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Do you feel like lately you haven't been able to sleep much and you're tired all the time, you've gained weight around your middle, your skin is looking a bit lackluster, and your hair is drier or you find it falls out easily just by running your hands through it?
It takes a toll on you and you feel frustrated because you don't know what in the world is going on. Your body doesn't feel the same anymore and you're about to pull all your hair out!
Well, the truth is, stress might be the culprit.
Your stress hormone called 'Cortisol' levels might be higher and running on overload and that's fair considering what we go through in our everyday lives. We take on a lot every single day and the changes you're experiencing are the body's way of saying, "Hey, you need to take a step back and re-evaluate".
Take all these symptoms as your body's alarm system, warning you to take stock and do something about it before it gets worse.
Thankfully, there are ways to lower cortisol levels naturally which can make a real difference in how you feel day-to-day.
Let's look at what exactly cortisol is, how it affects you, and 12 ways you can lower stress and bring those cortisol levels down.
What is Cortisol
Cortisol is a hormone our body produces that plays a big role in how our body handles stress. While it's essential for many functions, too much cortisol can backfire and leave you feeling drained and out of balance.
Cortisol is produced by our adrenal glands which are located on top of our kidneys and is most often associated with stress, but that's not the only function of cortisol. In fact, it plays several roles in our body.
The Good Side of Cortisol
When your cortisol levels are actually balanced, this hormone helps your body;
Manage energy levels by ensuring your body has enough glucose to keep you moving
Reduce inflammation as it acts as a natural anti-inflammatory agent
Regulates blood pressure by keeping your heart and blood vessels functioning properly
Regulates your sleep-wake cycle as your cortisol levels naturally rise in the mornings to help you wake up and they fall at night so you can wind down ready for sleep.
The Problem with Too Much Cortisol
Now that you see how essential cortisol is to the normal functions of your body, problems arise when your body produces too much cortisol for too long.
This happens if you're dealing with too much stress, a poor diet, or even excessive exercise. This is because your brain is telling your adrenal gland to produce the right amount to support what your body is experiencing.
Chronic high cortisol levels can then disrupt the balance your body works so hard to maintain.
Signs of High Cortisol and How It Affects the Body
Cortisol doesn’t just sit quietly in the background—it shows up in how you feel and function. Now let’s dive deeper into the signs and what they mean for your health.
Physical Symptoms
These are some of the physical symptoms that you might experience if you're cortisol levels are high:
Fatigue that doesn't seem to go away.
Weight gain, especially around your belly. High cortisol can cause fat to accumulate in your midsection.
Skin issues like acne, thinning of your skin, or wounds that seem to heal slowly could be linked to elevated cortisol levels.
High stress levels can break down muscle tissue over a period of time and cause muscle weakness.
Emotional and Mental Symptoms
Emotional and mental symptoms you might experience due to elevated cortisol levels include;
Anxiety and restlessness will occur as your body stays in 'flight or flight" mode which makes it almost impossible to relax.
An elevated cortisol level can cause an imbalance of other hormones that can cause mood swings and irritability.
Cortisol can interfere with your memory and your ability to focus causing what's familiarly known as 'brain fog'.
Long-Term Health Risks
If your high cortisol levels continue, it can lead to more serious health issues.
Chronic stress can put extra pressure on your cardiovascular system and can lead to heart disease.
Increase in blood sugar levels over time which can cause Type 2 diabetes.
As high cortisol can interfere with calcium absorption, continued elevated cortisol levels can lead to a weakening of bones and eventually bone loss.
High cortisol also makes it harder for your body to fight infections so it can suppress your body's immunity system.
You need to be aware and recognize these signs earlier on so that you make the changes that you need before cortisol wreaks havoc on your health.
12 Ways to Lower Cortisol Levels Naturally
If you're experiencing some of the signs and symptoms of having high cortisol, here are 12 ways you can lower it naturally by yourself.
1—Get Enough Sleep
Not getting enough sleep can throw your cortisol levels out of whack. When you're tired your body releases more cortisol to keep you going, which can lead to a vicious cycle of stress and exhaustion.
Tips.
Create a bedtime routine where you go to bed and wake up at the same time every day, even on weekends.
To prepare for sleep, try winding down with some calming activities like reading, journaling, or simply drawing a warm bath before bed.
Limit any interruptions by using blackout curtains or an eye mask and turn on some white noise to set a sleep-friendly environment.
Avoid any heavy meals and caffeine 4 to 6 hours before bedtime as these can interfere with your sleep.
2—Exercise (but Not Too Much)
Regular exercise or any form of physical activity can help regulate cortisol. But balance is key. Overdoing it can backfire and elevate your cortisol levels instead of lowering them.
Tips.
Try low-impact workouts like yoga, pilates, and tai chi that combine physical movement with mindfulness is great for stress reduction. It doesn't cause stress on your body which is a good thing in lowering cortisol.
Go for a relaxed walk, whether it's a simple walk around your neighborhood or a hike keep it at a relaxed pace.
Do 30 minutes of moderate exercise 4 to 5 times a week.
Avoid any high-intensity workouts late at night so that it doesn't interfere with your sleep and spike cortisol.
3—Practice Mindfulness or Meditation Exercise
Practicing mindfulness directly lowers cortisol by calming your nervous system as mindfulness is about being present and aware without any judgment.
Tips.
Practice this mindfulness exercise—close your eyes, take slow deep breaths, and focus on how you feel at this very moment.
Meditation apps like Headspace or Calm offer guided meditation for beginners, making it easy to start a daily practice. Even a short 5 to 10 minutes every day can significantly reduce stress levels.
4—Choose What You Eat Wisely
Your diet can either work for you or against your stress levels. Nutrient-rich foods can help regulate your cortisol levels, while junk food and sugar could cause spikes.
Tips.
Consciously try to increase stress-busting foods. These include foods rich in magnesium, Omega-3s, and Vitamin C.
—Magnesium: Dark leafy greens, avocado, and pumpkin seeds. Magnesium helps relax muscles and calm the nervous system.
—Omega-3s: Fatty fish, flaxseeds, and walnuts support brain health and reduce inflammation caused by high cortisol.
—Vitamin C: Oranges, strawberries, and bell peppers help regulate stress responses.
To reduce cortisol spikes you'll have to try and reduce the amount of processed foods and sweet treats you eat.
Excessive caffeine and alcohol can also disrupt your sleep and stress hormone balance.
Additionally, add a handful of nuts or a piece of fruit as a snack to stabilize your blood sugar levels and lower your cortisol levels.
5—Stay Hydrated
Even mild dehydration can trigger cortisol release, so keep your water intake in check. It's a simple fix, but one many people overlook.
Tips.
Aim for 8 - 10 glasses of water daily but remember to adjust your water intake based on what you're doing and the weather and environment you're in.
If the thought of that much water makes you gag, add some lemon slices, cucumber, or mint for a refreshing twist. You can try some of these recipes to make your water taste better.
Herbal teas like chamomile have been known forever to be a calming tea so you're free to try that as well.
6—Take Time to Unwind
When life gets busy, it's easy to just skip time dedicated to yourself to relax, but this downtime is so important if you want to lower your cortisol levels.
Tips.
Find things to do that don't take too much time or effort, whatever that means for you. It can be listening to music, enjoying some quiet time on a walk, going for a long drive, or spending time on a hobby. Do something that you like to do that doesn't feel like a chore.
If you keep forgetting to take time for yourself, then try scheduling it in, like an important appointment you have, because it is. Even if it's 5 minutes to just take a deep breath, schedule it!
Remember that relaxation is not about not doing anything, but it's about doing something that feels restorative to you.
7—Laugh More
Don't you think it's true that laughter is truly the best medicine for stress?
When you laugh, your body releases endorphins and reduces cortisol. Even a few minutes of laughter can have lasting stress-reducing effects.
Tips.
Comedy shows, funny podcasts, and feel-good movies all can help you unwind.
Spend time with people who make you laugh.
8—Try Adaptogenic Herbs
Adaptogens are natural substances that help your body manage stress and anxiety, and they help your body maintain balance.
You can find adaptogens in a variety of forms, whether in the form of tea, powders, or supplements.
If you're on medication, please do check with your doctor first before you try adaptogens.
Tips.
Ashwagandha: It's known for lowering cortisol and improving your resilience to stress.
Rhodiola: Helps reduce fatigue and boost mental clarity.
Holy basil: Supports adrenal health and reduces anxiety.
9—Limit Your Alcohol and Nicotine Intake
Both, alcohol and cigarettes have been known to increase stress and cortisol levels in the long run.
While you might think that a glass of wine or a cigarette might feel like a quick fix, they actually disrupt your body's natural ability to cope with stress.
Tips.
It'll be boring but try swapping alcohol for herbal teas, sparkling water, or mocktails if you want to keep your cortisol levels in check.
Quitting smoking is a great option here and if it seems like an impossible thing to do, there are apps, support groups, and nicotine replacement therapies that can help you and make the process easier.
10—Listen to Music
We all know how music has this magical ability to calm your body and mind. Studies have shown that relaxing music can help reduce cortisol levels within minutes of listening to it.
You can experiment with different genres - classical, instrumental, or ambient music to see what suits you. Even mood-boosting music or feel-good songs can also help shift your focus away from stress.
So listen to some music, and create the ultimate playlist that works best to help you relax.
11—Practice Deep Breathing
You've all heard, at some point or another, someone tell you to take a deep breath or 3 before you go on a flying rage, haven't you? And you have to admit that after doing it, you do feel a bit calmer, don't you?
The fact is, deep slow breaths do encourage relaxation. And the truth is we all don't breathe properly as it is. A lot of us, me included, have shallow rapid breaths which is a signal that your body is in a fight-or-flight mode, even when that doesn't seem to be the situation.
Try this technique, which can be done anytime and anywhere.
Inhale for the length of 4 seconds.
Hold your breath for the length of 4 seconds.
Exhale slowly for a length of 6 to 8 seconds.
Repeat for 6 to 10 cycles, and see how you feel.
12—Connect with People
Having strong social connections has been known to be helpful in reducing stress levels and in turn, keeping your cortisol in check.
Feeling supported reminds you that you're not alone in dealing with all the challenges that you are facing in your life and having someone to just talk to can prove to be incredibly comforting during tough times.
So when you're feeling a bit overwhelmed, call or text a friend, and to take it a bit further, be intentional and plan for coffee dates, family dinners, group activities, or outings to connect with the people you love and who are your support system.
With the lives that we lead, stress is simply unavoidable, but letting it control your health isn't.
By focusing on these simple, natural ways to lower cortisol and reduce stress, you'll not only feel better but also improve your overall well-being.
If it's too much for you not knowing where to start, start small—choose one or two of these and build from there. What's important is consistency.
Over time, these habits will simply be part of your daily routine, and you'll start noticing the difference they make.
This post contains affiliate links. As an Amazon Associate, if you purchase something using my links, I may earn an affiliate commission at no cost to you.
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