How to naturally lower high cortisol levels

Stress is omnipresent in our hectic world, and our body responds to it by releasing cortisol, a hormone. An excessive rise in cortisol levels can lead to health problems, including increased inflammation in the body. This article explains why high cortisol levels can be harmful and how you can naturally lower cortisol to protect your health.

Table of Contents

• What is cortisol and what role does it play in stress?
• What are the effects of "too much" cortisol?
• How can you naturally reduce cortisol?
  

What is cortisol and what role does it play in stress?

Cortisol is a vital hormone produced by the adrenal glands that plays a key role in the human body. It belongs to the group of glucocorticoids and is involved in a wide range of physiological processes. One of its main functions is to prepare the body for stressful situations and to regulate the stress response. In times of stress, whether physical or emotional, cortisol production increases. This is meant to prepare the body for a “fight or flight” response by releasing energy and heightening alertness.

Cortisol raises blood sugar levels, promotes the breakdown of fats and proteins to produce energy, and intensifies the inflammatory response in the body. While short-term stress responses can be vital—as they represent a natural defense mechanism to fight infections and initiate healing processes—chronically elevated cortisol levels due to persistent stress can have negative effects on health (Cleveland Clinic, 2021; Thau et al., 2023).

Overall, cortisol plays an indispensable role in maintaining physical balance and helping the body adapt to various challenges.

What are the effects of "too much" cortisol?

When the body constantly releases cortisol over a longer period, it can lead to health problems. Long-term stress that results in persistently high cortisol levels is associated with a variety of health issues, including:

• Hypertension: Chronically elevated cortisol can lead to increased blood pressure over time. High blood pressure is a major risk factor for cardiovascular diseases (e.g., arteriosclerosis) and negatively impacts overall heart health (Whiteworth et al. 2005).
• Weight gain: Cortisol can cause the body to store more fat, especially in the abdominal area, thereby promoting overweight and obesity (Cleveland Clinic, 2023).
• Sleep disorders: Normally, cortisol levels drop in the evening to prepare the body for sleep. However, if stress levels are high, cortisol remains elevated and can make it harder to fall asleep, leading to sleep problems. Conversely, poor sleep can further increase cortisol levels, creating a vicious cycle of stress and insomnia that significantly impairs sleep quality. Studies show that elevated cortisol levels are frequently associated with a subjective decline in sleep quality (Hirotsu et al., 2015).
• Mental health: High cortisol levels are closely linked to mental health disorders. Persistently high cortisol can impair the ability to cope with stress, reducing psychological resilience and increasing the risk of mental illness (Dziurkowska & Wesolowski, 2021).
• Immune system: Chronically elevated cortisol can weaken the immune system and increase susceptibility to illnesses and inflammation in the body.

Source:  Cleveland Clinic, 2023

How can you naturally reduce cortisol?

While a variety of tips for reducing stress and lowering cortisol levels can be helpful, there is also the risk of feeling overwhelmed by too many changes at once. This can create more stress rather than promoting relaxation. That’s why it’s advisable to start with one tip that feels most important or easiest for you to implement.

Relaxation exercises

Research shows that relaxation techniques can effectively lower cortisol levels and thus reduce the experience of stress, both physically and subjectively (as perceived). Examples of such techniques include deep breathing exercises, progressive muscle relaxation, yoga, and meditation. These methods not only help lower cortisol levels but also improve overall well-being. Regularly integrating these techniques into daily life can be particularly helpful in making them a lasting and effective habit that supports stress management (Toussaint et al., 2021; Norelli et al. 2023).

Social support

Studies show that social support plays a crucial role in reducing cortisol release caused by stress. Experiencing emotional support and a sense of belonging in social networks—whether from family, friends, or colleagues—can effectively lower stress levels. Access to social support during acute stress can help reduce stress hormones in the body and lessen the cardiovascular response to stress. Joy and laughter are also key to stress management, as they promote the release of endorphins (the body’s natural painkillers) and help reduce cortisol levels (Heinrichs et al., 2003; Pilcher& Bryant, 2016).

Sufficient sleep

As described in the section on the consequences of excess cortisol, the quality of our sleep is closely linked to cortisol levels. The following strategies may help improve sleep quality:

Sleep hygiene tips

• Consistent sleep routine: Go to bed and wake up at the same time every day to support your natural sleep-wake cycle.
• Avoid stimulants: Avoid caffeine, alcohol, and digital devices before bedtime, as the blue light from screens inhibits melatonin (the sleep hormone) production and makes falling asleep harder.
• Relaxation exercises:Engage in calming activities before bed, such as reading, to ease your body and mind into rest.
• Comfortable sleep environment: Ensure your sleeping space is dark, quiet, and cool to create ideal conditions for restful sleep.

Source: NHS,2023

Regular physical activity

Physical activity can affect cortisol levels differently depending on type, intensity, duration, and frequency. Moderate to high-intensity exercise can increase circulating cortisol levels, while low-intensity movement generally does not cause spikes. Long-term physical activity can lead to hormonal adaptations that help regulate daily cortisol fluctuations and reduce chronically elevated levels (Hill et al., 2008; Caplin et al., 2021).

• Low-intensity activity: Includes slow walking or gentle stretching.
• Moderate-intensity activity: Includes jogging, swimming, or cycling at a moderate pace.
• High-intensity activity: Includes intense running, HIIT (High-Intensity Interval Training), or weightlifting.

The classification of exercise intensity is subjective and can vary depending on a person’s fitness level, age, and health condition.

Whole-food nutrition

Food plays a supportive role in managing high cortisol levels, although the direct effect of specific foods on cortisol production is less clearly defined scientifically. Rather, certain foods help counteract the effects of elevated cortisol, such as inflammation and weight gain. Omega-3 fatty acids, found in many foods, contribute to an anti-inflammatory diet. A balanced diet rich in fiber and low in sugar can help prevent obesity—a risk associated with chronically high cortisol levels. Additionally, magnesium-rich foods may have a supportive effect. Studies have shown that magnesium deficiency is linked to higher cortisol levels, and increased magnesium intake may help lower them (Schutten et al., 2021).

If you’re unsure about your magnesium levels or are simply curious, Homed-IQ offers a magnesium test that allows you to conveniently check your blood levels from home.

These tips can help lower cortisol levels naturally and promote a healthier lifestyle. Keep in mind that reducing stress and cortisol not only improves your well-being but also protects your health in the long term. In cases of persistent stress, it may also be advisable to seek professional support.