To lower cortisol levels, several effective and natural methods can be followed:
- Diet: Eat a balanced, whole-food, plant-based diet rich in fiber, fruits, and vegetables while avoiding added sugars and processed foods. Include omega-3 fatty acids from fish or plant sources. This helps regulate hormones and reduce inflammation that contributes to elevated cortisol.
- Relaxation and Breathing: Practice deep breathing exercises, meditation, yoga, or tai chi regularly to activate the relaxation response and reduce cortisol production.
- Sleep: Ensure adequate, quality sleep because poor sleep increases cortisol and stress levels.
- Limit caffeine intake especially in the evening, as caffeine can raise cortisol and disrupt sleep.
- Supplements: Magnesium, vitamin B12, folic acid, vitamin C, omega-3 fatty acids, and vitamin D can support cortisol metabolism and stress management when used alongside a healthy diet, but should be taken under medical guidance.
- Lifestyle: Engage in activities that bring joy, laughter, and positive social interactions to promote lower cortisol and improved mood.
Combining these approaches helps regulate cortisol and reduce the negative health impacts of chronic stress.
