Here are effective ways to lower cortisol levels naturally:
- Eat a whole-food, plant-based diet rich in fiber from fruits, vegetables, beans, nuts, and seeds. Avoid added sugars and processed foods to help regulate blood sugar, inflammation, and hormones like cortisol.
- Exercise regularly but in moderation. Aim for around 150 to 200 minutes per week of low- to moderate-intensity activities like walking, cycling, or strength training. Avoid excessive intense exercise which can raise cortisol.
- Prioritize quality sleep, aiming for 7 to 9 hours per night. Set a consistent sleep schedule, create a calm environment, and limit caffeine and screens before bedtime.
- Practice mindfulness, meditation, deep breathing, yoga, or relaxation techniques to activate the parasympathetic nervous system and reduce stress hormone production.
- Limit caffeine intake, especially in the afternoon and evening, as it can increase cortisol and disrupt sleep.
- Consider supplements such as magnesium, omega-3 fatty acids, vitamin B12, vitamin C, and ashwagandha after consulting a healthcare professional. These may help regulate cortisol.
- Engage in activities that promote fun, laughter, and social connection, which can lower cortisol and improve mood.
- Maintain a balanced diet with adequate nutrients, avoiding excess saturated fat and focusing on whole grains, lean proteins, and healthy fats.
Following these strategies can help manage and lower cortisol levels to promote better health and stress resilience.
