How to lower cortisol naturally? 10 effective ways!
Written by Dr Nelson Lau, MBBS FRACGP, GP & Digital Health Specialist

Contents

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.
- Diabetes: High cortisol levels can impact your body's processing of insulin, eventually leading to type 2 diabetes.
- 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 healthcare professional. 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.Frequently Asked Questions
What foods reduce cortisol?
Food that helps to lower cortisol include dark chocolate, bananas, pears, black or green tea, yoghurt with probiotics, and plenty of foods containing omega-3 fats like salmon and walnuts.What does a cortisol belly look like?
This is that extra fat deposit around the middle section, which is typical of high cortisol levels. This type of fat can be quite resistant to diet and exercise, so again, the need for stress management cannot be overstressed.Can magnesium lower cortisol?
Yes, magnesium lowers cortisol. It is one mineral that contributes to balancing the stress-response system of the body. Foods that contain magnesium are leafy greens, nuts, seeds, and whole grains.What vitamin lowers cortisol?
Vitamin C is seen to lower cortisol. Eating foods rich in vitamin C, including oranges, strawberries, bell peppers, and broccoli, can help support stress management.How to get rid of cortisol belly?
Manage stress through exercise, a healthy diet, adequate sleep, and relaxation techniques. You may consult a doctor for guidance that is best suited to you.Feeling sick and unsure why? Speak with a GP online in 15 minutes.
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This content is created for informational purposes only. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000.
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For urgent medical help & in case of emergency,
call 000.
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