, 43).

Interestingly, both authentic and forced laughter can lead to lower levels of stress (44).

For example, laughing yoga — a form of yoga that promotes deliberate bouts of laughter — has been shown to lower cortisol levels, reduce stress, improve mood, and increase perceived energy levels (45, 46, 47).

Developing hobbies can also promote feelings of well-being, which may translate to lower cortisol. A study involving 49 middle-aged veterans showed that taking up gardening decreased levels more than conventional occupational therapy (48).

Another study involving 1,399 people showed lower cortisol levels in those who regularly engaged in hobbies they genuinely enjoyed (49).

Finally, studies have also shown relaxing music can decrease cortisol (50, 51)

Summary
Tending to your own happiness can help keep cortisol down. If you’re feeling stressed, try listening to music or making yourself laugh.

6. Maintain healthy relationships

Friends and family are a source of great happiness in life, as well as great stress. These dynamics are played out in cortisol levels.

Cortisol is incorporated in tiny amounts into your hair. The amounts of cortisol along the length of a hair correspond to cortisol levels at the time that part of the hair was growing. This allows researchers to estimate levels over time (52).

Studies of cortisol in hair show that children with a stable and warm family life have lower levels than children from homes with high levels of conflict (52).

Within couples, conflict results in a short-term elevation in cortisol, followed by return to normal levels (53).

A study of conflict styles in 88 couples found nonjudgmental mindfulness led to a more rapid return of cortisol to normal levels following an argument. Therefore, practicing compassion and empathy toward your partner — and receiving it back — may better manage your cortisol levels (53).

Support from loved ones can also help reduce cortisol in the face of stress.

For example, one study showed that having an affectionate interaction (verbally or physically) with a romantic partner or platonic friend before a stressful activity resulted in lower stress-induced markers such as heart rate and blood pressure (54).

Summary
Relationships with friends and family can lead to happiness and to stress. Spend time with those you love and learn to forgive and manage conflict for better emotional and physical health.

7. Take care of a pet

Relationships with animal companions can also reduce cortisol.

In one study, interaction with a therapy dog reduced distress and cortisol during a minor medical procedure in children (55).

Another study involving 48 adults showed that contact with a dog was better than support from a friend during a socially stressful situation (56).

A third study tested the cortisol-reducing effect of canine companionship in pet owners compared with those who were not pet owners (57).

The latter group experienced a greater drop in cortisol when they were given canine companions, likely because pet owners had already benefited from the friendship of their animals at the beginning of the study (57).

Due to the well-known stress-reducing benefits of pets, many long-term care homes and university/college campuses have introduced pet therapy as a natural cortisol- and stress-reducing activity (58, 59, 60, 61).

Summary
Several studies show that interacting with an animal companion reduces stress and lowers cortisol levels. Even if you do not own a pet, interacting with another person’s pet can reap similar benefits.

8. Be your best self

Feelings of shame, guilt, or inadequacy can lead to negative thinking and elevated cortisol (62).

For some causes of guilt, fixing the source will mean making a change in your life. For other causes, learning to forgive and accept yourself and others can help you move on and improve your sense of well-being (63).

Developing a habit of forgiving others is also critical in relationships.

One study of 145 couples compared the effects of different kinds of marriage counseling. Couples who received interventions that facilitated forgiving and conflict resolution techniques experienced reduced cortisol levels (64).

Summary
Resolving guilt improves life satisfaction and cortisol levels. This may involve changing habits, forgiving others, or learning to forgive yourself.

9. Tend to your spirituality

If you consider yourself spiritual, developing your faith can also help improve cortisol levels.

Studies show that adults who expressed spiritual faith experienced lower cortisol levels in the face of life stressors such as illness (65, 66).

Prayer is also associated with reduced stress, anxiety, and depression (67, 68, 69).

If you do not consider yourself spiritual, these benefits may also be available through meditation, developing a social support group, and performing acts of kindness (70).

Summary
For those with spiritual inclinations, developing faith and participating in prayer can help manage cortisol. Whether you’re spiritual or not, performing acts of kindness can also improve your cortisol levels.

10. Eat a nutritious diet

Nutrition can influence cortisol for better or for worse.

While all foods can be enjoyed in moderation, being mindful of the foods you eat may alleviate symptoms of stress and help you better manage your cortisol levels.

Regular high added-sugar intake may result in elevated cortisol levels. Interestingly, a high sugar diet may also suppress cortisol release during stressful events, making it more difficult for your body to handle stressful situations (71, 72, 73).

What’s more, one study found a diet high in added sugar, refined grains, and saturated fat led to significantly higher cortisol levels compared with a diet high in whole grains, fruits, vegetables, and polyunsaturated fats (74).

Research has shown a strong relationship between a healthy gut microbiome — all the microbes living in your gut — and improved mental health. Therefore, consuming foods to support a healthy gut may help reduce stress, anxiety, and improve your overall health (75, 76).

Other foods that are helpful for managing cortisol include (77, 78, 79, 80, 81, 82):

Dark chocolate. Dark chocolate contains a high amount of flavonoids, which have been shown to buffer stress reactivity in the adrenal glands, resulting in lower cortisol release.
Whole grains. Unlike refined grains, whole grains are rich in plant-based polyphenols and fiber, which may support stress levels and gut health.
Legumes and lentils. They’re high in fiber, which supports a healthy gut while also managing blood sugar levels.
Whole fruits and vegetables. Whole fruits and vegetables contain an abundance of antioxidants and polyphenolic compounds that fight cell-damaging free radicals.
Green tea. Green tea contains a calming compound known as L-theanine, which has been linked to reduced stress and increased mental alertness.
Probiotics and prebiotics. Probiotics are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. Both probiotics and prebiotics are linked to better gut and mental health.
Healthy fats. A diet high in unsaturated fat and low in saturated fat is associated with better overall health and mental well-being. In particular, omega-3 fatty acids are best linked with brain health and reduced stress. Good sources include fatty fish, nuts, and seeds.
Water. Dehydration has been linked to a temporary increase in cortisol levels, making it even more important to drink water throughout the day.

Summary
For better gut and mental health, opt for a nutrient-dense diet full of whole fruits and vegetables, whole grains, healthy fats, and foods high in prebiotics and probiotics.

11. Take certain supplements

In addition to a nutrient-dense diet, certain supplements may also support lower cortisol levels.

Fish oil

Fish oil is one of the best sources of omega-3 fatty acids, which are thought to reduce cortisol.

One 3-week randomized controlled trial showed that a combined supplementation of fish oil at 60 mg per day and docosahexaenoic acid (252 mg/day) significantly lowered cortisol levels in response to a stressful task, compared with a placebo (83).

Another longitudinal cohort study involving 2,724 participants showed those with high omega-3 levels in the blood were associated with lower levels of inflammation and cortisol (84).

Though you can get omega-3s in your diet from fish, you can also opt for a fish oil supplement. Speak with a healthcare professional first to make sure it’s right for you.

Ashwagandha

Ashwagandha is an adaptogen herb widely used in traditional medicine to treat anxiety and help people adapt to stress (85).

One randomized controlled trial in 60 adults showed a significant reduction in cortisol levels after taking 240 mg of ashwagandha extract for 60 days, while the control group showed no significant changes (86).

Other studies have also shown ashwagandha extract (200–300 mg per day) to be effective in reducing cortisol levels and reducing symptoms of anxiety. That said, larger studies are still needed (87, 88, 89, 90).

If you’re interested in trying ashwagandha, be sure it’s from a reputable company and speak with a healthcare professional first.

Summary
Fish oil and ashwagandha extract may help reduce anxiety and cortisol levels in the body, though more research is still needed.

The bottom line

Cortisol is a hormone that is released during times of stress. While important for reacting to physiological and psychological stressors, chronically high cortisol can lead to poor health.

Along with speaking with a healthcare professional, adopting healthier lifestyle habits can help naturally reduce your cortisol levels.

If you’re looking for a natural way to reduce your cortisol levels and overall stress, be sure to try the simple lifestyle tips above.

11 Natural Ways to Lower Your Cortisol Levels

While the short-term release of cortisol can help you run quickly from danger, when cortisol levels are too high for too long, this hormone can hurt you more than it helps (1, 2).

This article discusses 11 ways to help naturally lower your cortisol levels.

What happens when cortisol is high?

Over the last 20 years, studies have increasingly revealed that moderate to high cortisol levels may lead to an array of health issues, such as (3, 4, 5, 6):

Chronic disease. Long-term increased cortisol may increase your risk for high blood pressure, heart disease, type 2 diabetes, osteoporosis, and other chronic diseases.
Weight gain. Cortisol may increase appetite and signal the body to shift metabolism to store fat.
Lack of energy/difficulty sleeping. It can interfere with sleep hormones which may impact sleep quality and length.
Difficulty concentrating. Also referred to as “brain fog,” some people report trouble focusing and lack of mental clarity.
Impaired immune system. Increased cortisol can hamper the immune system, making it more difficult to fight infections.
Cushing’s syndrome. In rare cases, very high cortisol levels can lead to Cushing’s syndrome, a rare but serious disease.

Further, existing chronic disease (e.g., obesity) may lead to higher cortisol levels, causing a “chicken or the egg” type of scenario (7).

1. Get the right amount of sleep

Prioritizing your sleep may be an effective way to reduce cortisol levels. Chronic sleep issues such as obstructive sleep apnea, insomnia, or shift work have been associated with higher cortisol (8).

One review of 28 studies in shift workers found that cortisol levels were higher in workers who slept during the day (night shift workers) rather than at night (day shift workers) (9).

Those on rotating shifts have been linked with poorer health outcomes, such as obesity, heart disease, type 2 diabetes, and worsened mental health (10, 11, 12).

If you are a night shift or rotating shift worker, you do not have complete control over your sleep schedule, but there are some things you can do to optimize sleep (15, 16, 17, 18):

Have a bedtime routine. Establishing a consistent bedtime routine (e.g., shower, read a book, etc.) can tell your brain and body to start winding down for the night.
Go to bed and wake up at the same time each day. A regular sleep schedule has been shown to be one of the most effective ways to improve sleep.
Exercise earlier in the day. Exercising regularly can improve sleep quality but should be done at least 2–3 hours before bedtime.
Limit caffeine intake. Try to stop consuming caffeine-containing food and drinks around 6 hours before your bedtime.
Avoid nicotine and alcohol. Both substances can affect sleep quality and duration.
Limit exposure to bright light at night. Around 45–60 minutes before sleep, reduce your exposure to bright and/or blue light. Instead of reaching for your phone in bed, try reading a book or listening to a podcast.
Go to bed in a quiet room. Limit interruptions by using white noise, ear plugs, and silencing your phone.
Take naps. If shift work cuts your sleep hours short, napping can reduce sleepiness and prevent a sleep deficit. That said, napping may worsen sleep quality in non-shift workers.

Summary
Practicing good sleep hygiene can help to keep cortisol in a normal rhythm. Keeping a consistent sleep schedule, avoiding caffeine 6 hours before bed, and staying off your cell phone right before bed are effective strategies.

2. Exercise, but not too much

Depending on the intensity of exercise, it can increase or decrease cortisol.

Regular exercise has been shown in numerous studies to help improve sleep quality, reduce stress, and improve overall health, which can help lower cortisol over time (20, 21, 22).

Interestingly, regular exercise has also been associated with greater resilience to acute stress and may lower negative health effects associated with stress, such as high cortisol (20).

Summary
Exercising regularly can help you better manage stress and promote good health, which may help lower cortisol levels. That said, avoid overdoing it and aim for around 150–200 minutes of low- to moderate- intensity exercise each week.

3. Learn to recognize stressful thinking

Paying attention to stressful thoughts may help you reduce them.

Training yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension helps you recognize stress when it begins (23).

By focusing on awareness of your mental and physical state, you can become an objective observer of your stressful thoughts, instead of a victim of them (24).

Other studies have also shown lowered cortisol levels after regularly practicing mindfulness (26, 27, 28).

Therefore, try adding mindfulness-based practice to your daily routine for better stress management and reduced cortisol levels.

Summary
Practicing mindfulness can help you identify stressful thoughts and better manage them. Mindfulness-based practices such as meditation may help you reduce stress and lead to lower cortisol levels.

4. Breathe

Studies have shown decreases in cortisol after participants incorporated deep breathing into their routines (30, 31, 32).

This type of practice is popular in mindfulness-based practices such as meditation, yoga, tai chi, and qigong, where there is a strong emphasis on breathing and mind-body connection (33, 34, 35).

Multiple studies confirm that these practices can help to lower cortisol and manage stress (36, 37, 38, 39).

Summary
Deep breathing stimulates the parasympathetic nervous system, which is responsible for relaxation and lower cortisol levels. Meditation, yoga, tai chi, and qigong are great ways to practice deep breathing.

5. Have fun and laugh

Another way to keep cortisol down is have fun and laugh.

Interestingly, both authentic and forced laughter can lead to lower levels of stress (44).

Another study involving 1,399 people showed lower cortisol levels in those who regularly engaged in hobbies they genuinely enjoyed (49).

Finally, studies have also shown relaxing music can decrease cortisol (50, 51)

Summary
Tending to your own happiness can help keep cortisol down. If you’re feeling stressed, try listening to music or making yourself laugh.

6. Maintain healthy relationships

Friends and family are a source of great happiness in life, as well as great stress. These dynamics are played out in cortisol levels.

Studies of cortisol in hair show that children with a stable and warm family life have lower levels than children from homes with high levels of conflict (52).

Within couples, conflict results in a short-term elevation in cortisol, followed by return to normal levels (53).

Support from loved ones can also help reduce cortisol in the face of stress.

Summary
Relationships with friends and family can lead to happiness and to stress. Spend time with those you love and learn to forgive and manage conflict for better emotional and physical health.

7. Take care of a pet

Relationships with animal companions can also reduce cortisol.

In one study, interaction with a therapy dog reduced distress and cortisol during a minor medical procedure in children (55).

Another study involving 48 adults showed that contact with a dog was better than support from a friend during a socially stressful situation (56).

A third study tested the cortisol-reducing effect of canine companionship in pet owners compared with those who were not pet owners (57).

Summary
Several studies show that interacting with an animal companion reduces stress and lowers cortisol levels. Even if you do not own a pet, interacting with another person’s pet can reap similar benefits.

8. Be your best self

Feelings of shame, guilt, or inadequacy can lead to negative thinking and elevated cortisol (62).

Developing a habit of forgiving others is also critical in relationships.

Summary
Resolving guilt improves life satisfaction and cortisol levels. This may involve changing habits, forgiving others, or learning to forgive yourself.

9. Tend to your spirituality

If you consider yourself spiritual, developing your faith can also help improve cortisol levels.

Studies show that adults who expressed spiritual faith experienced lower cortisol levels in the face of life stressors such as illness (65, 66).

Prayer is also associated with reduced stress, anxiety, and depression (67, 68, 69).

If you do not consider yourself spiritual, these benefits may also be available through meditation, developing a social support group, and performing acts of kindness (70).

Summary
For those with spiritual inclinations, developing faith and participating in prayer can help manage cortisol. Whether you’re spiritual or not, performing acts of kindness can also improve your cortisol levels.

10. Eat a nutritious diet

Nutrition can influence cortisol for better or for worse.

While all foods can be enjoyed in moderation, being mindful of the foods you eat may alleviate symptoms of stress and help you better manage your cortisol levels.

Other foods that are helpful for managing cortisol include (77, 78, 79, 80, 81, 82):

Dark chocolate. Dark chocolate contains a high amount of flavonoids, which have been shown to buffer stress reactivity in the adrenal glands, resulting in lower cortisol release.
Whole grains. Unlike refined grains, whole grains are rich in plant-based polyphenols and fiber, which may support stress levels and gut health.
Legumes and lentils. They’re high in fiber, which supports a healthy gut while also managing blood sugar levels.
Whole fruits and vegetables. Whole fruits and vegetables contain an abundance of antioxidants and polyphenolic compounds that fight cell-damaging free radicals.
Green tea. Green tea contains a calming compound known as L-theanine, which has been linked to reduced stress and increased mental alertness.
Probiotics and prebiotics. Probiotics are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. Both probiotics and prebiotics are linked to better gut and mental health.
Healthy fats. A diet high in unsaturated fat and low in saturated fat is associated with better overall health and mental well-being. In particular, omega-3 fatty acids are best linked with brain health and reduced stress. Good sources include fatty fish, nuts, and seeds.
Water. Dehydration has been linked to a temporary increase in cortisol levels, making it even more important to drink water throughout the day.

Summary
For better gut and mental health, opt for a nutrient-dense diet full of whole fruits and vegetables, whole grains, healthy fats, and foods high in prebiotics and probiotics.

11. Take certain supplements

In addition to a nutrient-dense diet, certain supplements may also support lower cortisol levels.

Fish oil

Fish oil is one of the best sources of omega-3 fatty acids, which are thought to reduce cortisol.

Another longitudinal cohort study involving 2,724 participants showed those with high omega-3 levels in the blood were associated with lower levels of inflammation and cortisol (84).

Though you can get omega-3s in your diet from fish, you can also opt for a fish oil supplement. Speak with a healthcare professional first to make sure it’s right for you.

Ashwagandha

Ashwagandha is an adaptogen herb widely used in traditional medicine to treat anxiety and help people adapt to stress (85).

If you’re interested in trying ashwagandha, be sure it’s from a reputable company and speak with a healthcare professional first.

Summary
Fish oil and ashwagandha extract may help reduce anxiety and cortisol levels in the body, though more research is still needed.

The bottom line

Cortisol is a hormone that is released during times of stress. While important for reacting to physiological and psychological stressors, chronically high cortisol can lead to poor health.

Along with speaking with a healthcare professional, adopting healthier lifestyle habits can help naturally reduce your cortisol levels.

If you’re looking for a natural way to reduce your cortisol levels and overall stress, be sure to try the simple lifestyle tips above.

How to lower cortisol levels to live longer and better

February 11LikbezHealth

The stress hormone can make you fat, lethargic and sad.

Iya Zorina

Author of Lifehacker, athlete, CCM

You can listen to the article. If it's more convenient for you, turn on the podcast.

What is cortisol

Cortisol ^{L. Thau, J. Gandhi, S. Sharma. Physiology, Cortisol / StatPearls is the main human glucocorticoid hormone, which is produced in the adrenal cortex and regulates the body's response to stress.}

At rest, men produce ^{L. I. McKay, J. A. Cidlowski. Pharmacokinetics of Corticosteroids / Holland‑Frei Cancer Medicine. 6th edition 15-20 mg of this hormone per day, and 10% less in women. Cortisol levels increase closer to 6-8 am, located ^{N. L. Sin, A. D. Ong, R. S. Stawski. Daily positive events and diurnal cortisol rhythms: Examination of between-person differences and within-person variation / Psychoneuroendocrinology peaks 30 to 60 minutes after waking, and then gradually decreases and reaches its lowest values by midnight.}}

In response to danger, real or imagined, the hypothalamus and pituitary gland instruct the adrenal glands to produce cortisol and its plasma levels rise ^{L. I. McKay, J. A. Cidlowski. Pharmacokinetics of Corticosteroids / Holland‑Frei Cancer Medicine. 6th edition several times.}

The hormone is released into the bloodstream to prepare the body for bad times: provide ^{L. Thau, J. Gandhi, S. Sharma. Physiology, Cortisol / StatPearls energy in the form of glucose, which may be needed to fight or flight, and reduce ^{R. H. Oakley, J. A. Cidlowski. The Biology of the Glucocorticoid Receptor: New Signaling Mechanisms in Health and Disease / The Journal of Allergy and Clinical Immunology}}

In addition, cortisol inhibits ^{Chronic stress puts your health at risk / Mayo Clinic digestive and reproductive systems, slows growth. In other words, "turns off" everything that is not needed in a dangerous situation.}

When the threat is gone, cortisol returns ^{L. I. McKay, J. A. Cidlowski. Pharmacokinetics of Corticosteroids / Holland‑Frei Cancer Medicine. 6th edition to normal levels in 1-2 hours. But if stressors do not disappear, the main glucocorticoid may remain elevated for a long time. And this is very bad.}

How high cortisol levels can harm the body

Heavy emotional stress at work, constant quarrels in the family, any long-term stress can raise cortisol levels for a long time and cause:

Decrease in cognitive abilities . Chronically elevated cortisol worsens ^{S. Ouanes, J. Popp. High Cortisol and the Risk of Dementia and Alzheimer's Disease: A Review of the Literature / Frontiers in Aging Neuroscience memory of personal information (episodic), places and directions (spatial), ability to concentrate and correct behavior based on purpose, processing speed and social knowledge. Man becomes ^{P. Morgado, J. J. Cerqueira. Editorial: The Impact of Stress on Cognition and Motivation / Frontiers Behavioral Neuroscience is less flexible and follows patterns, misses context and makes bad decisions.}}
Weight gain and metabolic syndrome development . Cortisol promotes ^{E. S. Valk, M. Savas, E. F. C. van Rossum. Stress and Obesity: Are There More Susceptible Individuals? / Current Obesity Reports volume accumulation of belly fat (abdominal obesity), increases cravings for sugary and fatty foods and can lead to ^{I. Jeong. The Role of Cortisol in the Pathogenesis of the Metabolic Syndrome / Diabetes and metabolism journal to metabolic syndrome, a condition in which insulin sensitivity decreases, blood pressure rises, and the risk of type II diabetes and heart disease increases.}}
Mental disorders . High cortisol levels observed ^{1. K. A. Dienes, N. A. Hazel. Cortisol Secretion in Depressed and At-Risk Adults / Psychoneuroendocrinology
2. A. G. Bertollo, R. E. Grolli, M. E. Plissari. Stress and serum cortisol levels in major depressive disorder: a cross‑sectional study / AIMS Neuroscience in patients with depression and those at risk for this disorder. Also, too strong a response to stress can lead to ^{Chronic stress puts your health at risk / Mayo Clinic to the development of an anxiety disorder.}}
Immune suppression . While acute stress may reduce inflammation, prolonged stress suppresses ^{A. Vitlic, J. M. Lord. Stress, aging and their influence on functional, cellular and molecular aspects of the immune system / Age (Dordr) makes the body vulnerable to various diseases.}
Premature aging . The researchers found ^{A. J. Tomiyama, A. O'Donovan, J. Lin. Does cellular aging relate to patterns of allostasis? An examination of basal and stress reactive HPA axis activity and telomere length / Physiology and behavior that high levels of cortisol due to prolonged stress is associated with shortened telomeres - the end sections of chromosomes that protect DNA from damage. Reducing telomeres due to nervous tension in the long term can lead to premature cellular aging and the development of various diseases.}

Thus, high levels of cortisol can seriously harm the body, and therefore stress must be dealt with. Fortunately, almost anyone can do this.

How to lower cortisol yourself

There are several scientifically proven methods to reduce the amount of stress hormone. Try them all.

Get enough sleep

Lack and poor quality of sleep increase ^{C. Hirotsu, S. Tufik, M. L. Andersen. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions / Sleep Science cortisol concentration, so it is very important to get enough rest for 7-8 hours per night.}

Get good sleep with ^{Sleep tips: 6 steps to better sleep / Mayo Clinic proven methods:}

Go to bed and get up at the same time.
Don't eat before bed, but don't go to bed hungry either.
Avoid alcohol, especially in the evening.
Keep your bedroom quiet, dark and cool.
If you can't fall asleep for 20 minutes, do something quiet, like read. Lie down again only when you feel sleepy.

Also keep in mind that high cortisol levels due to psychological stress often result in sleep loss. In order not to get stuck in a vicious cycle of sleepless nights and overactive glucocorticoids, you can use proven techniques to deal with stress.

Breathing exercises

Research has shown that deep breathing techniques help switch ^{1. G. K. Pal, S. V. Madanmohan. Effect of short‑term practice of breathing exercises on autonomic functions in normal human volunteers / The Indian journal of medical research
2. A. Zaccaro, A. Piarulli, M. Laurino. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing / Frontiers in human neuroscience the autonomic nervous system to the parasympathetic division - the one that dominates in a calm state.}

In one experiment, 90 minutes of such exercise once a week significantly reduced ^{V. Perciavalle, M. Blandini, P. Fecarotta. The role of deep breathing on stress / Neurological sciences cortisol levels and heart rate of the subjects also had a good effect on mood.}

First, try the simplest breathing technique - "Square". Inhale for four counts (seconds or heart beats). Then hold the air in the lungs for the same time. Now, for four counts, take an exhalation and another breath-hold. As you get used to it, you can increase the number of accounts in the square - for example, up to six or eight.

Meditate

There are a lot of meditative techniques, but in fact they are all aimed at developing awareness - the ability to concentrate on the present moment, and not drift away with thoughts into the past or future.

Researchers identified ^{T. L. Jacobs, P. R. Shaver, E. S. Epel. Self‑reported mindfulness and cortisol during a Shamatha meditation retreat / Health Psychology that mindfulness is directly related to evening cortisol levels. The more people were in the present moment, the less stress they experienced. Scientists have suggested ^{Mindfulness from meditation associated with lower stress hormone / Science Daily that this is due to the lack of worries about the past and the future.}}

In another experiment involving medical students, just four days of mindfulness meditation significantly reduced ^{W. Turakitwanakan, C. Mekseepralard, P. Busarakumtragul. Effects of mindfulness meditation on serum cortisol of medical students / Journal of the Medical Association of Thailand cortisol production.}

A meta-analysis of 10 studies showed ^{A. Koncz, Z. Demetrovics, Z. K. Takacs. Meditation interventions efficiently reduce cortisol levels of at-risk samples: a meta-analysis / Health Psychology Review that meditation significantly reduces stress hormone levels in people facing challenges such as physical or mental ailments and difficult life circumstances.}

In general, start meditating for 5-10 minutes a day. Just focus on your breath, body sensations, or some external objects, such as the sounds of the ocean, trying to stay in the present moment as much as possible and not drift into thoughts.

Get creative

Participants in one experiment were given ^{G. Kaimal, K. Ray, J. Muniz. Girija Kaimal, Kendra Ray, and Juan Muniz / Art Therapy collage materials, modeling glue and markers and asked me to do anything they wanted. After 45 minutes, the papers were collected, and the subjects' cortisol levels were checked. It turned out that the stress hormone decreased significantly, and its decline did not depend on whether people had creative experience.}

Draw, make collages, color. It doesn't matter what you create. The main thing is to immerse yourself in the process and enjoy it.

Try expressive writing

It's about putting everything that has accumulated onto paper without worrying about grammar: thoughts about problems and traumatic events of the past, assessing one's emotions, reasoning about causes and consequences. The procedure has a strictly defined duration, for example 15 minutes, during which you can not stop, even if it seems that there is nothing more to write.

Researchers reviewed ^{J. M. Smyth, J. R. Hockemeyer, H. Tulloch. Expressive writing and post-traumatic stress disorder: effects on trauma symptoms, mood states, and cortisol reactivity / British journal of health psychology, whether this technique will help people with post-traumatic stress disorder. After the expressive writing session, the symptoms of PTSD did not go anywhere, but thoughts about negative events spoiled people's mood much less, and cortisol levels decreased.}

If unpleasant memories make you nervous, try this method. Just be sure to include in the story your experiences at that moment and now, analyze what happened, its causes and impact on your personality and life. It is this, and not a dry retelling of events, that will help get rid of stress.

9 Ways to Reduce Cortisol and Prevent Stress

Stress is the body's response to a potential threat that can be linked to physical and psychological factors.

Learn about the role of cortisol in stress and how to lower cortisol.

Cortisol is one of the hormones produced by the adrenal cortex. It is involved in many metabolic processes, for example, it helps regulate blood pressure and blood sugar levels. In addition, it plays a role in the process of waking up after sleep. When you wake up, the hormone levels rise, reaching a peak after 30 minutes and then gradually decreasing throughout the day.

Cortisol is also called the "stress hormone". When your body feels threatened, either physically or psychologically, the brain sends a signal to the adrenal glands, and in response, they release cortisol. Thanks to this hormone, concentration improves, blood circulation and glucose synthesis increase - this helps the body release additional energy in order to more effectively overcome stress.

Despite the benefits of cortisol, frequent or prolonged increases in its levels can harm the body. For example, chronic stress causes cortisol dysfunction, which leads to inflammation, depression, and accelerated cellular aging. It is also associated with the development of osteoporosis, muscular dystrophy and a decrease in antitumor immunity.

Chronic stress results from repeated exposure to situations that release stress hormones, including cortisol.

We've compiled nine scientifically proven ways to naturally lower cortisol and manage stress. So your body will be less likely to experience a state of mobilization to eliminate a potential threat.

This article is for educational and informational purposes only and should not be used to diagnose or treat or replace professional advice.

1. Identify factors that trigger stress

Threats to life or change of environment are irritants that provoke anxiety and can become a trigger or factor of stress. These irritants include physical pain, relationship or work problems, and financial difficulties. It is, of course, impossible to predict when you will hit your foot on a chair. But some types of triggers can be learned to recognize.

One of the first steps to relieve stress is to understand what causes it. I do not want to remember and think about unpleasant situations once again. But a stress diary can help you recognize stimuli so you can learn to respond less to them. It is not necessary to remember all the details of an unpleasant event - it is enough to write down the fact and try to analyze why what happened caused you a negative reaction.

A stress diary can help you find practical ways to deal with such situations. For example, avoid quarrels, learn to build personal boundaries in relationships and at work, and say “no” at the right time. Moreover, you will be able to identify the hidden causes of stress as hanging out on social networks.

2. Learn to recognize stressful thoughts

Thinking about negative and traumatic events is a trigger for cortisol synthesis. British scientists conducted a study in which participants recorded their most negative memories for 20 minutes over three days. The results showed that it caused the participants to have high levels of cortisol. Scientists attribute this to long-term effects on the entire body.

The scientific community also emphasizes the role of anxiety and negative thought cycles in stress levels. It has been proven that negative thinking not only increases cortisol levels, but also has a bad effect on the production of oxytocin, a hormone that calms the nervous system.

Mental practice or mindfulness is one of the ways to combat negative thinking and helps to reduce cortisol levels. Hungarian scientists conducted a meta-analysis of ten studies on the relationship between meditation and stress hormone levels. The results showed that meditation has a positive effect on people living in stressful conditions, but especially on patients with depression and post-traumatic stress disorder.

3. Pay attention to the quality of your sleep

A person who has had a good night's sleep can cope more easily with stress and unpleasant situations. The quality and duration of sleep depends largely on your circadian rhythms and habits. What time you go to bed and wake up also plays a role. Studies show that people who work night shifts and sleep during the day are more likely to have elevated cortisol levels.

Shift work before age 40 is associated with higher body mass index (BMI) and higher cortisol levels.

Cortisol can be elevated due to lack of sleep or insomnia, especially in the evening after sleep deprivation. The hypothalamic-pituitary-adrenal system is responsible for the production of cortisol. When a threat to the body appears, a part of the brain, the hypothalamus, synthesizes special substances that are sent to the pituitary gland. It in turn sends a signal to the adrenal glands. In response, the adrenal cortex produces cortisol, some of which again enters the brain, affecting thought processes. This brain-kidney relationship is called the hypothalamic-pituitary-adrenal axis.

The hypothalamic-pituitary-adrenal axis is also responsible for regulating sleep cycles. Stress, illness, or poor nutrition can activate the axis. This can make your sleep worse and increase your cortisol levels later on.

Sleep hygiene is one of the decisive factors in its quality. Try to create conditions in which the amount of noise and light will be minimal. Blackout curtains, an eye mask, and earplugs will help with this. We wrote about this in detail in this article.

Sleep tips to reduce cortisol:

Try to go to bed and wake up at the same time
Wash your bed linen and sleepwear regularly - a fresh scent helps your body relax
Avoid using blue light devices (TV, phone, tablet) for 2 -3 hours before bedtime
Avoid caffeinated drinks in the afternoon
Avoid excessive strength and cardio activities two hours before bedtime.

4. Exercise regularly

Exercise can either increase or decrease cortisol levels, depending on the duration and intensity of exercise. Despite the benefits of playing sports, it is still a burden and stress for the body. Therefore, as a result of intense exercise, cortisol usually rises briefly, but then drops at night.

At the same time, moderate-intensity exercise does not lead to an increase in the level of the stress hormone. Like intense exercise, moderate exercise has been linked to lower nighttime cortisol levels.

Cortisol levels can be controlled through regular exercise. And in addition to reducing the stress hormone, sports have a good effect on the microbiota. But it is better to avoid strenuous evening workouts that will keep you awake. Physical activity isn't just good for the body—many doctors recommend it to improve mental health as well.

5. Find something to do

Learning to relax is really good, especially if you want to manage stress. A new hobby is one way that also helps you learn a new skill. It doesn't matter what you do, the main thing is that you enjoy it.

Photo by Steve Johnson / Unsplash

American scientists conducted a study of 50 former combatants who had depression, post-traumatic stress disorder or substance abuse. For a month they were engaged in gardening and occupational therapy. The results showed a reduction in stress and a decrease in cortisol.

Think about what you would like to do, perhaps painting, music, or gardening.

6. Laugh more often

Laughter is good not only for the soul, but also for the body. This is a natural way to overcome stress and lower cortisol levels. A study published in 2008 showed that even the anticipation of laughter leads to a decrease in blood levels of cortisol, as well as two other stress hormones - adrenaline and norepinephrine.

Laughter reduces not only the level of stress hormones, but also blood pressure.

If you are having a fun and interesting time, it is unlikely that you will experience a lot of stress at the same time. That is why it is so important to plan your pastime and visit interesting places and events.

7. Connect with animals

It has been scientifically proven that contact with animals is associated with lower cortisol levels. Scientists have studied how interaction with animals affects stress, and found that prolonged contact with dogs, even strangers, as well as owning a pet, has a positive effect on cortisol levels. In addition, the interaction between a human and a dog increases the level of oxytocin in both.

Photo by Vitalie Sitnic / Unsplash

Pets are associated not only with reduced stress levels, but also with other health benefits. It is easier for owners of cats, dogs, parrots and other pets to focus attention. Animals also have a positive effect on blood pressure and help avoid feelings of loneliness.

8.

Add foods that reduce cortisol levels to your diet

Nutrition affects not only the metabolic processes in the body, but also the level of cortisol. Some foods, such as sugar, can increase the amount of the stress hormone.

Neurotransmitter chemicals are responsible for signaling the nervous system and controlling mood. And hormones and food are responsible for their production.

How to reduce cortisol through nutrition

Foods rich in polyphenols help reduce stress hormone levels. For example, the long-term health benefits of drinking green tea have been scientifically proven - drinking just half a glass a day reduces the risk of depression and dementia.

Eating the following foods will help control cortisol levels:

Food	Drinks
Bananas	Black tea
Dark chocolate	Green tea
Vegetable fibers	Probiotics (yogurt)
Probiotics (sauerkraut)	Water

Keep in mind that stress eating provides only temporary relief and can lead to eating disorders, weight gain and blood sugar problems. During times of stress, try to choose products containing vegetable fibers - fiber provides a feeling of satiety for a long time and regulates blood sugar levels.

Regular sugar intake is associated with long-term high cortisol levels and is associated with a higher risk of heart disease in overweight men.

Probiotics

The gut microbiota contains trillions of bacteria that are good for your health. They strengthen the intestinal mucosa, fight inflammation, regulate the immune system, and even mental health. That is why it is important to take care of the composition of intestinal bacteria.

Among the inhabitants of the intestinal microbiota are probiotic bacteria that reduce cortisol levels and, consequently, stress. Among them are bacteria Lacticaseibacillus rhamnosus and L. farciminis.

Probiotic foods help support beneficial gut bacteria. Fermented milk drinks like kefir and yogurt, as well as fermented foods like kimchi, contain certain strains of probiotic bacteria. They help reduce stress-induced cortisol levels. Studies show that one strain of Lactobacillus - L. Plantarum 299v reduces exam stress in patients with irritable bowel syndrome (IBS).

With the Atlas Microbiota Test, you can learn about the bacterial diversity of your gut, as well as assess the level of probiotic bacteria.

9. Spend time in nature

The noise of the big city, rush and traffic jams are part of the lives of many people, but not everyone realizes the extent of the negative impact of such an atmosphere on physical and mental health. Even a park or reserve within the city is a great opportunity to recover and relax.

Photo by Amos G / Unsplash

Forest therapy is a part of life for most Japanese people. They call it "shinrin-yoku", which translates to "forest bath". This is the practice of walking in the park or in the forest for 2-4 hours, which includes the contemplation of nature and deep breathing. As scientists have proven, such a pastime reduces the level of cortisol, normalizes the heartbeat and blood pressure.

Deep breathing reduces heart rate, improves mood and reduces stress.

There is no one-size-fits-all method of coping with stress, because every body and brain is unique. Good sleep, proper nutrition and regular exercise are the basis for a healthy body. Now you also know what other scientifically proven ways there are to prevent and reduce stress levels.

Take note:

Identify factors that trigger stress
Learn to recognize thoughts that cause stress
Pay attention to the quality of your sleep
Exercise regularly
Find something to do
Laugh often
Get a pet
Eat more cortisol-lowering foods
Spend time in nature

9017 despite the stress. It talks about how to deal with stress scientifically and worry less about its consequences.

Other blog articles on the effects of stress on health:

Kara E. Hannibal, Mark D. Bishop, Chronic Stress, Cortisol Dysfunction, and Pain: A Psychoneuroendocrine Rationale for Stress Management in Pain Rehabilitation, 2014

Harri Lindholm et al., Morning Cortisol Levels and Perceived Stress in Irregular Shift Workers Compared with Regular Daytime Workers, 2012

Center for studies of human health, Acute vs. chronic stress

Veronika Engert et al., Mind your thoughts: associations between self-generated thoughts and stress-induced and baseline levels of cortisol and alpha-amylase, 2014

Karen Weintraub, “Stress Hormone” Cortisol Linked to Early Toll on Thinking Ability, 2018

Susan Jennifer Thomas, Theresa Larkin, Cognitive Distortions in Relation to Plasma Cortisol and Oxytocin Levels in Major Depressive Disorder, 2020

Adam Koncz, Meditation interventions efficiently reduce cortisol levels of at-risk samples: a meta-analysis, 2019

Harvard Health School, Blue light has a dark side, 2012

Sean M. Smith, The role of hypothalamic-pituitary-adrenal axis in neuroendocrine responses to stress, 2006

Mark B Detweiler et al., Horticultural therapy: a pilot study on modulating cortisol levels and indices of substance craving, posttraumatic stress disorder, depression, and quality of life in veterans, 2015

Sophie Bostock, Andrew Steptoe, Influences of early shift work on the diurnal cortisol rhythm, mood and sleep: Within-subject variation in male airline pilots, 2013

American Physiological Society, Anticipating A Laugh Reduces Our Stress Hormones, Study Shows, 2008

John P Polheber, Robert L Matchock, The presence of a dog attenuates cortisol and heart rate in the Trier Social Stress Test compared to human friends, 2014

NIH, The Power of Pets, Health Benefits of Human-Animal Interactions, 2018

Ali Iranmanesh et al., Glucose ingestion selectively amplifies ACTH and cortisol secretory-burst mass and enhances their joint synchrony in healthy men, 2011

Saki Kakutani et al.
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