How to lower cortisol naturally? 10 effective ways!

This blog is for educational purposes only and does not replace professional medical advice or diagnosis. If you have health concerns, consult an AHPRA-registered telehealth doctor or request a medical certificate online if clinically appropriate. Please note: Hola Health does not currently offer Mental Health Care Plans.

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Overview

Stress is a universal part of contemporary existence, and managing it effectively is critical to maintain overall health. A key player in the stress response is cortisol, known as the “stress hormone.” This article discusses what cortisol is, health conditions caused by high cortisol, symptoms of high cortisol, and how to naturally lower it. 

What is cortisol?

Cortisol is a hormone produced by your adrenal glands, which sit on top of your kidneys. Among other things, it plays a part in your metabolism, is an anti-inflammatory, and assists in forming memories. Above all, cortisol is the best-known stress hormone. When your body faces a stressor, it releases cortisol to help you deal with it, often referred to as the “fight or flight” response. 

Health conditions caused by high cortisol levels

Chronic high levels of cortisol can lead to a host of health problems. Some of these conditions include: 

• Hypertension (High blood pressure): High cortisol in your system strains the heart and blood vessels, causing high blood pressure. 
• Obesity: It can increase the storage of fats in the body and this is a classic case of the cortisol belly. 
• Depression and anxiety: The chronic state of stress and high cortisol can predispose one to these conditions. 
• Osteoporosis: It decreases bone density, which therefore increases its brittleness and susceptibility to fractures. 

High cortisol signs

Identifying high cortisol symptoms is the first stage towards its management. Common symptoms include: 

• Weight gain, particularly around the midsection and face 
• High blood pressure 
• Muscle weakness 
• Mood swings, anxiety, or depression 
• Fatigue and trouble sleeping 
• Increased thirst and urination 

How to lower stress hormones: 10 ways to lower cortisol levels

Ways to lower cortisol are primarily through making changes in life and mindfulness. The following are some of the effective ways: 

Regular exercise

Regular exercise is one of the best ways to decrease cortisol. Consistent daily exercise, whether it is brisk walking, yoga, or strength training, reduces stress and, as a result, helps in enhancing general mood. Do most of your routine exercising for at least 30 minutes most days of the week. 

Mindfulness and meditation techniques

Mindfulness and meditation are two techniques that help significantly reduce stress. Mindfulness can break the cycle of chronic stress by staying present and fully engaging in the moment. Some apps that can help with this are Headspace or Calm; there are guided meditations that can be as quick as a few minutes a day. 

Adequate sleep

Quality sleep is crucial for cortisol regulation; aim for 7–9 hours of sleep per night. Establish a bedtime routine, maintain a cool and dark sleeping environment, and stay away from electronics before turning in to sleep better. 

Maintain a healthy diet

Some of the foods high in antioxidants and those high in omega-3 fatty acids—like salmon and flaxseeds—help with lowering inflammation and stress levels; this helps keep cortisol levels at bay. On the other hand, cut down on consumption of excess caffeine and sugar, which can spike cortisol levels. 

Stay hydrated

Dehydration is a physiological stress that is capable of raising cortisol. Make sure you stay well hydrated throughout the day. Try to get at least eight 8 glasses of water per day. 

Practice deep breathing and relaxation

Deep breathing, such as diaphragmatic breathing, can activate the body’s relaxation response and reduce cortisol levels. Other useful techniques include progressive muscle relaxation and biofeedback. 

Enjoy the great outdoors

Nature tends to work as a tranquilliser on the human mind and body. Being outside, be it in the park for a walk or climbing a mountain, has the tendency to reduce cortisol levels in the blood while enhancing overall well-being. 

Socialise and connect

It helps create and maintain strong relationships with others. This will boost your mood and lower your cortisol. 

Laugh more

Laughter truly is the best medicine. It decreases the level of stress hormones, including cortisol, and triggers the release of endorphins, the body’s natural feel-good chemicals. 

Limit alcohol and nicotine

Both alcohol and nicotine can increase cortisol levels. Limiting these substances can help in managing stress more effectively. 

When to consult a doctor?

If you’ve tried these natural methods and still have trouble controlling high cortisol levels or severe stress symptoms, it could be time to consult a online doctors or medical practitioner . Chronic high cortisol can indicate underlying health conditions, such as Cushing’s disease, which must be treated with medical intervention. 

Can a telehealth appointment with an online doctor help?

Online doctor visits provide a convenient way to discuss your symptoms with a licensed doctor without needing to leave the comfort of your home. An online doctor can offer guidance, order tests, and suggest options for treatment in order to manage your cortisol levels effectively.