How to Lower Cortisol: Diet, Sleep & Supplements

Understanding Cortisol and Stress

Cortisol is often referred to as the body's "stress hormone" because it is released when you experience stress. When you're in a stressful situation, your adrenal glands release cortisol to help you manage the situation.

This is part of the body’s natural fight-or-flight response, which is essential for dealing with short-term stress. However, when stress becomes constant, it can lead to cortisol imbalance, which can increase risk for depression, heart disease, and cognitive health issues.

Prolonged high cortisol levels can also have negative effects on your body, affecting areas like on sleep, digestion, and even mood. In the long term, chronic high cortisol levels can cause high blood pressure, heart disease, and type 2 diabetes.

High cortisol levels can also increase abdominal fat, and lead to bone health conditions like osteoporosis and cognitive decline Some of the symptoms of high cortisol in females include weight gain (especially around the abdomen), irregular menstrual cycles, fatigue, and mood swings.

Other stress-related symptoms from excessive cortisol can include headaches, trouble concentrating, and feeling irritable. Understanding these connections can help you recognize when stress might be contributing to cortisol imbalance and take steps to address it early.

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What Are the Signs of High Cortisol?

Some of the symptoms of elevated cortisol won't be apparent. However, the body has ways to tell when a person is experiencing elevated levels of the hormone. Some of these include the following:

• Unintended weight gain (especially the abdominal type)
• Presence of an unusually large amount of facial hair on females
• Always suffering from headache
• Lack of sleep quality and insomnia
• Mood changes (anxiety and depression, for example)
• Joint and muscle pains
• Problems with the gums

When someone is experiencing prolonged elevated cortisol levels, one must also take into account the potential diseases that this hormone imbalance could cause. These are:

• High blood pressure (hypertension)
• Type 2 diabetes
• Osteoporosis
• Dementia

If a person is showing some of the signs listed above, one should not wait before consulting with a doctor.

What Happens When Cortisol Is High?

Cortisol is one of the stress hormones that are secreted by the human body. In small doses, it is useful. But when there are high levels of cortisol for a long period of time, then it leads to many health problems.

Here is the list of the consequences of having too much cortisol in your body:

• Obesity – Because it stimulates food intake and fat deposition in some parts of the body (abdomen)
• Insomnia – Elevated cortisol influences the hormones responsible for sleep regulation
• Memory loss and cognitive impairments – The common symptoms are forgetfulness, inability to concentrate and fatigue
• Weakness of the immune system – Decreases the immunity of the body
• Cardiovascular and metabolic disorders – Long-lasting elevated cortisol increases the risks of such diseases as hypertension, diabetes type 2 and cardiovascular disease

Such conditions like chronic stress, medications, obesity, adrenal or pituitary gland diseases can be the cause of high levels of cortisol.

But thankfully, the means of naturally controlling your cortisol levels are rather efficient. Sleep and exercise more and learn to deal with stress properly.

Effective Strategies to Lower Cortisol Levels

Managing cortisol levels requires a combination of strategies that target the root causes of stress. Below are some practical ways that may help support healthy cortisol levels through everyday habits and choices:

Supplements and Natural Remedies

Certain supplements may also help support healthy cortisol levels. Below are some key options that can may support the body’s ability to manage occasional stress and maintain healthy cortisol balance:

Ashwagandha is a popular adaptogenic herb traditionally used to help the body adapt to occasional stress. It may help support healthy cortisol levels and the body’s natural response to occasional stress. Several studies have shown that Ashwagandha can help you sleep and significantly lower stress levels improve sleep quality, which some people may find helpful when they feel tired or stressed^[1].

Ashwagandha may cause drowsiness in some people. It may interact with certain medications, including sedatives, thyroid medications, and medications for blood pressure or blood sugar. Avoid use during pregnancy, and talk to your healthcare provider before use.

Adaptogens like Rhodiola Rosea and Holy Basil are herbs which may help the body adapt to occasional stress and support healthy cortisol levels^[2]. These herbs are thought to support the body’s natural stress-response system, which includes the adrenal glands. Regular use of adaptogens may help support overall balance during stressful periods.

Vitamin C is not only good for immune function but also may play a role in the body’s normal stress response^[3]. During times of stress, the body uses up more Vitamin C, so maintaining adequate intake may help support a healthy stress response. Foods rich in Vitamin C, such as oranges, strawberries, and bell peppers, are easy ways to support your daily vitamin C intake.

Magnesium is another essential nutrient that may help support relaxation and a healthy response to occasional stress. It supports sleep and relaxation, both of which can play a role in maintaining healthy cortisol levels^[4]. As interest grows around questions such as does magnesium lower cortisol, many people look to magnesium supplements or magnesium-rich foods, like leafy greens, nuts, and seeds, to help maintain healthy magnesium levels.

Probiotics are known for their role in gut health, but they also have a connection to stress and cortisol levels. A healthy gut may play a role in supporting a balanced stress response, especially during periods of occasional stress^[5]. Probiotic-rich foods for gut health like yogurt, kefir, and fermented vegetables may help support gut health, which is connected to overall well-being.

• ✅ Exercise daily (30 mins)
• ✅ Sleep 7–9 hrs
• ✅ Include magnesium-rich foods
• ✅ Practice meditation/yoga
• ✅ Consider adaptogens (Ashwagandha, Rhodiola) after speaking with your healthcare provider

Healthy Diet and Nutrition

What you eat plays a big role in controlling cortisol. A diet rich in foods that lower cortisol, such as leafy greens, berries, nuts, and fish, can help keep cortisol in check.

Reducing sugar and processed foods is also important since these can cause spikes in cortisol levels. Staying hydrated and eating balanced meals throughout the day supports your body’s ability to manage stress.

Macronutrients, including carbohydrates, proteins, and fats, may play a role in supporting healthy cortisol levels. A balanced intake of these nutrients will stabilize blood sugar and give your body the energy it requires to deal with stress.

Healthy sources of each of these macronutrients provide an opportunity to lead a quality lifestyle while building support for your body in regard to handling tension.

• Carbohydrates: Whole grains (brown rice, quinoa), fruits (bananas, apples), and legumes (lentils, beans) provide a fiber-rich source of antioxidants that can help reduce stress in the body.
• Proteins: Protein from lean sources like chicken or turkey, fish like salmon or sardines, eggs, and plant-based proteins like tofu and tempeh can support many processes in the body for overall health.
• Fats: Healthy fats from avocados, olive oil, nuts such as almonds and walnuts, and seeds such as chia seeds and flaxseeds can provide omega-3 fatty acids that can help lower inflammation in the body and in turn help reduce stress in the body.

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Micronutrients include the vitamins and minerals that may help support healthy cortisol levels and are essential for healthy living. Essential micronutrients like magnesium, vitamin C, and B vitamins may help support the body’s normal response to occasional stress.

Moreover, a varied diet rich in these nutrients may help your body stay resilient during periods of occasional stress.

• Magnesium: Spinach, dark chocolate, pumpkin seeds, black beans are examples of magnesium-rich foods that can help support heart and metabolic health.
• Vitamin C: Oranges, strawberries, bell peppers, and broccoli that contain antioxidant properties that can help reduce stress in the body.
• B Vitamins: B vitamins present in whole grains such as oats, and brown rice as well as in leafy greens, eggs, and nuts can provide brain and nervous system support.

Lifestyle Modifications

One of the most effective ways to lower cortisol levels is by making small but important changes to your lifestyle. These changes can help reduce stress and balance cortisol production.

Some lifestyle modification activities you should engage in to help lower cortisol levels include:

Regular Exercise and Physical Activity

Exercise is a powerful way to manage stress and lower cortisol levels. Regular physical activity, such as walking, jogging, or swimming, can help your body use up excess cortisol.

It also improves your mood and energy levels, making it easier to handle stress. The key is to choose activities that you enjoy and can do regularly. Also, you should do at least 30 minutes of moderate physical activity every day.

In this video, our expert shares easy stretches and effective breathing exercises to lower stress and cortisol levels, helping you relax and recharge anytime, anywhere, for a calmer, more peaceful day.

Adequate Sleep and Rest

Getting enough sleep is essential for maintaining healthy cortisol levels. Lack of sleep can lead to cortisol imbalance, making it harder for your body to recover from stress^[6].

Therefore, try to maintain a consistent sleep schedule and aim for 7 to 9 hours of sleep each night. Good rest gives your body time to recharge and helps regulate hormone levels.

Neetu Nair, PhD, a sleep specialist with over a decade of experience in clinical sleep research, shares;

Getting enough quality sleep is one of the most effective ways to reduce elevated cortisol levels. Sleep allows the body to recover and reset, which is essential for keeping hormones in balance. Inconsistent sleep patterns, on the other hand, can lead to cortisol imbalance, making it harder for your body to manage stress effectively.

Stress Management Techniques

Managing stress is a direct way to lower cortisol. Techniques like meditation^[7], deep breathing exercises, and yoga are simple methods that can be done anywhere.

These activities help calm the mind and signal the body to reduce cortisol production. Practicing these stress management techniques regularly can make a significant difference in managing stress over time. You can also try WOWMD Relax & Recharge Duo for stress relief, calm mood, and relaxation support.

Time Management and Organization

Poor time management can lead to stress, which can raise cortisol levels. Organizing your tasks and setting priorities can help you feel more in control and reduce stress.

Therefore, break large tasks into smaller, easy-to-manage steps to make them feel more manageable. This can help to keep your cortisol levels balanced.

What Foods Can Help Reduce Cortisol?

None of the foods listed above would individually help you to lower your cortisol level. However, when combined as part of a balanced diet, they may help support healthy cortisol levels. Therefore, when analyzing the nutrient components of your foods which may help support healthy stress hormone levels.

First, there is magnesium which includes the following food types: beans, legumes, nuts, seeds, spinach, and dairy foods. All of them may help support overall balance in your body.

Second, there are omega-3 fatty acids, including fish, shellfish, flaxseed oil, canola oil, and walnuts. These foods may help support a healthy inflammatory response.

Third, you need to eat foods which include vitamin c, namely bell peppers, strawberries, broccoli, papaya, and tomatoes.

Last but not least, you should consume green tea because it contains L-theanine, a naturally occurring compound that may help support relaxation and a calm mood.

What Supplements Can Help Reduce Cortisol?

High cortisol levels may be associated with ongoing stress, fatigue, and imbalances. However, supplements for lowering cortisol levels may come in handy. Here are some supplements that may help support healthy cortisol levels:

Omega-3 fatty acids that are found in fish oil may help support a healthy stress response and emotional well-being when taken consistently. Fish oil may interact with blood-thinning medications.

Vitamin C may help support the body’s normal response to occasional stress.

L-theanine is a compound found in green tea that may help promote relaxation and support restful sleep. Check with your healthcare provider if you take blood pressure medications or stimulants.

Rhodiola rosea is a plant adaptogen that may help the body adapt to occasional stress and support healthy energy levels.

Ginseng contains antioxidant compounds that may help support the body’s response to occasional stress. Ginseng may interact with blood thinners and blood sugar medications.

Lemon balm is a natural and mild herbal supplement that may help support relaxation and restful sleep. It may cause drowsiness, so use caution when combining it with other calming supplements or sedative medications.

Professional Help

Sometimes, even with lifestyle changes and supplement support, managing cortisol imbalance can prove to be difficult. What do you do then?

Consult a healthcare provider

If symptoms like weight gain, irregular periods, or mood swings persist, it could be a sign that your cortisol levels are still too high. A healthcare provider can run tests to check your cortisol levels and find out if there are any underlying causes that need attention.

Health issues that can cause high cortisol levels include chronic stress, anxiety disorders, and conditions like Cushing's syndrome. Other factors include depression, where approaches such as magnesium for depression are often explored for supporting emotional balance, along with sleep disorders like insomnia, obesity, and certain medications such as corticosteroids.

Thyroid imbalances and chronic infections may also elevate cortisol levels. Getting professional help early can prevent long-term health problems like high blood pressure, type 2 diabetes, and heart disease.

Therapy and counseling options

In addition to medical testing, therapy and counseling can also play a key role in managing stress. Since stress is a major contributor to high cortisol, talking to a professional can offer effective tools to reduce stress.

Therapies like cognitive-behavioral therapy (CBT) and mindfulness techniques can lower cortisol by helping you handle stress more calmly. So, when you consult a professional, you can get the personalized support you need and better understand how to keep your cortisol level in check and manage stress more effectively.