How to lower cortisol levels and reduce stress hormones naturally
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what stress is and the possible negative effects it can have on the body and mind. Plus, 7 ways you can lower cortisol and reduce stress naturally.
Stress can be a natural, and even healthy, part of our modern lives. We all feel the crunch ahead of a deadline, the nerves before a social gathering, or the pressure of an upcoming change from time to time. But, when that tension goes from a periodic thing to an all the time thing, there can be real consequences.
In addition to the obvious mental strain, chronic stress can impact your body's hormonal balance — particularly cortisol levels. Cortisol, often labeled as the stress hormone, plays an important role in our health and wellbeing, and too much of it may cause problems. In fact, maintaining normal cortisol levels can be a helpful tool for managing stress effectively. Luckily, finding this balance can be a simple, and natural, process.
What is stress?
Stress is the body's natural response to challenges or threats. When you face a situation that feels overwhelming or dangerous, your body reacts by releasing hormones like adrenaline and cortisol. These hormones prepare your body to either fight the threat or run away from it. This reaction is known as the "fight or flight" response.
Acute stress vs. chronic stress
Stress can be short-term (acute) or long-term (chronic).
Acute stress is short-term stress that goes away quickly. It happens when you face a sudden challenge, like a test at school or a job interview. Your heart might beat faster, and you might feel more alert and focused. Once the situation is over, your stress usually goes away.
Chronic stress is long-term stress that lasts for weeks, months, or even years. It occurs when you’re dealing with an ongoing problem, such as a difficult job, ongoing financial issues, or a chronic illness. Over time, chronic stress can affect your health and wellbeing.
Common sources of stress
Work: Job pressure, deadlines, and conflicts with coworkers or bosses can cause stress. If you’re unhappy with your job or feel overwhelmed by your workload, it can lead to chronic stress in the workplace.
Relationships: Problems with family members, friends, or partners can be stressful. Misunderstandings, lack of communication, or conflicts can cause ongoing tension.
Financial issues: Worrying about earning enough money, paying bills, or managing debt can create a lot of stress. Financial problems can feel overwhelming and inescapable.
Health concerns: Dealing with illnesses, injuries, or ongoing health problems can be stressful. Worrying about your health or the wellbeing of a loved one can add to your stress levels.
7 ways to lower cortisol and reduce stress
Making small lifestyle changes can make a big difference in how you manage stress and lower cortisol. Try a few of these natural strategies to help keep your stress levels in check.
1. Prioritize quality sleep
Poor sleep has been linked to higher cortisol levels, so take time to focus on improving the quality of your sleep. Set yourself up for 7–9 hours of deep sleep each night by creating a relaxing bedtime routine. Try incorporating calming activities in your nightly winddown like reading a book, stretching, or taking a warm bath.
You can also improve the quality of your sleep by setting a consistent bedtime and wake-up time for yourself (yes, even on weekends), and making your bedroom a sleep-friendly environment. Keep your space dark, quiet, and cool with the help of blackout shades, noise machines, and fans. It’s also helpful to limit screen time at least an hour before bed to avoid disruptive blue light exposure.
💙 Listen to a mindfulness practice, relaxing music, or even a Sleep Story like The Country Hotel to prepare you for better sleep.
2. Practice mindfulness techniques
Incorporating mindfulness techniques into your daily routine can help to reduce stress and balance cortisol levels. There are so many ways to practice mindfulness, from a seated meditation or deep breathing session, to a more active mindful movement practice like yoga or tai chi.
These mindful practices involve paying attention to the present moment, and getting curious about what you can see, hear, or feel around you. This type of awareness can help you become aware of stress triggers and relax your body, which are very important for keeping those cortisol levels low.
Try allocating 10–15 minutes each day for a meditation or movement session. Even a few minutes to experiment with a deep breathing exercise like the 4–7–8 technique is a great place to start.
💙 Calm Your Heart with Deeper Breaths during this short mindfulness practice when you feel stressed out.
3. Enjoy a balanced diet
Nutrient-rich foods support overall hormone balance and can help manage cortisol levels. Saturated fats, which can be found in some meats, cheeses, and oils, are linked to higher cortisol levels, while foods rich in omega-3, like some fish, seeds, and nuts, may help to reduce cortisol levels.
Focus on maintaining a balanced diet, which includes a mix of whole foods and the occasional delicious treat. Include plenty of fruits and vegetables in your meals, and consider adding in lean protein sources like chicken, fish, or plant-based proteins like tofu or tempeh. While we all love a carb every now and then, try prioritizing complex carbohydrates like oats, brown rice, or lentils over processed carbohydrates for most of your meals. Healthy fats like avocados, olive oil, nuts and seeds can also help balance the body.
When it comes to caffeine, try limiting your intake to about two cups a day (or even less if you find that caffeinated beverages are making you feel anxious) as caffeine has been linked to increased cortisol levels.
💙 It’s not just about what you eat, but how you eat it. Check out our Mindful Eating series to explore the benefits of bringing mindfulness to mealtime.
4. Engage in physical activity
Regular movement may help lower adverse effects of stress, like high cortisol, but it’s important to choose the right intensity for you. Low-intensity exercise has been shown to lower cortisol levels, while more intense activities can cause them to spike. Choosing gentler 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. Experiment with different activities to find what you enjoy, and remember to warm up before and cool down after your movement sessions to keep your body feeling good and to help you avoid strains and injuries.
If your time is limited, you could incorporate physical activity into various parts of your daily routine where possible, like taking the stairs instead of the elevator or parking a bit further from your destination.
💙 Try out these guided movement sessions to Walk Away Stress with Dr. Eric López.
5. Stay hydrated
Drinking enough water is essential for overall health and can help in managing cortisol levels. The right amount for you will depend on how much water you lose throughout the day — and hydration doesn’t need to come from water alone. If you’re not big on plain water, you can hydrate with herbal tea or fruits and vegetables that contain high water content, like watermelon or cucumbers.
Some experts suggest that drinking water through a straw makes it easier to hydrate, so play around with using a glass straw or a special reusable water cup or bottle.
6. Make time for connection and laughter
Social interaction and having supportive people around you can lower stress and reduce cortisol levels. Having a positive interaction with a loved one can act as a sort of buffer for stressful moments, helping us stay more calm.
Prioritize spending time with friends and family in order to build and maintain these important connections. Try scheduling your social connection time, even if it’s just blocking out time to take a walk with a friend or catching up with a family member over the phone. You could also join a community group or volunteer project to engage in activities that make you feel happy, connected, and fulfilled.
Finding time for joy and laughter is also an important stress-relief practice. Laughter may suppress stress hormones like cortisol and can even lead to lower levels of stress. And it doesn’t have to be organic laughter. Laughing yoga, which promotes forced laughing sessions, may help reduce stress and lower cortisol levels.
If laughing yoga doesn’t sound like your thing, try watching a funny movie or TV show, checking out a local comedy show, or even reading a book you love somewhere soothing like your favorite park or coffee shop.
💙 Explore the importance of Real Connection in our relationships during the Daily Calm with Tamara Levitt.
7. Spend time in nature
Being outdoors, especially in green spaces, may have calming effect and can possibly help lower cortisol levels. Not everyone has a backyard or garden, but most towns and cities will have some kind of communal green space like parks, beaches, or walking trails.
If you have access, plan weekly walks in a nearby park or nature reserve to help reduce your stress. If you live in a city, find green spaces like community gardens or tree-lined streets for walks. It can also be fun to try outdoor activities like hiking, bird watching, or gardening.
If accessing nature is difficult, create a green space at home with plants and nature sounds.
💙 Bring the outdoors to you, no matter where you are, during Tamara Levitt’s Soundscape Meditation: Central Park.
Which hormones are associated with stress?
When you experience stress, your body releases specific hormones to help you respond to the situation. The primary stress hormones are cortisol, adrenaline, and norepinephrine. Each plays a key role in preparing your body for the fight or flight response.
Cortisol: Known as the "stress hormone," cortisol is a key player in our body’s response to stress. It can affect your mood, motivation, and fear. It reduces acute inflammation, regulate blood sugar levels, and curbs non-essential functions, like digestion, in a fight or flight situation.
Adrenaline (epinephrine): This hormone can increase your heart rate, elevate your blood pressure, and boost your energy supply. Adrenaline may help you react quickly and with more power when faced with a stressful situation.
Norepinephrine (noradrenaline): Similar to adrenaline, norepinephrine can increase alertness and arousal, and it also shifts blood flow to important areas of the body like the muscles, so you can react faster.
Negative effects of stress on the body and mind
Our bodies are only designed to handle stress in short bursts, not all of the time or for sustained periods. So when stress hormone levels don't get a chance to normalize, we can experience several physical and mental health issues.
Physical effects of chronic stress
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. And because good sleep is crucial for lowering cortisol and boosting energy levels, this can create a vicious cycle.
High blood pressure: Constant stress can cause your blood pressure to stay elevated. Over time, this can damage your arteries and increase the risk of heart disease and stroke.
Weakened immune system: Chronically elevated stress hormones may suppress your immune system, making it harder for your body to fight off infections and illnesses. You may find yourself getting sick more often when you're under constant stress.
Digestive issues: Stress can disrupt your digestive system, leading to problems like stomach aches, diarrhea, constipation, and irritable bowel syndrome (IBS). Chronic stress can also increase the risk of ulcers and acid reflux.
Mental and emotional impact
Anxiety: Chronic stress can lead to constant worry and fear, contributing to anxiety disorders. You might feel tense, restless, or on edge all the time.
Depression: Ongoing stress can cause feelings of sadness, hopelessness, and a lack of interest in activities you once enjoyed. This can develop into depression if not addressed.
Cognitive impairments: Stress can affect your ability to think clearly, make decisions, and concentrate. It can also impact your memory, making it harder to remember important information or details.
Long-term health problems
Chronic stress can contribute to several long-term health issues like:
Heart disease: Persistent high blood pressure and increased heart rate can damage your cardiovascular system over time, increasing the risk of heart disease and heart attacks.
Diabetes: Stress can affect how your body processes sugar, increasing the risk of developing type 2 diabetes. Stress-induced behaviors, like poor eating habits and lack of exercise, can also contribute to diabetes.
Obesity: Stress may lead to unhealthy eating habits, such as overeating or craving high-fat, high-sugar foods. Increased cortisol levels can also lead to weight gain, particularly around the abdomen, which is linked to higher health risks.
Why stress is on the rise
Recent studies indicate that in the United States, stress levels are increasing and more and more Americans are experiencing high levels of stress. Several factors have contributed to this, including economic pressures, job insecurity, the rising cost of living, the impact of technology and social media, and the lasting effects of the COVID-19 pandemic.
Contributing factors
Many people face economic pressures, leading to worries about paying bills, affording healthcare, and securing a stable future.
The job market has become more competitive, and many fear losing their jobs or being unable to find new ones.
The cost of housing, healthcare, education, and other essentials continues to rise.
Impact of technology and social media
Technology has made it possible to stay connected 24/7, but this can also lead to stress. Being constantly available for work emails, social media updates, and news can lead to burnout. In addition, the endless stream of information from the internet and social media can be overwhelming and lead to stress and anxiety.
How to lower cortisol FAQs
What foods reduce cortisol levels?
Certain foods may help some people reduce cortisol levels. Foods rich in vitamin C, like oranges, strawberries, and bell peppers can be great choices. Nuts, seeds, and leafy greens, which are high in magnesium, may help lower cortisol. Omega-3 fatty acids, found in fish like salmon and mackerel, can also help. Eating a balanced diet with these foods may support your body in managing cortisol levels.
Does magnesium reduce cortisol?
Magnesium can sometimes help reduce cortisol levels because it's a mineral that plays a role in the stress response. Magnesium may 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. You should always consult a healthcare provider before starting a new supplement regime.
What are the symptoms of high cortisol levels?
High cortisol levels from chronic stress, are associated with various symptoms that affect your body and mind.
Weight gain
High blood pressure
Muscle weakness
Mood swings
Sleep problems
Digestive issues
Frequent infections
If you experience these symptoms regularly, it's important to consult a healthcare professional for proper diagnosis and management.
What role does physical activity play in reducing stress?
Physical activity can be a powerful tool for managing and reducing stress. Incorporate activities you enjoy, such as walking, jogging, yoga, or team sports, to help manage stress effectively.
Releases feel-good chemicals: Exercise can boost the production of the body's natural mood-lifting hormones, which may help you feel better and reduce stress.
Improves sleep: Regular physical activity can improve the quality of your sleep, helping you feel more rested and less stressed.
Reduces cortisol levels: Exercise may lower cortisol levels in your body, helping to reduce the negative effects of chronic stress.
Provides mental clarity: Physical activity can improve focus and cognitive function, helping you manage stress more effectively.
Offers a healthy distraction: Engaging in physical activity can take your mind off stressors and provide a positive outlet for releasing tension.
What is a cortisol detox diet?
A “cortisol detox diet” aims to reduce stress and lower cortisol levels through specific dietary choices. Below are the key components of this type of diet.
Whole foods: Focus on unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. These can provide essential nutrients that support overall health.
Healthy fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil. These may help reduce inflammation and improve brain function.
Hydration: Drink plenty of water to stay hydrated, as dehydration can increase cortisol levels.
Limited caffeine and sugar: High levels of caffeine may spike cortisol levels. Opt for green tea or herbal teas instead of coffee and sugary drinks.
Regular meals: Eat regular, balanced meals to keep blood sugar levels stable. This helps prevent cortisol spikes that can occur with blood sugar fluctuations.
Magnesium-rich foods: Include foods high in magnesium, such as leafy greens, nuts, and seeds. Magnesium may possibly help regulate cortisol levels.
While a cortisol detox diet can be beneficial for some, it's important to approach it as part of a balanced lifestyle that includes regular exercise, adequate sleep, and stress management techniques. Always consult with a healthcare professional before making significant changes to your diet.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
