Persistent exposure to stressful situations can lead to high levels of cortisol in the body. Relaxation techniques, dietary changes, stopping smoking, and taking supplements are a few ways of managing or lowering cortisol levels naturally.
When a person is stressed, their adrenal glands release the hormone cortisol. In short bursts, this can help people adapt to stressful events or danger. Over long periods, though, high cortisol can be harmful.
For many, the most direct way of reducing cortisol is reducing stress. Lowering stress levels may mean the body makes less cortisol.
In other cases, high cortisol is the result of an underlying medical condition or a side effect of a medication. A doctor can advise on how to manage this.
This article considers some practical ways of lowering cortisol levels to help ensure that the body manages stress appropriately.
- controlling blood sugar levels
- regulating the body’s sleep-wake cycles
- managing how the body utilizes carbohydrates, fats, and proteins
- reducing inflammation
- controlling blood pressure
The body increases cortisol production as part of the “fight, flight, or freeze” response. This helps the body adapt to potential danger.
High cortisol puts the body in a state of
Sometimes, cortisol levels can become unusually high due to chronic stress or an underlying medical condition. Certain medications can also elevate this hormone.
What health conditions can high cortisol levels cause?
High levels of cortisol over a prolonged period can lead to:
- reduced sex drive
- irregular periods in females
- absence of menstruation in females
- mental health conditions, such as anxiety and depression
- weakened immune system
- Cushing’s syndrome, which can cause:
Typically, the brain and adrenal glands can regulate cortisol on their own. When stress has gone away, the body will stop making cortisol and the levels will return to normal.
However, people with chronic stress, certain medical conditions, or who take certain medications can have cortisol levels that are higher than usual. They may want to try some techniques for lowering cortisol, such as:
1. Lowering stress
Stress is a trigger for cortisol production, so lowering stress also lowers cortisol in many cases. People who want to lower their cortisol levels can try:
- Setting priorities: To reduce stress, a person can try to avoid stressors where possible. People can do this by thinking about things in their life that cause stress and whether they are avoidable or unavoidable. For avoidable stressors, consider whether they are priorities. Anything that is not a priority could be something to give up.
- Stress management: This involves learning to better cope with stress that is unavoidable. Some examples of this include mindfulness and self-help techniques.
- Mental health care: When stress is the result of a mental health condition, such as anxiety, then mental health treatment may help reduce it. People can speak with a therapist to learn how to identify anxious thoughts and gradually replace them with more balanced ones.
Learn more about stress-reduction strategies.
2. Trying relaxation techniques
People experiencing stress can also try relaxation techniques. These are practices that activate the “relaxation response” as opposed to the stress response. This allows the body to stop producing stress hormones.
Some examples to try include:
- breathing exercises
- guided meditation
- walking meditation
- yoga or tai chi
Learn more about 5 relaxation techniques to try.
3. Eating a balanced diet
A person trying to lower their cortisol levels should eat a balanced diet, paying particular attention to their sugar and caffeine intake.
- Dietary fibers: This can include vegetables, fruits, beans, nuts, lentils, seeds, and whole grains.
- Omega-3 fatty acids: A person can aim to eat more fish and seafood. Plant-based options can include flax seeds, chia seeds, algae, and sea vegetables.
- Aged, fermented, and cultured foods: A person can eat plain yogurt, kefir, kombucha, miso, tempeh, and apple-cider vinegar.
A 2019 study found that increasing dietary carbohydrate intake may lead to lower cortisol levels.
Learn more about how to eat a balanced diet.
4. Avoiding caffeine
People trying to lower their cortisol levels should avoid consuming food and beverages containing caffeine in the evening. Caffeine can interfere with a good night’s sleep.
5. Getting enough sleep
A bad night’s sleep or more prolonged sleep deprivation can affect levels of cortisol in the bloodstream. Getting adequate sleep and having a regular sleep-wake schedule may help reduce cortisol levels.
6. Maintaining a good bedtime routine
A good bedtime routine can be a useful tool for getting longer and higher-quality sleep. This may involve a combination of relaxing activities that help a person unwind, such as:
- bathing or showering
- reading a book or audiobook
People should get into the habit of turning off all screens and relaxing before heading to bed. For example, it may help to turn off phones and any other potential distractions.
7. Taking up a hobby
Hobbies can be both relaxing and rewarding, taking a person’s mind off stressors and giving them something to focus on.
For example, an
Other stress-relieving hobbies can include:
- drawing or painting
- creative writing
- playing a musical instrument
8. Laughing and having fun
It is hard to feel stressed when having a good time, so finding time to have fun may also lower a person’s cortisol levels.
Being physically active is beneficial to health and can improve a person’s mood. However, intense exercise can trigger an increase in cortisol levels, as this is the body’s way of coping with the additional stress that the exercise places upon it.
As a result, low- or moderate-impact exercise may be a good option for people with high cortisol levels. The best type and amount of exercise depends on a person’s unique circumstances, so it is advisable to ask a doctor about this.
10. Building good relationships
Stable, loving relationships with partners, friends, and family can be vital when it comes to leading a happy and fulfilled life, and they can help a person get through stressful periods.
If relationships are unhappy and unhealthy, they can cause a great deal of stress. If conflicts happen regularly, it may boost the well-being of everyone involved to try to resolve the cause.
11. Getting a pet
Some studies indicate that having a pet can lower cortisol levels.
The children then performed school-like tests in another room and provided saliva samples.
The results showed that having a dog present significantly buffered children’s rise in perceived stress compared to those who were alone or with a parent.
12. Stopping smoking
There is some evidence that smoking may impact cortisol levels, as well as sleep quality.
A 2019 study found that participants who smoked had higher cortisol levels than participants who did not. They also had lower sleep continuity, meaning they woke up more often.
13. Taking supplements
Many lifestyle changes can reduce cortisol levels. However, if they are not possible or not working to reduce the levels, the next step may be speaking with a doctor about supplements.
A small 2019 study found that taking Omega-3 fatty acids reduced cortisol levels in nurses experiencing burnout. The participants took the Omega-3 for 8 weeks and reported improvements in emotional exhaustion.
However, it is important to note that scientists are still learning about how ashwagandha works. It appears to also impact serotonin and GABA levels in a similar way to antidepressants. There is also a possibility that it may cause withdrawal if a person stops using it.
So far, scientists also know ashwagandha is
- an autoimmune condition
- a thyroid disorder
- hormone-sensitive prostate cancer
It can also interact with medications that affect blood glucose, blood pressure, and the thyroid and is unsuitable during pregnancy or nursing.
A person should always speak with a doctor before trying a new supplement, especially if they already take medication.
Having too much cortisol in the blood can be damaging to health, particularly if cortisol levels remain high over an extended period. In many cases, the most direct way to lower it is to reduce things that trigger its production. For many people, this means reducing stress.
By making simple lifestyle changes to relax the nervous system and reduce exposure to stress, people may notice an improvement in their well-being.
In cases where high cortisol has links with an underlying condition or medication or does not respond to lifestyle changes, people should speak with a doctor.