Hormones play such a vital role in our health. Cortisol, our stress hormone can wreak havoc when it’s too high! Lowering cortisol can be achieved through lifestyle, dietary, and psychological strategies. Here are some evidence-based methods: You know, the ones you hear about every day!
- Exercise Regularly
Moderate exercise (e.g., walking, yoga, swimming) helps regulate cortisol. Avoid overtraining, as intense or prolonged exercise can spike it. - Prioritize Sleep
Aim for 7–9 hours of quality sleep. Consistent sleep routines and limiting screens before bed support cortisol balance. - Practice Mindfulness or Meditation
Techniques like mindfulness meditation, deep breathing, and progressive muscle relaxation reduce cortisol. - Limit Caffeine
High caffeine intake, especially in the afternoon or evening, can elevate cortisol and disturb sleep. - Engage in Hobbies & Nature
Time spent in nature, gardening, painting, or playing music can reduce stress and cortisol.
Nutrition
- Eat a Balanced Diet
Focus on whole foods, healthy fats, lean proteins, and complex carbs. Avoid refined sugar and processed foods. - Stay Hydrated
Even mild dehydration can increase cortisol. - Try Adaptogens (with caution)
- Ashwagandha, Rhodiola, and Holy Basil may help modulate stress and cortisol.
- Always consult a healthcare provider before using them, especially if you take medications.
- Omega-3 Fatty Acids
Found in fish or supplements, omega-3s are shown to reduce cortisol and inflammation. - Magnesium-Rich Foods
Leafy greens, nuts, seeds, and legumes support stress regulation and sleep.
Mental Health
- Therapy or Counseling
CBT and other forms of therapy can address chronic stress and anxiety. - Social Connection
Spending time with loved ones and building supportive relationships buffer against stress. - Laughter & Joy
Watching a funny movie, playing with pets, or anything that brings genuine laughter lowers cortisol.
What have you found to help you regulate stress and cortisol?
