How to Reduce Cortisol Naturally: Stress Management for Seniors

09.02.2025 | Category: Health & Well-Being

Expert Reviewer: Dr. Tammy Lovette, MD, ABFM
Medical Director, Mutual of Omaha

Summary: High cortisol levels can cause various health issues. Learn practical tips for reducing cortisol naturally through lifestyle changes and stress management.

Cortisol is your body’s primary stress hormone. Cortisol levels rise when faced with a challenge, whether mental, emotional, or physical, to help you respond. In the short term, this is useful. It sharpens focus, mobilizes energy and helps regulate your blood pressure and inflammation.

However, when stress persists, cortisol remains elevated and doesn’t return to baseline. Over time, it starts to affect nearly every system in the body, including immune function, digestion, metabolism, mood and sleep.

Chronic cortisol elevation is associated with various health problems such as frequent colds or slow recovery from illness, insomnia or trouble staying asleep, brain fog and forgetfulness, weight gain (especially around the middle), muscle weakness or fatigue and irritability and low mood.

Your body is not built to be in fight-or-flight mode all day. Therefore, it’s essential to adopt healthy ways to manage stress and establish daily habits that promote feelings of safety and calm, helping your body reset.

How to reduce cortisol through regular movement

Physical activity creates a temporary spike in cortisol, but over time, your body gets better at handling that spike and resetting. Think of it like training: the more your body experiences short-term physical stress, the better it becomes at returning cortisol levels to normal afterward¹.

A great way to help your body manage cortisol levels is by engaging in regular physical activity. Best workouts for every age include walking, swimming, restorative yoga, gentle stretching, and activities like dance, tai chi, or light cycling for relaxation, circulation, and overall movement.

Start slowly and build gradually. If you’re new to regular activity or managing health concerns, it’s important to consult your physician before beginning a new exercise program.

Your provider may also help tailor recommendations based on joint health, blood pressure, or energy levels. Consistency matters more than intensity. A walk every day is far more effective for managing cortisol than an occasional, exhausting workout that leaves you depleted.

Sleep better to reset stress hormones

Sleep and cortisol have a deeply intertwined relationship. Cortisol levels are designed to rise in the morning to help you wake up, then taper off by evening to allow for rest.

Poor or irregular sleep can disrupt this rhythm, keeping cortisol high when it should be low. Stress often worsens sleep, creating a vicious cycle. However, even minor improvements can help break this pattern.

Tips for better rest:

Stick to a sleep-wake schedule, even on weekends.
Avoid caffeine after 2 p.m. and alcohol near bedtime.
Dim lights in the evening to support melatonin release.
Stop scrolling—blue light from devices delays sleep hormones.
Use a fan, eye mask, or white noise to block distractions.
Try journaling, stretching, or a warm bath to wind down.

If you wake up at night and start worrying, it can be harder to fall back asleep. To break the cycle, try keeping a notepad by your bed to jot down your thoughts instead of letting them spiral.

Practicing stress relief techniques, such as breathing exercises, can also help you get back to sleep. If you face persistent or severe sleep issues, your physician may be able to help rule out conditions like sleep apnea or even refer you to a sleep specialist.

Breathing and mindful relaxation for calm

Your breath is one of the fastest ways to influence your nervous system. Deep, slow breathing triggers a relaxation response²—reducing heart rate, lowering blood pressure, and encouraging the body to release less cortisol.

Here are some breathing techniques to try:

Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4³
4-7-8 breathing: Inhale for 4, hold for 7, exhale for 8⁴
Diaphragmatic breathing: Breathe into your belly, not your chest⁵

These breathing techniques take only a few minutes a day to practice. You don’t need a special space, just a chair or a few minutes of stillness.

Other calming techniques include body scans or progressive muscle relaxation, guided meditation apps or YouTube videos, gentle yoga flows that sync breath with movement, listening to calming music or nature sounds and practicing gratitude or affirmation journaling.

The key is repetition. These tools work best when integrated into a routine, rather than only being used in times of crisis.

Foods and hydration to support balance

The body’s stress response is closely tied to blood sugar levels, inflammation, gut health, and nutrient status. That’s why the food you eat can either add to the burden or help lighten the load, as clean eating supports long-term health.

Supportive nutrition habits include eating regularly, as skipping meals can spike cortisol due to low blood sugar. Focus on real, plant-based whole foods⁶ such as colorful vegetables, fruit, whole grains and lean proteins. Additionally, include healthy fats from nuts, seeds, olive oil and fatty fish. Add magnesium-rich foods such as spinach, dark chocolate and legumes to your diet, and stay hydrated, since even mild dehydration can increase cortisol levels.

Some beverages, such as green tea, matcha or magnesium drinks, have gained popularity for cortisol management. While these may benefit some, they are not guaranteed solutions. You should always consult with your physician before you introduce new supplements to your diet. Stick with water as your foundation.

Limit or avoid sugary snacks and drinks, as well as high-caffeine intake, especially after mid-afternoon. Also, steer clear of highly processed or fast foods that provide little nutritional value.

Talk with a registered dietitian or your physician before making major diet changes, especially if you have high blood pressure, have diabetes or are on medication.

Connect, laugh, and engage with life

Cortisol isn’t just influenced by what you eat or how you sleep; it also responds to how you feel. Isolation, resentment, boredom, or loneliness can keep stress levels high. Connection, joy, and laughter help reduce the impact of stress hormones.

Here are some natural ways to lower cortisol through connections:

Call or visit a friend—don’t wait for a special occasion.
Join a book club, fitness class or local group.
Share a hobby with someone else.
Watch a funny movie or show.
Take a pet for a walk or volunteer at a shelter.

Laughter and positive social interaction release feel-good chemicals such as oxytocin and endorphins. These naturally counteract cortisol’s effects and support long-term mental health⁷.

Restorative techniques

The legs-up-the-wall pose, also known as Viparita Karani,⁸ is a simple yet surprisingly effective technique for reducing stress, promoting relaxation, and improving circulation. Lying flat with your legs resting vertically against a wall encourages relaxation, stimulates circulation, and can help quieten the nervous system.

How to try it: Sit sideways next to a wall, then slowly lie back while swinging your legs up the wall. You can place a pillow under your hips or head for extra comfort if needed. Rest your arms by your sides, and stay in the pose for anywhere from 5 to 20 minutes, focusing on deep, calming breaths.

Use this as a daily wind-down practice, especially before bed. Add calming music, aromatherapy, or a weighted blanket if helpful.

A note on supplements

Some supplements, such as magnesium and vitamin C, may help lower cortisol levels⁹. While some people do report benefits, they’re not one-size-fits-all.

Before adding anything new to your routine, consult with your physician, especially if you have thyroid disorders, autoimmune conditions, or are taking medications like antidepressants, sleep aids, or blood pressure meds. Your doctor can provide guidance tailored to your specific needs.

Small shifts can have long-term impact

Finding balance isn’t just about what you eliminate, but about what you add: healthier habits, stronger boundaries, and a clearer vision for the future. By focusing on what you can build, you create a foundation that supports long-term well-being.

Ready to take control of your future and improve your well-being? Mutual of Omaha provides the tools, planning and specialist advice you need. Explore our Health & Well-Being section to discover how we can help you build a healthier, more secure tomorrow.

Frequently asked questions

What does a cortisol belly look like?

A cortisol belly usually shows up as extra fat around your stomach, making your midsection look rounder or bloated. Even if the rest of your body isn’t gaining weight, stress can cause fat to accumulate in that area, as increased cortisol levels affect how your body stores fat.

What does it mean if your cortisol is low?

Low cortisol means your body might not be producing enough of this essential stress hormone, which can leave you feeling drained, weak or dizzy. It can also make managing everyday stress more difficult. If you suspect this is the case, it’s a good idea to consult with a doctor. If your doctor suspects you have low cortisol, a potentially serious condition, she will order tests to check for this.

What are the main warning signs of stress?

Stress can creep up on you, but some common signs to look out for include feeling more irritable or moody than usual, having trouble falling or staying asleep, feeling constantly tired, struggling to focus, and experiencing headaches or muscle tension.

Expertly Reviewed by Dr. Tammy Lovette, MD, ABFM

Medical Director, Mutual of Omaha

Dr. Lovette is a board-certified Family Medicine physician and Medical Director at Mutual of Omaha. Her clinical career, followed by 15+ years in disability insurance medicine, have strengthened her belief in the power of preventative medicine and education about chronic disease management. In her free time, Dr. Lovette enjoys traveling with her husband, exercising with her dogs, and baking southern treats for family and friends.