Feeling the stress? 10 ways to lower your cortisol levels

You may have heard of cortisol as a hormone that peaks when you are stressed. But that's not all it does. It has many functions like helping you wake up in the morning, maintaining blood pressure, supporting immune function, and keeping the body's anti-inflammatory processes under wraps.

Cortisol was essential for our ancestors' survival. It helped them respond quickly to dangers, like predators, by giving them extra energy to run away or to fight for their survival. Today, we face ongoing stress from things like work and money worries. This constant stress keeps our cortisol levels high, which can cause health problems like high blood pressure, weight gain, and trouble thinking clearly. Knowing how cortisol worked in the past and how it affects us now shows why managing stress is so important for staying healthy.

Signs your cortisol might be high

The key is to keep cortisol balanced and recognise when it might be creeping up just a little too high. Signs of high cortisol levels include:

• Weight gain, especially around the abdomen
• Skin changes such as acne and fragile thinning skin
• High blood pressure
• Irregular menstrual cycles
• Muscle weakness
• Trouble sleeping

If you are concerned about your cortisol levels, speak with your healthcare professional to find out more.

In the meantime, incorporating these daily practices can help keep your cortisol levels in check. 

10 ways to lower cortisol levels

1. Embrace the power of meditation

Regular meditation practice has been shown to lower cortisol levels and enhance overall well-being.

Start with just 5-10 minutes a day. Use guided meditation apps or simply focus on your breathing. Gradually increase the time as you become more comfortable with the practice.

2. Get moving with exercise

Exercise isn't just good for your muscles, it's a natural stress buster. Activities like yoga, Pilates, or even a brisk walk can help reduce cortisol levels.

Aim for at least 30 minutes of physical activity most days of the week. Find activities you enjoy, whether it’s dancing, hiking, or playing a sport.

3. Prioritise your sleep

Sleep is your body's time to recharge. Lack of sleep can lead to elevated cortisol levels and increased stress.

Start by creating a relaxing bedtime routine, avoid screens before bed, and aim for 7-9 hours of quality sleep each night. For extra sleep points, keep your bedroom cool, dark, and quiet.

4. Enjoy a cup of herbal tea

Herbal teas, particularly those containing green tea or chamomile extract can have a calming effect on the nervous system. Lavender tea has been reported to support sleep which can help to reduce cortisol levels.

Incorporate herbal teas into your daily routine by enjoying a cup in the evening to unwind and prepare for a restful night’s sleep.

5. Dive into a good book

Reading can be an excellent way to wind down. Losing yourself in a good book can help reduce stress and promote relaxation.

Try setting aside time each day to read something you enjoy. Choose fiction for entertainment or nonfiction for inspiration and learning.

6. Munch on omega-3s

Omega-3 fatty acids in the diet have been shown to reduce inflammation and lower cortisol levels.

Incorporate omega-3 rich foods like salmon, chia seeds, and walnuts into your diet. Consider taking a high-quality omega-3 supplement if needed.

7. Laugh out loud

Laughter truly is the best medicine. It has been shown to lower cortisol levels and increase your mood.

Make time for activities that make you laugh, whether it’s watching a comedy show, hanging out with friends, or reading a funny book.

8. Practice gratitude

Taking a moment to appreciate the good things in your life can have a profound effect on stress levels. Gratitude practices have been linked to lower cortisol and better mental wellbeing.

Keep a gratitude journal and write down three things you’re thankful for each day. Reflect on these moments regularly.

9. Get creative

Engaging in creative activities like painting, drawing, or crafting can be incredibly therapeutic and help reduce cortisol levels.

Set aside time each week for creative pursuits. Join a class, start a new hobby, or simply doodle for a few minutes each day.

10. Listen to music

Listening to your favourite tunes can be a wonderful way to unwind and lower cortisol levels. Music has been shown to reduce stress and promote relaxation.

Create a playlist of your favourite relaxing songs. Listen to it during stressful moments or as part of your daily routine to maintain a calm and happy state of mind. 

What supplements help to lower cortisol levels?

While lifestyle changes are crucial for managing stress, certain supplements can also help lower cortisol levels. Here are a few research-backed options:

Ashwagandha

Ashwagandha is an adaptogenic herb known for its stress-reducing properties. Research shows that it may lower cortisol levels and improve overall well-being.

Magnesium

Magnesium is essential for many bodily functions, including stress response. It can help lower cortisol levels and promote relaxation .

Vitamin C

Vitamin C is an antioxidant that can help reduce cortisol levels and improve immune function. High stress also depletes vitamin C so it’s important to replenish during stressful periods.

L-Theanine

L-Theanine, an amino acid found in tea leaves, may promote relaxation. It can also help reduce cortisol levels and may improve mood.

Summary

There are many different ways to help support your cortisol levels. Remember, you don't have to do them all at once. Pick a few that resonate with you and make a habit out of them. If you are concerned about your cortisol levels or you are feeling stressed all the time, seek out a healthcare professional for further support.

Related:

• Understanding cortisol and stress levels
• Understanding the different types of stress
• Burnout recovery: steps on the path to feeling better after being burnt out
• The effects of stress on digestion: listen to what your tummy is telling you

Reviewed by the Healthylife health experts in July 2024.