Let’s face it - these days, it feels like stress is everywhere. From political chaos to the never-ending uncertainty of the market, the health crises we’ve faced, and natural disasters - it's no surprise we’re all running on high cortisol.
Add to that the ripple effects of COVID on our health, and it’s clear: we’re all stressed. But here's the good news - we don’t have to stay this way. Let’s talk about how to lower cortisol naturally and get some relief.
Why Are We So Stressed?
Between the constant flow of bad news, health uncertainties, and constant demands on our time, it's no wonder cortisol, our stress hormone, is constantly running high. It’s your body’s natural response to stress, but when it stays high too long, it wreaks havoc on your health.
The first step? Recognize that stress is normal right now. But the second step is learning how to lower it, for your health and sanity.
What Is Cortisol and Why Is It Important?
Cortisol is your stress hormone produced by your adrenal glands on top of your kidneys, and helps regulate your metabolism, immune system, and even your sleep-wake cycle. Cortisol affects several aspects of your body and mainly helps regulate your body's response to stress. It helps keep your body alert and ready for anything that comes your way. But when your cortisol levels stay high for too long, it can have a negative effect on your body and becomes exhausting.
Signs and Symptoms of High Cortisol Levels
Do you feel like your cortisol is out of control? Here are some telltale signs:
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Having Trouble Sleeping: When trying to sleep, your mind is racing but your body is begging for rest
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Weight Gain: High cortisol stores fat, especially around your stomach
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Mood Swings: Feeling high then low can be a sign of high cortisol
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Increased Fatigue: You’re tired but also stressed and feeling wired
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Cravings for Sugary or Salty Snacks: High cortisol can make you crave sugary and salty foods
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Changes in Your Appearance: Some other signs of high cortisol can appear on your body such as a fatty bump between your shoulders, a more rounded face, and pink or purple stretch marks appearing on your skin
Luckily, having high cortisol can be tamed in a natural way.
How to Lower Cortisol Levels Naturally
Unplug and Breathe
Take a break from the constant digital noise. Turn off notifications, avoid checking emails every five minutes, and just give yourself space to breathe.
Get Moving, but Balance It
Exercise is key, but moderation is important. Too much high-intensity exercise can actually spike cortisol. Focus on low-impact activities like yoga or walking, ideally outdoors, as nature is a proven stress-buster.
Sleep Is Everything
Rest is your cortisol reset button. Wind down with a calming routine—ditch the screens, read, or meditate. Stick to a consistent sleep schedule and keep your room cool and dark to create the perfect sanctuary for sleep.
Practice Mindfulness
Even five minutes of deep breathing or meditation can help lower stress. Journaling and practicing gratitude can also shift your focus from stress to what’s going right.
Foods That Help Reduce Cortisol
What you eat can also help balance cortisol. Load up on these foods to help reduce your cortisol levels:
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Omega-3-rich foods like salmon and walnuts
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Vitamin C from citrus fruits and bell peppers
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Herbal teas like chamomile or green tea
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Leafy greens for extra nutrients
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Bananas for potassium to regulate blood pressure
Remember, hydration is key: stress = dehydration, so drink plenty of water!
Lifestyle Changes to Support Healthy Cortisol Levels
Small lifestyle changes can make a big difference. Start by setting boundaries - no need to say “yes” to everything. Detox your environment by decluttering your space. Try taking adaptogens like ashwagandha or magnesium to help you sleep and balance your stress hormones naturally.
We are all facing more stress than ever. It's okay to feel overwhelmed, but remember: there are simple, natural ways to lower cortisol and reclaim balance. Whether it’s through unplugging, eating better, or getting more sleep, you can take control and feel better.
Stress may be unavoidable in today’s world, but it doesn’t have to control us. Let’s manage it together, starting with small steps that make a big difference.
FAQs About Lowering Cortisol
How long does it take to lower cortisol naturally?
It varies, but with consistent lifestyle changes, you can start seeing improvements in a few weeks.
What causes cortisol levels to rise?
If you have high levels of ACTH in the adrenal glands, it will cause your cortisol levels to rise. This could be from an underlying health condition, medication, or another reason that you should consult your doctor about.
Can supplements help lower cortisol?
Yes! Adaptogens like ashwagandha and magnesium supplements are great options, but always consult a healthcare professional first.
Can I measure my cortisol levels?
Absolutely. You can get a blood, saliva, or urine test to check cortisol levels, just chat with your doctor.
Cited Sources:
Healthline: What are the symptoms and causes of high cortisol levels?
PubMed: Acute effect of HIIT on testosterone and cortisol levels in healthy individuals
Cleveland Clinic: Tips to Reduce Cortisol Levels and Dial Down Stress
