11 Natural Ways to Lower Your Cortisol Levels
In the fast-paced world we live in, stress seems to be an unwelcome companion for many. Cortisol, the primary stress hormone can wreak havoc on our health if left unchecked.
The American Psychological Association reveals chronic stress affects 31% of Americans. Chronic stress leads to increased cortisol levels that further contribute to various health issues. But fret not, as there are many ways to lower cortisol levels. Yes, from practicing self-care to engaging in deep breathing, there are many more.
So, if you’re seeking natural ways to lower cortisol, read this blog post till the end!
- Exercise Daily.
Engaging in regular physical activity not only sculpts your body but also acts as a powerful tool for managing cortisol levels. According to the National Library of Medicine, aerobic exercise can reduce cortisol levels. This includes activities like jogging and cycling, which are among the easy ways to lower cortisol levels.
2. Get Sufficient Sleep
A good night’s sleep is not just a luxury but also essential for cortisol regulation. Don’t just take my word for it, check the National Sleep Foundation website. The website states ‘Sleep deprivation can lead to elevated cortisol levels which in turn affects your mood and cognitive function. Aim for 7–9 hours of restorative sleep’.
3. Practice Mindfulness Meditation
Mindfulness meditation may also help reduce cortisol levels. By focusing on the present moment without judgment, you might alleviate stress. This lowers cortisol production as well. The best part is consistent practice may contribute to overall well-being.
4. Limit Caffeine Intake
Consuming high levels of caffeine could potentially lead to an increase in cortisol production. This is because caffeine stimulates the release of cortisol. It does so as part of the body’s natural stress response.
5. Eat a Balanced Diet
Your diet plays a crucial role in cortisol regulation. Consuming a balanced diet provides essential nutrients that support adrenal health. Research from the American Heart Association shows that a Mediterranean-style diet can help lower cortisol levels.
6. Connect with Nature
Spending time in nature might also help in cortisol management. So, you can consider taking a stroll in the park or hike through the woods to unwind and recharge.
7. Foster Healthy Relationships
Strong social connections can act as a buffer against stress and cortisol spikes. Research from the American Psychological Association suggests that maintaining healthy relationships can help lower cortisol levels.
8. Laugh Often
Laughter truly is the best medicine when it comes to cortisol reduction. Studies from Loma Linda University have shown that laughter therapy can lower cortisol levels. As per the study, it is the fastest way to lower cortisol levels. Moreover, it helps improve your mood. So, indulge in a comedy show or share jokes with friends. These little things will keep cortisol at bay.
9. Practice Deep Breathing
Deep breathing exercises are a simple yet effective way to lower cortisol levels. Research from Harvard Medical School indicates that deep breathing techniques can activate the body’s relaxation response. Therefore, you can try breathing exercises like diaphragmatic breathing and 4–7–8 technique.
10. Engage in Creative Activities
Expressing yourself creatively can be a therapeutic outlet for stress. Studies from Drexel University have shown that engaging in creative activities promotes relaxation. This makes it the best way to lower cortisol levels. Therefore, you might consider spending your free time engaging in activities such as painting, writing, or playing music.
11. Prioritize Self-Care
Lastly, make self-care a non-negotiable part of your routine. Prioritizing self-care, whether through a hot bath, hobbies, or deep breathing, is essential for managing cortisol. Research from the University of Michigan highlights the importance of self-care practices in reducing cortisol levels.
References
- 2023. Stress in America 2023. American Psychological Association. https://www.apa.org/news/press/releases/stress/2023/collective-trauma-recovery
- 2020. Effects of Aerobic Exercise on Cortisol Stress Reactivity in Response to the Trier Social Stress Test in Inpatients with Major Depressive Disorders. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7291068/
- 2023.Sleep and Blood Glucose Levels. Sleep Foundation. https://www.sleepfoundation.org/physical-health/sleep-and-blood-glucose-levels
- 2022. What is the Mediterranean Diet? American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
- 2018. Life-saving relationships. American Heart Association. https://www.apa.org/monitor/2018/03/life-saving-relationships
- 2019. Laughter: A fool-proof prescription. Loma Linda University Health. https://news.llu.edu/research/laughter-fool-proof-prescription
- 2023. Understanding cortisol, the stress hormone. Michigan State University. https://www.canr.msu.edu/news/understanding_cortisol_the_stress_hormone
