How to Lower Cortisol: Short and Long-Term Solutions

Ashley Olivine, Ph.D., MPH
·5 min read

Your body produces the hormone cortisol to respond to stress. While it is natural and good for the adrenal glands to release cortisol, too much can adversely impact your health and lead to a weakened immune system, diabetes, and high blood pressure, among other issues.

There are ways to lower cortisol levels, both with and without medications. Learn how to lower cortisol through diet, exercise, herbs, and more.

<p>Carlos Barquero / Getty Images</p>

Carlos Barquero / Getty Images

Your Cortisol Levels Are Rising, Now What?

Cortisol levels rise in response to stress. Research has found that cortisol levels are about nine times higher during stressful phases than when you are relaxed. If you find out that your cortisol levels are high or rising, here are some strategies to try to lower your cortisol levels:



Time of Day Cortisol Is Highest

Sometimes, rising cortisol levels are not a warning sign. Cortisol levels naturally rise in the morning and are typically highest when you wake up. Levels are generally lowest in the middle of the night.



Self-Regulation to Lower Cortisol

Self-regulation is any intentional practice you do to help improve or stabilize your emotions, thoughts, mood, or energy, which can help lower cortisol levels. For example, physical touch, such as hugging or being hugged by another person, can help to reduce cortisol levels. Another effective self-regulation technique involving physical contact is placing a hand on your chest over your heart.

How to Lower Cortisol Through Diet

Nutrition can make a difference in lowering cortisol levels. It can help to limit or avoid processed foods and eat a nutrient-dense diet with plenty of vegetables and healthy fats. Caffeine, alcohol, and artificial sweeteners can increase anxiety, which correlates to cortisol levels.

One review of foods that impact anxiety found that foods containing dietary fiber or omega-3 fatty acids or aged, fermented, or cultured foods may help people manage anxiety and thus lower cortisol.

  • Dietary fiber: Fruits, vegetables, beans, nuts, whole grains

  • Omega-3 fatty acids: Salmon, chia, and flax

  • Aged, fermented, or cultured foods: Plain yogurt, kimchi, kombucha

In addition to foods, dietary supplements, and herbs are sometimes used to help lower cortisol levels. The following supplements have been shown effective in reducing cortisol:

  • Betaine

  • L-ornithine

  • Golden root (Rhodiola rosea)

  • Eurycoma longifolia root (Malaysian ginseng)

Adaptogenic herbs such as ashwagandha, holy basil, and maca root are also used to reduce cortisol.



Definition of Adaptogens

Adaptogens, also called adaptogenic herbs, are a type of herbal supplement that works by helping the body balance, regulate, and reduce stress and inflammation.



Stretches, Exercise, and Grounding

Many physical practices can help to lower cortisol levels in the body. Low- or high-intensity exercise will temporarily increase cortisol levels during physical activity. Cortisol levels begin to decrease immediately and in the hours after physical activity, which leads to an overall cortisol decrease.

Stretching and grounding are great ways to reduce stress and lower cortisol levels.

One 2014 randomized control trial comparing cortisol levels of people who participated in restorative (relaxing) yoga compared to stretching yoga hypothesized that the restorative yoga group would have lower cortisol levels after one year of participating in restorative yoga.

Much to their surprise, the stretching yoga group emerged with lower cortisol levels at the end of the year-long study. There were limitations to the study; however, it did demonstrate the impact of stretching on lowering cortisol.

Grounding, or "earthing," is intentional direct bodily contact with the earth. This may include getting into a natural body of water, sitting or lying on the grass, or walking barefoot. Research has shown that grounding can have many positive health benefits, including lowering cortisol levels that are too high.

Antianxiety Medication

Prescription medications to treat anxiety are sometimes used to lower cortisol levels. For example, benzodiazepines are antianxiety medications that have been shown to reduce cortisol levels when used short-term. Still, it is unclear if medications help you maintain low levels of cortisol long-term. Other prescription medications, including antidepressants, may also lower cortisol levels.

Risks of Chronically High Cortisol Levels

It is entirely normal and healthy to have short-term increases in cortisol levels. Cortisol is an essential hormone that helps regulate daily bodily functions.

However, chronically high cortisol levels can negatively impact your health. For example, it can lead to increased inflammation and chronic pain and contribute to symptoms of certain conditions, such as arthritis and fibromyalgia.

Other adverse effects of chronically high cortisol include an increased risk of immune system challenges, diabetes, high blood pressure, and more.



Risks of High Cortisol Long-Term

While acute cortisol spikes are a normal bodily function, chronic high cortisol can contribute to the following:



Finding a Realistic Balance With Uncontrollable Stressors

Some of life's stressors are out of your control. However, there are ways for you to manage how you respond to your stressors and manage your cortisol levels. Cognitive behavioral therapy and other emotional health options can help you shift your thought processes, cope with life, and reduce stress levels related to life stressors.

Also, some things that cannot be controlled may be temporary. Try to look at the big picture and consider what you can do now to alleviate future stress.

Summary

Cortisol is considered the stress hormone. It is produced naturally in the body to respond to stress. It is beneficial in short-term situations such as exercise but can negatively impact health when levels are too high in the long term. You can implement healthy eating, exercise, supplementation, certain behaviors, medications, or a combination of these to lower cortisol levels.

Read the original article on Verywell Health.