how to lower cortisol levels
Fortunately, there are many things you can do to reduce your levels. Deep breathing is a simple technique for stress reduction that can be used anywhere. 15 Ways to Reduce Cortisol 1. Instead of remaining inside of the house and staring at electronics all day long, spend at least twenty minutes outside in nature per day. A person trying to lower their cortisol levels should eat a healthful, balanced diet and pay attention to their sugar intake. Training yourself to be aware of your thoughts, breathing, heart rate and other signs of tension helps you recognize stress when it begins. A study published in the November 2018 issue of the journal Nutrients found that adolescents who followed the Mediterranean diet achieved lower cortisol levels, counteracting stress-induced inflammation and potentially protecting their future mental health. A study of 66 men and women showed that for men, support from their female partners reduced cortisol in response to public speaking (54). When your cortisol levels are out of balance, it suggests your stress levels are out of balance. Getting good sleep is very important for optimal health. Support from loved ones can also help reduce cortisol in the face of stress. Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. Take deep breaths. Certain scents such as lavender, rose, vetiver, and Roman chamomile are especially soothing. Fish oil is known for its anti-inflammatory effects. Meditation is the process of redirecting your thoughts to calm your mind. However, other studies found no such benefit (49, 50, 51). Regular participation in tai chi has also been shown to be effective (36, 37, 38). One study showed cortisol levels decreasing in response to laughter. Avoiding excess sugar consumption may also help keep your levels down. There is a need to reduce cortisol levels to prevent and manage several health problems. If you feeling low on energy, like it’s hard to keep with all you have going on each day, have trouble sleeping, or feel exhausted all the time you may have an imbalance in your cortisol levels. Developing a habit of forgiving others is also critical in relationships. Here are 11 lifestyle, diet and comfort recommendations to reduce cortisol levels. Eat salt, vitamin C, protein, and fat with every meal. A study of 43 women in a mindfulness-based program showed the ability to describe and articulate stress was linked to a lower cortisol response (30). A healthy level of cortisol helps regulate your metabolism, reduce inflammation, and maintain blood sugar levels, with your cortisol levels generally higher in the morning and lowest at midnight. The normal serum cortisol levels should ideally be 6-23 mcg/dl if the test is taken in the morning. It will usually also help to keep phones, and any other potential distractions turned off. Additionally, a few specific foods can benefit cortisol levels: Cortisol-reducing foods include dark chocolate, tea and soluble fiber. Frequent alcohol consumption can lead to hypertension and higher cortisol levels. Another study of 128 women with breast cancer showed stress mindfulness training reduced cortisol compared to no stress management strategy (31). Its main job is to help your body function well in times of stress. For example, if stress is causing too much cortisol, then finding ways to deal with stress should reduce cortisol. “Stress mindfulness” emphasizes self-awareness of stressful thoughts and signs of body tension. Read on for more ways to lower high cortisol levels naturally. Cortisol is your hormone responsible for regulating stress. The good news is there are many natural ways to get your cortisol levels in check. Studies show that taking certain supplements can help to manage cortisol levels and stress. Consuming sugar is especially linked to higher cortisol in obese individuals (68). Non-strenuous dancing can greatly decrease cortisol levels. If you consider yourself spiritual, developing your faith can also help improve cortisol. Examples include deep breathing, yoga and tai chi, music and massage. However, the last thing you want is to be stressed about is being too stressed. Healthline Media does not provide medical advice, diagnosis, or treatment. 1. Studies have also shown relaxing music can decrease cortisol (39, 40, 41). Although it increases in the short term, nighttime levels later decrease (23, 24). Detect high levels of cortisol. It may also improve your overall quality of life. Therefore we cannot talk about natural ways of regulating your cortisol levels without discussing how they got there. A relationship with a pet can lower cortisol levels by calming your body and making you feel happier. Recognizing stressful thoughts allows you to formulate a conscious and deliberate reaction to them. Another study of 48 adults showed that contact with a dog was better than support from a friend during a socially stressful situation (57). Last medically reviewed on January 15, 2020. Friends and family are a source of great happiness in life, as well as great stress. Ashwaganda is an Asian remedy that has become popular in the Western world recently. Adaptogenic herbs can help to lower cortisol levels and reduce stress in the body. That’s because cortisol levels tend to be lowest between 11 p.m. and midnight. Try watching a funny tv show or videos on Youtube when feeling stressed. Too much cortisol can also cause other conditions and symptoms, including: Too little cortisol could cause Addison’s disease. A cortisol urine test measures the amount of cortisol in your urine. In a controlled study, 75 men were either given black tea or a placebo tea for 6 weeks. Here are 11 lifestyle, diet and relaxation tips to lower cortisol levels. However, cortisol levels can sometimes be too low or too high, causing Addison’s Disease or Cushing’s Disease in severe cases. Part of this benefit may have been due to spending more time outdoors.