Stress is a normal feeling, but living in a constant state of it isn’t good for your health. Luckily, figuring out how to lower cortisol can help relieve stress and therefore boost both physical and mental health.
Cortisol, also known as “the stress hormone,” is an important hormone produced by the adrenal glands, explains Dr Deena Adimoolam, a specialist in diabetes and endocrinology.
“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 continues. These fluctuations are an important part of the body’s functioning.
What happens if cortisol levels are too high?
While the hormone plays a key role in our bodies, when cortisol levels are too high you can experience a number of unwanted mental and physical consequences. Chronically high levels of cortisol can contribute to poor mood regulation, interfere with learning and memory, and even impair immune and metabolic function, according to integrative lifestyle physician Dr Monisha Bhanote.
How to lower cortisol levels
Stress is a substantial cause of high cortisol levels. If you are concerned with the effects of stress or your cortisol levels, it’s always best to speak with your doctor. But in the meantime, experts suggest trying out some of the below strategies to lower cortisol levels naturally.
1. Get enough sleep
Both Dr Bhanote and Dr Adimoolam agree 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. Have trouble sleeping? Check out some tips on how to sleep better than ever.
2. Eat a balanced diet
Consuming a balanced diet can also help regulate cortisol. Be sure to craft a diet with “adequate vitamins and minerals, particularly magnesium and omega-3 fatty acids,” Dr Bhanote says.
3. Identify stressors
Dr Adimoolam suggests 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. You may want to see a counsellor or psychologist for help in managing stress.
4. Meditate and be mindful
Mindfulness is a great relaxation technique that has been shown to reduce cortisol levels, our experts explain. Dr Bhanote suggests 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.
5. Try deep breathing
Dr Adimoolam also suggests 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.
6. Embrace nature
Nature has so many mental health benefits. Dr Bhanote recommends spending time outdoors for lowering cortisol and reducing stress. Take a daily walk in a park or on a beach, go on a hiking holiday or even just take your lunch break outside for an extra dose of sunshine and fresh air.
7. Increase social interaction
“Human connections and social support play a crucial role in managing stress and cortisol,” Dr Bhanote explains. “Engaging in positive social interactions, seeking support when needed, and fostering strong relationships can be beneficial.”
8. Implement self-care strategies
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, ”sports and performance psychologist Haley Perlus.
9. Limit caffeine
“Overconsumption of caffeine can elevate cortisol levels,” Dr Bhanote explains. “It’s advisable to consume it in moderation.” According to one study, caffeine stimulates the central nervous system leading to higher 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.
If stress is impacting your daily life, speak to your doctor. If you need to talk to someone now, call Lifeline on 13 11 14.
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