Like almost all our hormones, cortisol, known as the “stress hormone,” rises and falls naturally depending on a number of factors.
But if you're living in a constant state of stress, cortisol production can get stuck on overdrive, which can be damaging to your health. That's why we asked experts to share their best tips for how to lower cortisol, according to US magazine, Prevention.
Cortisol is an important hormone produced by the adrenal glands, explained Dr. Deena Adimoolam, an endocrinologist at Summit Health in Clifton, NJ.
“It’s important to understand that it is normal for cortisol values, just like all our hormones, to fluctuate depending on the time of day, our activities, stress levels, sleep patterns, and beyond,” she said.
That said, when cortisol levels are too high you can experience a number of unwanted mental and physical symptoms, including weight gain, muscle weakness, and high blood pressure.
Chronically high levels of cortisol can also contribute to poor mood regulation, interfere with learning and memory, and even impair immune and metabolic function, according to Dr. Monisha Bhanote, integrative lifestyle physician and author of "The Anatomy of Wellbeing".
Doctors advise that if a person is concerned that his cortisol levels are high, it’s always best to speak with a physician. But in the meantime, experts suggest trying out some of some strategies to lower cortisol levels naturally:
Prioritize sleep
Both Bhanote and Adimoolam agreed that finessing your sleep schedule is key to regulating cortisol levels. Aim for seven to nine hours of quality sleep each night to keep cortisol in check.
A balanced diet
Consuming a balanced diet can also help regulate cortisol, according to Bhanote. Be sure to craft a diet with “adequate vitamins and minerals, particularly magnesium and omega-3 fatty acids,” she said.
Pinpoint stressors
Stress is one of the most common causes of high cortisol levels (though it's not the only one), which is why Adimoolam suggested figuring out what aspects of your life are stressful. By identifying your stressors, you can then find ways to manage them and hopefully lower your cortisol.
Practice mindfulness or meditation
Mindfulness is a great relaxation technique that has been shown to reduce cortisol levels, our experts said. Bhanote suggested trying progressive muscle relaxation. It may also help you fall asleep.
Deep breathing exercises
Adimoolam also suggested deep breathing exercises as another powerful technique for reducing cortisol and lowering stress. Breath work has even been shown to lower blood pressure and hypertension.
Get outside
Bhanote recommended spending time outdoors to lower cortisol and reduce stress.
Socialize more
“Human connections and social support play a crucial role in managing stress and cortisol,” Bhanote explained. “Engaging in positive social interactions, seeking support when needed, and fostering strong relationships can be beneficial.”
Set aside time for you
A self-care routine is something everyone can do to keep cortisol levels in check, according to Adimoolam. Self-care can look different for everyone, but at its core, it “involves taking time to do things that will help you improve both your mental and physical health,” Haley Perlus, PhD in sports and performance psychologist, previously told Prevention.
Curb caffeine intake
“Overconsumption of caffeine can elevate cortisol levels,” Bhanote explained. “It’s advisable to consume it in moderation.”
Research shows that caffeine stimulates the central nervous system, leading to an increase in cortisol levels.
Use herbs, supplements with caution
“Certain adaptogenic herbs like ashwagandha and Rhodiola rosea have been traditionally used to combat stress,” Bhanote explained.
