Cortisol is a hormone your body produces in response to stress—it plays a key role in helping you react to danger or high-pressure situations. Beyond that, it also influences vital functions like metabolism, inflammation, and immune response.
However, in today’s fast-paced world, many people experience elevated cortisol levels more frequently than is healthy. When this hormone stays high for extended periods, it can contribute to a range of short- and long-term health issues. The good news? Diet, lifestyle habits, and certain supplements can support healthier cortisol balance.
What Are the Signs of High Cortisol?
Moderate to high cortisol levels can lead to health issues. Some of the signs of high cortisol you might notice include:
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Weight gain, especially around your stomach
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Excess facial hair growth in women
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Headaches
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Sleep disturbances
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Mood disorders, like depression
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Joint and muscle pain
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Gum disease
Natural Ways to Lower Your Cortisol Levels
Under normal circumstances, the brain and adrenal glands regulate cortisol levels naturally. When stress fades, cortisol production decreases, and the body’s levels return to normal. However, for those dealing with chronic stress, certain medical conditions, or taking specific medications, cortisol levels may remain higher than usual. In these situations, a cortisol detox may be beneficial, and methods for reducing cortisol, such as
1. Get the right amount of sleep
Stress often disrupts sleep, making it harder to fall or stay asleep. Unfortunately, lack of sleep can, in turn, raise cortisol levels, creating a vicious cycle of stress. It’s essential to prioritize quality sleep to help break this cycle.
Reducing caffeine intake can also aid in falling asleep more easily. Additionally, magnesium is highly beneficial for managing stress and promoting restful sleep, as it helps regulate cortisol levels and relaxes the nervous system, supporting better sleep quality.
2. Get regular exercise
Consistent physical activity is linked to a lower risk of chronic diseases, reduced stress, and improved health. This helps in lowering cortisol levels over time.
Regular exercise can also enhance your ability to cope with acute stress and diminish the negative health effects of stress, including elevated cortisol.
However, excessive exercise can have the opposite effect. It’s important to aim for 150–200 minutes of moderate-intensity exercise per week, with sufficient rest between sessions to avoid overtraining.
3. Learn to recognize stressful thinking
Recognizing stressful thinking is key to reducing cortisol levels because our thoughts directly trigger the body’s stress response. When we perceive a situation as threatening, even if it’s just in our minds, cortisol is released. By learning to identify and challenge these thoughts, we can prevent the unnecessary activation of the stress response, shift our mindset from threat to problem-solving, and break the cycle of anxiety that perpetuates high cortisol.
Mindfulness practices, such as meditation or deep breathing, help us stay present and non-judgmental, allowing us to detach from stress-inducing thoughts and gain greater control over our reactions. This improves emotional regulation, fosters healthier coping strategies, and contributes to lower cortisol levels and better overall health.
4. Breathe
Breathing techniques can have a profound impact on the parasympathetic nervous system, which is responsible for the body's "rest and digest" functions. When we practice deep, slow breathing, it activates the parasympathetic system, which helps counterbalance the stress response triggered by the sympathetic system (the "fight or flight" response). This shift leads to a reduction in heart rate, blood pressure, and, importantly, cortisol levels.
Deep breathing stimulates the vagus nerve, which sends signals to the brain to relax the body, reduce stress, and promote a sense of calm. By engaging in controlled breathing exercises—such as diaphragmatic breathing, box breathing, or 4-7-8 breathing—we can naturally lower cortisol levels and trigger the body’s relaxation response, helping to reduce the harmful effects of chronic stress over time.
5. Have fun and laugh
Laughter triggers the release of endorphins, the body's feel-good hormones, which can improve mood and create a sense of well-being. When we laugh, the body also activates the parasympathetic nervous system, promoting relaxation and reducing the stress response. This can lead to a reduction in cortisol levels.
Engaging in enjoyable activities, whether it's playing a game, spending time with loved ones, or watching a funny movie, can help lower stress hormones and improve overall health. By incorporating fun and laughter into your daily routine, you can effectively manage stress and support a balanced, healthier lifestyle.
6. Maintain healthy relationships
Supportive social connections provide emotional comfort, help us feel understood, and create a sense of belonging—all of which buffer the impact of stress. Positive interactions with friends, family, or loved ones can stimulate the release of oxytocin, a hormone that counteracts cortisol and promotes relaxation and trust.
Regular, meaningful connection also activates the parasympathetic nervous system, encouraging calm and reducing the body’s stress response. Prioritizing healthy communication, empathy, and mutual support in relationships is not only good for emotional well-being but also for long-term hormonal balance and overall health.
7. Take care of a pet
Interacting with animals, especially through petting, playing, or simply spending time together, has been shown to lower cortisol and increase oxytocin, the “bonding” hormone that promotes feelings of calm and connection. Pets also provide a sense of routine, companionship, and unconditional love, which can reduce feelings of loneliness and anxiety.
Whether it's walking a dog, cuddling a cat, or even watching fish swim, caring for a pet activates the parasympathetic nervous system and helps create moments of joy and relaxation that support overall emotional and hormonal well-being
8. Be your best self
Persistent feelings of guilt, shame, or inadequacy can keep the body in a heightened state of stress, leading to imbalances in cortisol levels over time. These emotions are often triggered by internalized stigma related to factors like weight, race, or sexual orientation—and while we can't always change external perceptions, we can work on how we respond to them.
Addressing the root causes of guilt might involve making meaningful changes in your life, or simply learning to offer yourself the same compassion you'd give a friend. Practicing self-acceptance and forgiveness—toward yourself and others—can be transformative. These practices can also support a cortisol detox, helping you reduce stress and improve both mental and physical health.
9. Eat a nutritious diet
What you eat plays a powerful role in how your body manages stress and regulates cortisol. A nutritious, well-balanced diet can help keep your blood sugar stable, reduce inflammation, and support your adrenal glands—the very organs responsible for producing cortisol. Prioritize whole foods like leafy greens, colorful vegetables, healthy fats, and protein-rich meals.
Magnesium-rich foods (such as spinach, avocados, and nuts), vitamin C, and omega-3s have all been shown to help lower cortisol levels naturally.
Staying hydrated and limiting processed foods, excessive sugar, and caffeine can also contribute to a more balanced stress response and overall hormonal harmony.
What Supplements Can Help Reduce Cortisol?
In addition to all the natural strategies for lowering cortisol—like exercise, mindfulness, sleep, and nutrition—there are also supplements available that may support healthy cortisol levels. These can include adaptogenic herbs like ashwagandha or rhodiola, magnesium, omega-3 fatty acids, and certain B vitamins.
Supplements come in many forms, from capsules and powders to gummies and teas, making it easier to find something that fits your routine. However, it’s essential to consult with a healthcare professional before starting any new supplement, especially if you have underlying conditions or are taking medications, to ensure it’s safe and appropriate for your specific needs.
Magnesium
Magnesium plays a crucial role in helping regulate the body’s stress response by supporting the nervous system and promoting relaxation, making it a powerful ally in lowering cortisol levels naturally. At Glow, we formulated a Super Rich Magnesium Body Lotion that offers a soothing way to incorporate this essential mineral into your daily routine—absorbed through the skin, it delivers targeted relief while nourishing and calming your body from the outside in.
Omega-3 fatty acids
Omega-3 fatty acids, found in foods like fatty fish, walnuts, and flaxseeds, have been shown to help reduce inflammation and support a balanced stress response. Research suggests they may also help lower cortisol levels and improve mood regulation. Including Omega-3s in your diet is a simple yet effective way to support both mental and hormonal well-being from within.
Vitamin C
It is a powerful antioxidant that plays a key role in supporting the adrenal glands, which are responsible for producing cortisol. During periods of stress, the body's need for Vitamin C increases, and getting enough of it can help regulate cortisol levels more effectively. In addition to boosting immunity, adequate Vitamin C intake may help the body recover more quickly from stress and maintain hormonal balance.
L-theanine
L-theanine, a natural compound found in green tea, is well known for promoting relaxation without causing drowsiness. It can help reduce cortisol levels by encouraging a calmer mental state and improving the body’s stress response.
Research suggests that L-theanine may support alpha brain wave activity, which is associated with a state of relaxed alertness—making it a helpful supplement for managing daily stress and improving overall well-being.
Rhodiola rosea
It is an adaptogenic herb known for its ability to help the body adapt to stress. It works by balancing cortisol levels, particularly in response to physical and mental stress. Studies suggest that Rhodiola may improve endurance, reduce fatigue, and enhance mood, making it a popular supplement for supporting both physical and mental well-being. By helping regulate the body's stress response, it can be a valuable addition to a stress-management routine.
Ashwagandha
It is another powerful adaptogenic herb that has been traditionally used in Ayurvedic medicine to help the body cope with stress. It has been shown to lower cortisol levels, reduce anxiety, and improve overall resilience to stress.
Ashwagandha works by modulating the body's stress response, promoting balance and calming the nervous system. It may also support improved sleep, mental clarity, and energy levels, making it a popular choice for those looking to manage stress and maintain optimal health.
Ginseng
Ginseng, particularly Panax ginseng, is another adaptogen that can help reduce cortisol levels and support the body’s ability to manage stress. It works by improving the body’s energy levels, enhancing mental clarity, and boosting resilience to stress.
It has been shown to help regulate the adrenal glands, which are responsible for cortisol production, making it a beneficial herb for balancing stress hormones. Additionally, it may improve mood and overall well-being, helping to promote a more stable, calm state of mind.
Final Thoughts
In conclusion, managing cortisol levels is crucial for maintaining both physical and mental well-being, especially in today’s fast-paced world. By incorporating natural methods like mindfulness, regular exercise, healthy relationships, and proper sleep, alongside the use of beneficial supplements like magnesium, you can support your body in reducing stress and improving overall health.
Remember, it's important to listen to your body and seek professional advice when considering supplements or making changes to your routine. Taking small, consistent steps toward managing stress can lead to a more balanced, healthier lifestyle.
