Cortisol is a hormone produced by your adrenal glands and typically released during periods of stress. Chronically high levels can negatively impact weight, sleep, mood, and overall health[1].
Here are several proven ways to help lower high cortisol naturally:
- Regular Exercise: Engage in moderate exercise such as walking, swimming, or yoga—physical activity boosts mood and lowers cortisol[1].
- Pursue Mindfulness: Practices such as meditation, deep breathing, yoga, and guided imagery trigger your body’s relaxation response, signaling lower cortisol production[7].
- Adequate Sleep: Sleep deprivation raises cortisol. Consistent bedtimes, limiting caffeine in the evening, and shutting off devices before bed are critical for quality rest[1].
- Balanced Diet: Emphasize a nutrient-dense, whole-food, plant-based diet and minimize added sugars, processed foods, excessive alcohol, and caffeine. Omega-3 fatty acids and fermented foods are beneficial[5][7].
- Supplements & Herbal Remedies: Consider magnesium, vitamin C, vitamin B12, ashwagandha, chamomile, rhodiola, and lemon balm—but always consult your healthcare provider before starting supplements[4][5].
- Breathing Exercises: Daily deep-breathing sessions promote relaxation and can reduce anxiety and cortisol levels[5].
- Healthy Relationships & Social Support: Spend time with loved ones, laugh often, and maintain positive relationships to help buffer stress[1].
- Spend Time with Pets: Playing or cuddling with pets can lower stress hormones and foster relaxation[1].
- Fun, Laughter, and Enjoyment: Engaging in hobbies, finding humor, and laughter are effective methods to reduce cortisol[1].
- Forgiveness and Spirituality: Practicing forgiveness and nurturing spiritual wellbeing can contribute to emotional balance and lower stress hormone levels[1].
- Stay Hydrated: Drink plenty of water throughout the day as dehydration can cause stress and raise cortisol[4].
- Establish a Relaxing Bedtime Routine: Techniques such as reading, gentle stretching, meditation, or warm baths can enhance sleep quality and lower cortisol[4].
If high cortisol is due to medication or a medical condition, consult your doctor for appropriate management, as prescription interventions may be needed[7].
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