How To Lower Cortisol And Stress: Science-Based Ways!

Learning how to lower cortisol levels to reduce stress is important for maintaining good physical and mental health. Here are 10 ways to reduce cortisol.
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Do you ever feel like stress has taken over your life? Maybe you find yourself constantly worrying about work, family, or finances.

The truth is, stress is a natural part of life, and our bodies are designed to handle it. However, when stress becomes chronic, it can lead to a number of negative health outcomes.

One hormone that plays a key role in the body’s response to stress is cortisol 1 2. When we experience stress, cortisol levels increase, which can have a range of effects on the body.

While some cortisol is necessary for our survival, high cortisol levels can be harmful. In this article, we’ll explore science-based ways to lower your cortisol levels and reduce stress so that you can live a happier and healthier life.

Understanding Cortisol And Stress

Cortisol is a hormone that plays a crucial role in our body’s stress response. It is often referred to as the ‘stress hormone’ because it is released from the adrenal glands when we face physical or emotional stress.

Cortisol helps the body cope with stress by increasing blood sugar levels, suppressing the immune system, and enhancing the brain’s use of glucose. While cortisol is essential for our survival, high levels of cortisol can have negative effects on our health.

Understanding cortisol and stress can help us find ways to reduce cortisol levels and manage stress more effectively. Stress can be defined as any perceived threat to our physical or emotional well-being.

When we experience stress, our body initiates cortisol production as part of the ‘fight or flight’ response. This response prepares us to either fight off the threat or run away from it. However, if we are constantly exposed to stressors in our daily lives, such as work deadlines or financial worries, our cortisol levels may stay elevated for extended periods.

This chronic exposure to high levels of cortisol can lead to various health problems like anxiety, depression, weight gain, and cardiovascular disease. Therefore, finding ways to lower cortisol naturally and lower stress is crucial for maintaining good health.

Diet And Nutrition

When it comes to lowering cortisol levels, diet and nutrition play a crucial role.

Certain foods have been found to lower cortisol levels naturally, making them an excellent addition to your daily intake.

For example, dark chocolate has been shown to reduce stress hormones in the body, while green tea contains antioxidants that can help combat stress.

Other foods that may help lower cortisol include fatty fish like salmon, which is high in omega-3 fatty acids that have been linked to reducing anxiety and depression.

Additionally, incorporating probiotics into your diet through fermented foods like kimchi or yogurt can also help regulate cortisol levels.

When seeking out supplements to lower cortisol, adaptogens such as Ashwagandha and Rhodiola Rosea have been shown to be effective in reducing stress and anxiety.

Incorporating these foods into your diet and taking supplements can be great ways to control those elevated cortisol levels and reduce the effects of stress on the body.

However, it’s important to remember that a balanced diet overall is key for optimal health and well-being.

By focusing on whole foods and incorporating stress-reducing activities into your daily routine, you can effectively combat the negative effects of cortisol on your body and mind.

Exercise And Movement

Regular exercise and movement are great ways to lower cortisol levels and reduce chronic stress.

It doesn’t have to be anything too intense, even just 30 minutes a day of moderate activity can go a long way in promoting stress reduction.

This could include going for a walk or jogging, doing yoga, or participating in any type of physical activity that you enjoy.

Exercise has been shown to not only decrease cortisol levels but also increase endorphins, which are the body’s natural feel-good chemicals.

These endorphins can help promote feelings of happiness and reduce anxiety.

Additionally, regular exercise can lead to better sleep patterns which in turn can have a positive impact on your overall mood and stress.

So, whether it’s taking a quick stroll around the block during your lunch break or joining a fitness class after work, finding ways to incorporate regular exercise into your routine is key to keeping cortisol levels at bay.

Mindful Practices

Mindful practices could be the answer you’ve been searching for. These practices are known for their ability to reduce the effects of stress on the mind and body.

Mindful practices include techniques such as meditation, deep breathing, and yoga. These techniques help to bring awareness and focus to the present moment, which can alleviate feelings of anxiety and worry.

Incorporating mindful practices into your daily routine can also enhance your overall stress management skills, allowing you to better handle challenging situations that may arise throughout the day.

Give it a try and see how it can transform your life.

Sleep And Rest

Getting a good night’s sleep is essential for our physical and mental well-being. Poor sleep hygiene can disrupt our body’s natural rhythms and increase cortisol levels, leading to stress and anxiety. Therefore, establishing a healthy sleep routine is crucial in reducing the effects of stress.

To improve your sleep quality, start by creating a relaxing bedtime routine. This could include taking a warm bath or shower, reading a book, or practicing meditation or deep breathing exercises. Additionally, avoid using electronic devices before bed as the blue light emitted from screens can interfere with melatonin production, making it harder to fall asleep.

By prioritizing good sleep habits, you can lower cortisol levels and improve your overall health.

Incorporating rest into your daily routine is also important in managing stress levels. Taking breaks throughout the day to stretch or simply step away from work can help alleviate tension and promote relaxation.

Remember that self-care is not selfish but rather necessary for our overall well-being. By prioritizing rest and relaxation in addition to good sleep hygiene practices, we can reduce cortisol levels and manage stress effectively without sacrificing our freedom or productivity.


So there you have it, science-backed ways to effectively lower cortisol and reduce stress levels.

By focusing on diet and nutrition, exercise and movement, mindful practices, and sleep and rest, you can make a significant impact on your overall well-being.

Now, some may argue that these methods are easier said than done. But remember, making small changes over time can lead to big results.

Start with incorporating one or two of these practices into your daily routine and gradually build from there.

Don’t be too hard on yourself if you slip up – progress is not linear.

With consistency and patience, you’ll soon see the benefits of a healthier lifestyle.

Frequently asked questions

How can I lower my cortisol naturally?

There are several natural ways to lower cortisol levels, including maintaining a healthy diet, getting regular exercise, practicing relaxation techniques, and getting enough sleep. Eating a whole-food, plant-based diet and reducing caffeine intake can also help lower cortisol. Additionally, taking supplements such as ashwagandha and fish oil may be beneficial. Engaging in hobbies and writing in a journal can also help reduce stress and lower cortisol levels.

What foods reduce cortisol levels?

Foods that can help reduce cortisol levels include whole foods such as fruits, vegetables, and whole grains. These foods contain nutrients such as antioxidants and fiber that can help regulate cortisol levels. Additionally, foods rich in omega-3 fatty acids, such as salmon and walnuts, can help reduce inflammation and lower cortisol levels. Consuming probiotic-rich foods such as yogurt and kefir can also help regulate cortisol levels by promoting a healthy gut microbiome.

What does high cortisol feel like?

Symptoms of high cortisol levels can vary but may include anxiety, irritability, difficulty sleeping, weight gain, and high blood pressure. High cortisol levels can also lead to a weakened immune system, increased risk of infections, and a decreased ability to handle stress.

How do you get rid of cortisol belly fat?

To reduce cortisol belly fat, it is important to lower cortisol levels through a combination of lifestyle changes. This can include getting regular exercise, practicing stress-reducing techniques such as meditation or yoga, and getting enough sleep. Consuming a healthy, balanced diet that includes whole foods and limiting caffeine intake can also help regulate cortisol levels and reduce belly fat.

How to lower cortisol levels naturally?

There are several natural ways to lower cortisol levels, including maintaining a healthy diet, getting regular exercise, practicing relaxation techniques, and getting enough sleep. Eating a whole-food, plant-based diet and reducing caffeine intake can also help lower cortisol. Additionally, taking supplements such as ashwagandha and fish oil may be beneficial. Engaging in hobbies and writing in a journal can also help reduce stress and lower cortisol levels. Spending time outdoors and caring for a pet can also help lower cortisol levels and promote relaxation.


  1. 13 proven natural ways to lower cortisol ([]
  2. 11 Natural Ways to Lower Your Cortisol Levels ([]
Alex Reijnierse
Alex Reijnierse

Alex Reijnierse is a stress management expert with over a decade of experience in helping individuals effectively manage and reduce stress. He holds a Master of Science (MSc) and has a background in high-pressure environments, which has given him firsthand experience in dealing with chronic stress.