How to lower your cortisol levels

Feeling stressed? You’re not alone – stress is a natural response to challenges in our lives that everyone experiences at some point. The hormone cortisol plays a key role in regulating stress and helps us react to immediate difficulties. However, long-term exposure to stress hormones like cortisol can trigger inflammation and lead to health issues such as high blood pressure, weight gain, fatigue, and heart disease. In this blog, you will learn about the risks associated with chronic stress and elevated cortisol levels. We will also provide information on how to lower your cortisol levels to improve and maintain your health.

Table of Contents

• A brief overview of cortisol
• How do I know if my cortisol levels are too high?
• Does a high cortisol level endanger my health?
• What can I do to lower my cortisol levels?

A brief overview of cortisol

Stress is a natural reaction of the body when we face challenges or changes. When the brain detects a potential threat, the stress response triggers the release of hormones that prepare the body to react quickly. This is also known as the “fight or flight response.”

Cortisol, along with adrenaline, is the most important hormone involved in the stress response. As part of the stress reaction, cortisol increases blood sugar and heart rate while slowing down bodily functions that are unnecessary or harmful in a fight-or-flight situation.

Other functions of cortisol include regulating the immune system, controlling the sleep-wake cycle, and managing metabolism.

Long-term stress and insufficient rest and relaxation can lead to elevated cortisol levels in the body and negatively affect both physical and mental health.

Source:  German Society for Endocrinology, 2023; Cleveland Clinic, 2023

How do I know if my cortisol levels are too high?

Short-term phases of stress and fluctuating cortisol levels are completely normal. However, a health risk arises when cortisol levels remain high over a longer period due to chronic stress or a medical condition. The following symptoms can generally occur with elevated cortisol levels:

• Weight gain

• Anxiety or depression

• Digestive issues

• Elevated blood sugar

• High blood pressure

• Increased susceptibility to infections

• Poor sleep quality

• Headaches, fatigue

• Skin changes

Source: Mayo Clinic, 2021

Does a high cortisol level endanger my health?

Heart disease

Stress and elevated cortisol levels are risk factors for further illnesses. A high level of the stress hormone cortisol is associated with an increased risk of cardiovascular diseases such as heart attack, stroke, and high blood pressure (American Heart Association, 2021). Stress also contributes to unhealthy behaviors like smoking, overeating, and physical inactivity, which are risk factors for heart disease (Mayo Clinic, 2023).

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Depression and anxiety

Additionally, high cortisol levels may be associated with depression and anxiety. Around 50% of people with newly diagnosed depression have been found to have elevated cortisol levels (Dziurkowska & Wesolowski, 2021). However, the relationship between cortisol and mental health is complex, and other factors such as genetics, environment, and lifestyle may also play a role (Stetler & Miller, 2011).

Insulin resistance

In stressful situations, cortisol ensures that more sugar enters the bloodstream, giving us more energy. Cortisol is the “counterpart” of insulin, which helps transport sugar from the bloodstream into cells (UCSF, 2023). Prolonged elevated cortisol is linked to insulin resistance, meaning insulin becomes less effective at controlling blood sugar in the body. This contributes to higher blood sugar and an increased risk of type 2 diabetes (Sharma et al., 2022).

Sleep problems

Approximately 10% of the general population suffers from insomnia – a pathological sleep disorder (Cleveland Clinic, 2023). Cortisol works together with melatonin and fluctuates throughout the day to regulate the sleep-wake cycle or the internal “clock,” which makes us feel sleepy in the evening and awake in the morning. If this rhythm is disrupted, sleep quality or the ability to fall asleep may be impaired (Hirotsu, 2015).

What can I do to lower my cortisol levels?

The first step in lowering your cortisol level is to take a cortisol test to find out whether your level is elevated. This test measures cortisol levels in your urine, blood, or saliva one or more times a day. Sometimes more than one type of sample is collected to provide a complete picture of your cortisol levels and their fluctuations throughout the day. Your doctor can advise you on which test(s) may be suitable for you.

If your cortisol levels are high, you should consult your doctor to rule out a condition (such as Cushing’s syndrome) or side effects from medications. They may recommend a specific treatment based on the cause of the elevated cortisol level or the medications you are taking. If your cortisol level is only mildly elevated due to chronic stress, lifestyle changes and stress management can help reduce your cortisol level over time and improve your overall health.

Adequate sleep

Adequate sleep is essential for good health, and a sleepless night can leave you feeling especially stressed or irritable. Lack of sleep or poor sleep quality, such as frequent awakenings, is linked to elevated cortisol levels (Cleveland Clinic, 2020). Getting enough sleep and maintaining a regular sleep schedule can help regulate cortisol levels and prevent disruptions in the sleep-wake cycle. For adults, 7 to 9 hours per night is ideal, although individual needs may vary. To improve sleep, it can help to stick to a regular sleep routine, exercise during the day, and reduce screen time in the evening. Avoiding large meals, caffeine, and alcohol before bed can also support better sleep quality (CDC, 2022).

Physical activity

Whether you bike to work daily, walk your dog, or are passionate about sports – physical activity significantly supports your health. Exercise has been shown to reduce stress hormone levels and increase endorphins – brain chemicals that can improve mood (Harvard Health, 2020). While a walk may seem less effective than a run or HIIT workout, less intense physical activity can actually be most beneficial for cortisol levels. Studies have shown that low to moderate intensity exercise lowers cortisol levels in the body, while high intensity can lead to an increase (Hill et al., 2008).

Mindfulness and meditation

Mindfulness and meditation are practices that use physical and mental techniques to clear and calm the mind. Although these practices have been used in various religions for centuries, mindfulness and meditation are now recognized as valuable tools for managing stress and promoting mental health. Several studies have shown that meditation practices can lower cortisol levels, and meditation can help people manage stress and stressful thoughts more effectively (Pascoe et al., 2017).

A healthy and balanced diet

Our diet has a major impact on our health and well-being. The following tips can help support your body during stress and lower your cortisol levels.

Reduce caffeine consumption

Caffeinated drinks like coffee and energy drinks are very popular and consumed daily by many people. However, caffeine affects the release of cortisol and causes a temporary increase in cortisol levels (Lovallo et al., 2006). This rise is greater in people who do not usually drink coffee than in daily coffee drinkers (Lovallo et al., 2005). Limiting caffeine to 1-2 drinks per day and avoiding it in the evening can help reduce its impact on sleep and overall cortisol levels.

Limit inflammatory foods

Chronically elevated cortisol is linked to chronic inflammation, a condition involved in diseases such as type 2 diabetes, arthritis, heart disease, inflammatory bowel disease, and Alzheimer’s (Cleveland Clinic, 2021; Snead, 2023). Diet is a key method for fighting inflammation. Pro-inflammatory foods include those high in sugar (e.g., pastries, sweets, sugary sodas), refined carbohydrates (white bread and pasta), fried foods, red meat, and processed meat (e.g., sausages and breakfast meats). A balanced diet rich in fruits, vegetables, and whole grains can help reduce inflammation and cortisol levels in the body.

Harness the protective effects of food

Many foods contain valuable nutrients that can support the body during stress or have preventative effects. The following nutrients may positively influence cortisol levels:

• Dark chocolate (contains antioxidants)

• Bananas and pears (rich in potassium)

• Leafy green vegetables (vitamin C and magnesium)

• Fatty fish (omega-3 fatty acids)

• Probiotics like yogurt and kefir (for a healthy gut flora)

These nutrients can have the following effects:

Antioxidants: Oxidative stress is a condition where there are too many free radicals in the body’s cells and not enough antioxidants to eliminate them, leading to cell and tissue damage (NCI). Oxidative stress is associated with high cortisol levels. A diet rich in antioxidant foods like fruits, vegetables, and nuts can help reduce oxidative stress and promote overall health (Cleveland Clinic, 2023).

Anti-inflammatory foods: Since inflammation is linked to high cortisol, an anti-inflammatory diet can be a helpful step in lowering cortisol levels. A diet rich in unprocessed, anti-inflammatory foods like leafy greens, berries, nuts, and fatty fish can help reduce inflammation in the body and support overall health (Cleveland Clinic, 2023).

Omega-3 fatty acids: These “healthy fats” have a positive effect on cortisol levels, may support heart health, and have anti-inflammatory properties (McCabe et al. 2017). Foods rich in omega-3 fatty acids include salmon, avocados, flaxseeds, and chia seeds.

Magnesium and B vitamins: Foods rich in magnesium and B vitamins can support the metabolism of cortisol and reduce inflammation (Cleveland Clinic, 2023). Foods high in B vitamins include beef and chicken, while magnesium-rich foods include avocados, bananas, broccoli, and dark chocolate.

Chronic stress and elevated cortisol levels can negatively affect our health and well-being. A healthy lifestyle that includes adequate sleep, regular physical activity, and a balanced diet can help manage stress and reduce cortisol and inflammation in the body. If you experience symptoms that may indicate high cortisol levels, consult your doctor and get tested.