Top Tips to Lower Your Cortisol Levels Naturally

How to Lower your Cortisol Levels Naturally

Cortisol is a stress hormone released by our bodies in response to stressful situations. It’s natural for our bodies to have a small amount of cortisol, but problems can arise when levels stay high for too long.

Constantly high levels of cortisol in the body can lead to; weight gain, poor sleep, low energy levels, bad mood, reduced brain function, high blood pressure, and even diabetes. Let’s explore ways to naturally reduce your cortisol levels so you can feel more energetic and healthy.

Manage Stressful Thoughts Through Mindfulness

Mindfulness is training yourself to be more aware of your thoughts, feelings, breathing, heart rate and certain signs of tension. By regognising these stress signals, you can learn to manage them better and not let them overwhelm you. Studies have shown that mindfulness training can significantly improve cortisol levels. 

Regular Exercise

If you are completely new to exercise, remember to start gently. Intense exercise at the beginning can actually raise your cortisol levels. As you become more experienced, your body will handle cortisol better. Aim for moderate exercise at 40-60% of your maximum effort.

Take a Health Supplements

There are multiple health supplements that may help to lower cortisol levels. Remember to check with your doctor before you start a new supplement.

• Fish oil. High in omega-3 fatty acids, several studies have shown them to help in lowering cortisol levels.
• Ashwagandha. This is an Asian supplement, used to help people overcome anxiety and stress. Many studies have shown it to lower cortisol levels in participants.
• Ginkgo. Containing powerful antioxidants, ginkgo is said to help fight inflammation, reduce the effects of free radicals and even improve circulation. Some studies have concluded that its use can help to lower blood pressure, symptoms of stress and cortisol levels.

Maintain a Regular Sleep Pattern

Not getting enough sleep can raise cortisol levels and affect many aspects of life. Shift workers and those who work at night tend to have higher cortisol levels. Insomnia sufferers are also likely to have higher cortisol levels. While you can’t change your work schedule, you can adopt healthy habits to manage cortisol:

• Avoid caffeine in the evening.
• Limit screen time before bed.
• Eat healthy, low-sugar snacks to stay energised
• Exercise regularly

Incorporate Yoga or Meditation into Your Routine

Practising yoga and meditation skills can greatly reduce stress levels. Both disciplines help you to develop focus and promote calmness, which in turn can reduce cortisol levels.

In conclusion, lowering cortisol levels naturally involves adopting a combination of lifestyle changes and healthy habits. Mindfulness and regular exercise can help manage stress and improve your body’s response to cortisol. Incorporating natural supplements, ensuring good sleep and practising yoga can also significantly reduce cortisol levels. By making these adjustments, you can promote a more balanced, healthy and stress-free life.