5 Ways to Naturally Lower Your Cortisol

1. Lowering stress

Stress is a trigger for cortisol production, so lowering stress also lowers cortisol in many cases. People who want to lower their cortisol levels can try:

  • Setting priorities: The most direct way to reduce stress is to avoid stressors where possible. People can do this by thinking about things in their life that cause stress and whether they are avoidable or unavoidable. For avoidable stressors, consider whether they are priorities. Anything that is not could be something to give up.
  • Stress management: This involves learning to better cope with stress that is unavoidable. Some examples of this include mindfulness and self-help techniques.
  • Mental healthcare: When stress is the result of a mental health condition, such as anxiety, then mental health treatment may help reduce it. People can speak with a therapist to learn how to identify anxious thoughts and gradually replace them with more balanced ones.

2. Trying relaxation techniques

People experiencing stress can also try relaxation techniques. These are practices that activate the “relaxation response” as opposed to the stress response. This allows the body to stop producing stress hormones.

Some examples to try include:

  • breathing exercises
  • guided meditation
  • walking meditation
  • yoga or tai chi
  • visualization

3. Getting enough sleep

A bad night’s sleep or more prolonged sleep deprivation can affect levels of cortisol in the bloodstream. Getting adequate sleep and having a regular sleep-wake schedule may help reduce cortisol levels.

4. Eating a balanced diet

A person trying to lower their cortisol levels should eat a balanced diet, paying particular attention to their sugar and caffeine intake.

Some foods that help to keep cortisol levels stable include:

  • bananas
  • garlic
  • dark chocolate, although this contains caffeine

Other foods that contain antioxidants can also help reduce oxidative stress. Some good options include:

  • foods high in vitamin C, such as fruits
  • black or green tea
  • probiotic foods, such as yogurt and kimchi

Drinking plenty of water to avoid dehydration also helps to keep cortisol levels lower.

5. Avoiding caffeine

People trying to lower their cortisol levels should avoid consuming food and beverages containing caffeine in the evening. Caffeine can interfere with a good night’s sleep.

A person should note that some foods that may help lower cortisol and oxidative stress, such as dark chocolate and tea, also contain caffeine. They may wish to consume these in moderation and not close to bedtime.