Like almost all our hormones, cortisol (a.k.a. the “stress hormone”) rises and falls naturally depending on a number of factors. But if you’re living in a constant state of stress, cortisol production can get stuck on overdrive, which can be damaging to your health. That’s why we asked experts to share their best tips for how to lower cortisol.
Meet the experts: Deena Adimoolam, M.D., an endocrinologist at Summit Health in Clifton, NJ; Monisha Bhanote, M.D., A.B.O.I.M., integrative lifestyle physician and author of The Anatomy of Wellbeing.
Here, find out why you want to avoid chronically high cortisol levels, plus the simple strategies that may help you naturally reduce stress and lower cortisol.
Why high cortisol levels can be harmful
Cortisol is an important hormone produced by the adrenal glands, explained Deena Adimoolam, M.D., an endocrinologist at Summit Health in Clifton, NJ. “It’s important to understand that it is normal for cortisol values, just like all our hormones, to fluctuate depending on the time of day, our activities, stress levels, sleep patterns, and beyond,” Dr. Adimoolam continued. These fluctuations are an important part of the body’s functioning.
That said, when cortisol levels are too high you can experience a number of unwanted mental and physical symptoms, including weight gain, muscle weakness, and high blood pressure. Chronically high levels of cortisol can also contribute to poor mood regulation, interfere with learning and memory, and even impair immune and metabolic function, according to Monisha Bhanote, M.D., A.B.O.I.M., integrative lifestyle physician and author of The Anatomy of Wellbeing.
Simple strategies to lower cortisol levels
If you are concerned that your cortisol levels are high, it’s always best to speak with your physician. But in the meantime, experts suggest trying out some of the below strategies to lower cortisol levels naturally.
1. Prioritize sleep
Both Dr. Bhanote and Dr. Adimoolam agreed that finessing your sleep schedule is key to regulating cortisol levels. Aim for seven to nine hours of quality sleep each night to keep cortisol in check.
2. Enjoy a balanced diet
Consuming a balanced diet can also help regulate cortisol, according to Dr. Bhanote. Be sure to craft a diet with “adequate vitamins and minerals, particularly magnesium and omega-3 fatty acids,” she said.
3. Pinpoint stressors
Stress is one of the most common causes of high cortisol levels (though it’s not the only one), which is why Dr. Adimoolam suggested figuring out what aspects of your life are stressful. By identifying your stressors, you can then find ways to manage them and hopefully lower your cortisol.
4. Practice mindfulness or meditation
Mindfulness is a great relaxation technique that has been shown to reduce cortisol levels, our experts said. Dr. Bhanote suggested trying progressive muscle relaxation, which is a type of meditation that encourages focus on different body parts—from your head to your toes—and helps relieve tension by making you more aware of bodily sensations. It may also help you fall asleep.
5. Try deep breathing exercises
Dr. Adimoolam also suggested deep breathing exercises as another powerful technique for reducing cortisol and lowering stress. Breath work has even been shown to lower blood pressure and hypertension. There are numerous mindful breathing exercises you can try, like the 4-7-8 breathing technique that was popularized by integrative medicine specialist Andrew Weil, M.D.
6. Get outside
Nature has so many mental health benefits. Dr. Bhanote recommended spending time outdoors to lower cortisol and reduce stress. You don’t need to go off the grid to get the perks, either. Consider visiting a trail or botanical garden, or even just taking your lunch break outside for an extra dose of sunshine and fresh air.
7. Socialize more
“Human connections and social support play a crucial role in managing stress and cortisol,” Dr. Bhanote explained. “Engaging in positive social interactions, seeking support when needed, and fostering strong relationships can be beneficial.”
8. Set aside time for you
A self-care routine is something everyone can do to keep cortisol levels in check, according to Dr. Adimoolam. Self-care can look different for everyone, but at its core, it “involves taking time to do things that will help you improve both your mental and physical health,” Haley Perlus, Ph.D., sports and performance psychologist, previously told Prevention.
9. Curb your caffeine intake
“Overconsumption of caffeine can elevate cortisol levels,” Dr. Bhanote explained. “It’s advisable to consume it in moderation.” Research shows that caffeine stimulates the central nervous system, leading to an increase in cortisol levels. Try limiting yourself to one cup of coffee or tea (or your caffeinated beverage of choice) and notice the changes you feel each day.
10. Use herbs and supplements with caution
“Certain adaptogenic herbs like ashwagandha and Rhodiola rosea have been traditionally used to combat stress,” Dr. Bhanote explained. According to the National Institutes of Health (NIH), ashwagandha in particular has been shown to lower stress, anxiety, and cortisol levels. However, it is always recommended to speak with your doctor before adding any supplements to your diet. “If you are concerned over your cortisol levels, talk to an endocrinologist (a doctor who specializes in all hormones) and they can do some tests to help you understand if you should be concerned over your cortisol and what to do next,” said Dr. Adimoolam.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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