What Is Cortisol And How To Lower It

06.20.2024 | Category: Health & Well-Being

Reviewed by: Elizabeth Belanger, MD, ABIM
VP & Medical Director at Mutual of Omaha

Estimated Read Time: ~13 min

Summary

Cortisol helps your body respond to stress and manage energy, but chronic stress keeps it elevated, which can affect with your mood, sleep and weight.
Eating fermented foods, fiber-rich meals and sources of Omega-3s helps keep cortisol levels healthier and more balanced.
Mindfulness, gentle movement, quality sleep and doing things you enjoy lower cortisol naturally.
While supplements might help, they can’t replace solid daily habits.

Cortisol, often called the “stress hormone,” plays several vital roles in your body. It helps regulate your metabolism, controls blood sugar levels, and even influences your sleep-wake cycle.

The issue isn’t with cortisol itself, but with having elevated levels for extended periods.

Chronic stress keeps cortisol pumping through your system, which can lead to weight gain, sleep problems, weakened immunity, and mood changes.

If you’ve been feeling constantly on edge or exhausted despite getting enough sleep, high cortisol levels could be to blame. Your body isn’t designed to handle that kind of constant pressure.

You can bring those levels down through some straightforward lifestyle changes. Regular physical activity and mental health practices help your body better manage stress. Movement enables you to burn off tension and reset your hormonal balance.

Your diet matters too. Adding high-fiber foods to your meals stabilizes blood sugar, helping prevent cortisol spikes throughout the day. What you eat directly affects how your body responds to stress.

Even small moments of calm make a difference. A few minutes of mindfulness during your workday can help reset your stress response.

Learning how to lower cortisol naturally comes down to small, consistent habits that help you feel more energized and resilient.

Understanding cortisol, the stress hormone

Cortisol is a steroid hormone that plays an integral role in many of the body’s functions. It is released as a response to stress to prepare our bodies for either fight or flight, the ability to confront a problem directly or run from it.

Besides preparing the body to respond to stress, cortisol also helps:

Manage your blood pressure
Reduce inflammation
Regulate your body’s metabolism
Control your blood sugar levels
Influence your body’s sleep-wake rhythms

The pituitary gland, a small gland at the base of your brain, and the hypothalamus, a region of your brain that controls the release of hormones, work together to regulate the levels of cortisol in your body.

Cortisol also follows a diurnal rhythm, meaning its levels naturally rise and fall throughout the day. Typically, cortisol peaks in the morning to help you feel awake and alert, then gradually decreases throughout the day.

By nighttime, it should be at its lowest to allow the brain and body to rest. However, ongoing psychological stress, disrupted sleep schedules, and inconsistent daily routines can interfere with this rhythm, causing cortisol to become elevated at the wrong times.

Consistently high cortisol levels at night can lead to trouble falling asleep, frequent awakenings, or feeling fatigued even after a full night’s sleep.

Signs and symptoms of high cortisol

Elevated cortisol levels over a prolonged period can have adverse effects on your physical and mental health.

Symptoms of high cortisol may include:

Bruising easily
Muscle weakness
Weight gain in your abdomen and face
High blood pressure
Purple stretch marks
Type 2 diabetes
Irritability, anxiety and depression

High cortisol levels caused by inappropriate production of cortisol by any part of the body is called Cushing’s syndrome. Dr. Elizabeth Belanger elaborates, “When the inappropriately high cortisol levels are caused by the pituitary, this is called Cushing’s disease.”

It’s essential to remember that these symptoms typically develop gradually, which means many people may not immediately associate their feelings with elevated cortisol. Since these symptoms can overlap with other health issues, it’s important to work with a healthcare provider to clarify the cause of the symptoms. Testing may include cortisol levels through saliva, urine or blood tests.

Identifying elevated cortisol early enables you to make lifestyle changes, such as incorporating natural ways to lower cortisol, to restore balance before more serious health problems arise.

Signs and symptoms of low cortisol

Low cortisol levels can also have adverse effects. Insufficient cortisol levels can restrict your body’s ability to respond to stress.

Symptoms of low cortisol may include:

Chronic fatigue
Low blood pressure
Weight loss without trying

Low cortisol levels can result from Addison’s disease, a serious condition where the adrenal glands fail to produce enough cortisol, potentially leading to life-threatening complications.

Why is it important to maintain healthy cortisol levels?

Cortisol levels that are either too high or extremely low can be hazardous to your health. If you are experiencing symptoms concerning for very high or extremely low cortisol, it is important to see a healthcare professional to discuss your symptoms. These tests have not been well studied and if someone is concerned they have high or low cortisol, they should see a medical professional for evaluation.

Wearable technology that tracks cortisol levels is a future possibility. This innovation could provide valuable insights into how your body responds to stress, helping you make more informed choices to manage your health.

When cortisol stays too high for too long, it can interfere with the body’s ability to recover from everyday stress. Over time, this can lead to a cycle where poor sleep, low energy and heightened stress feed into one another.

People might start feeling more overwhelmed by situations that previously didn’t affect them, or find themselves relying on caffeine and sugar for a quick energy boost. On the other hand, low cortisol levels can impair the body’s ability to handle stress, leaving you feeling sluggish, mentally foggy or emotionally flat.

Maintaining healthy cortisol levels is key to mental clarity, stable mood and consistent energy. Incorporating brain games for adults into your routine can help sharpen focus and improve cognitive function, further supporting your ability to handle stress and stay energized throughout the day.

Foods that help balance cortisol levels

Choosing smart snacks, along with making mindful decisions during your main meals, can significantly influence your cortisol levels.

Some foods that can directly impact your cortisol are:

Fermented foods: Yogurt, kimchi, sauerkraut, kombucha, kefir, tempeh and apple cider vinegar.
Foods rich in dietary fiber: Fruits, vegetables, nuts, beans, lentils and whole grains.
Foods rich in Omega-3 fatty acids: Fish and other seafood (such as salmon and tuna), chia and flax seeds.
Foods containing high levels of polyphenols: Berries and dark chocolate

Your gut health also plays a vital role in how your body manages stress. Much of your serotonin, the hormone that helps regulate mood, is produced in the gut. Therefore, eating foods that support a diverse gut microbiome may help improve overall stress resilience.

This is one reason fermented foods and high-fiber meals can be so impactful. For example, enjoying yogurt topped with berries and chia seeds, adding sauerkraut to a sandwich, or choosing oatmeal with almonds and sliced banana can help support a calmer stress response throughout the day.

It’s also helpful to be mindful of foods that may contribute to cortisol spikes. Meals high in refined sugar or heavily processed ingredients can cause blood sugar fluctuations, which may trigger additional cortisol release.

Eating high-fiber foods can improve your health by helping keep your energy steady and your cortisol levels balanced, especially when paired with protein and healthy fats.

Does apple cider vinegar really help with cortisol?

Apple cider vinegar (ACV) may indirectly affect cortisol levels by influencing blood sugar and insulin levels. However, there is limited scientific evidence that shows ACV directly lowers or controls cortisol levels. Before making any changes to your health routine, it’s best to consult with your physician.

In some cases, ACV may help slow down carbohydrate digestion and reduce blood sugar spikes. Therefore, some people theorize that stabilizing blood sugar throughout the day may help prevent stress-related cortisol fluctuations. However, this effect is more about metabolic regulation than a direct impact on cortisol itself.

Your adrenal glands primarily regulate cortisol in response to stress signals in your brain. Lifestyle factors such as chronic stress, sleep quality, physical activity and diet have a more significant influence on cortisol than any single food or supplement, such as ACV.

So, while ACV may help support your metabolic health, it’s not a remedy for cortisol imbalances.

Lifestyle tips to manage cortisol naturally

The simplest way to reduce cortisol naturally is to relieve stress. Yes, that sounds obvious, but you have more power here than it feels like in the moment.

You don’t need fancy programs or expensive supplements. Most strategies for lowering cortisol are things you can start today. Stress hits everything from your brain to your gut, so when you address it, the benefits show up everywhere. Minor tweaks to your daily routine can shift how your body responds to stress and bring cortisol back down.

Try incorporating some of the following techniques for lowering cortisol levels into your daily routine:

1. Practice mindfulness and relaxation

Spending just 15 minutes a day practicing relaxation techniques such as meditation, yoga or breathing exercises can help reduce stress and lower cortisol levels. Deep breathing is known to activate the vagus nerve, dampening the fight-or-flight response and thus lowering cortisol levels.

A popular breathing exercise is the 4-7-8 breathing technique.¹ All you need to do is find a comfortable place to sit, and if possible, close your eyes.

Then:

Breathe in through your nose for four counts.
Hold your breath for seven counts.
Exhale through your mouth for eight counts.
Repeat the exercise until you feel comfortable and calm.

Other stress-busting techniques include journaling, listening to calming music, or taking a warm bath.

2. Exercise regularly

Physical activities such as walking, Pilates, swimming or even some easy stretching routines to improve mobility can do wonders in relieving stress. However, high-energy exercise may have the opposite effect, raising your cortisol levels, especially in short bursts.

So, stick with low- to moderate-intensity exercise such as brisk walking or gentle yoga if you are looking to reduce cortisol.

3. Get a good night’s sleep

Sleep deprivation can lead to a vicious cycle of irregular cortisol levels in your body. Lack of restful sleep can raise cortisol levels, and too much cortisol can lead to sleep deprivation.

To ensure you get a good night’s sleep, do something that helps you relax before bed, such as reading a book, drinking chamomile tea, or taking a warm bath.

4. Control your exposure to blue light before bedtime

Blue light from cellphones or tablet screens can impact both cortisol and melatonin levels. Exposure to blue light can trick your brain into thinking it’s morning, leading to a rise in cortisol.

In addition, melatonin — the sleep hormone — can’t be produced in the presence of blue light. Therefore, try to read a book instead of scrolling through social media while in bed.

5. Do something you enjoy

Engaging in an activity or hobby you enjoy can help reduce stress and lower cortisol levels. Activities such as gardening, dancing or even cleaning can make a big difference if they bring you joy.

Taking time for these moments of enjoyment allows your body and mind to recharge, helping you handle stress more effectively.

It might sound like unusual advice, but find opportunities to laugh as much as you can. Both spontaneous and even ‘forced laughter’ can help lower cortisol levels and boost your mood.²

Besides improving your mood and energy, laughter therapy — a combination of exercise and playfulness — has been shown to reduce cortisol levels among regular practitioners.

6. Limit coffee, cigarettes, and alcohol

The caffeine in coffee and nicotine in cigarettes are stimulants that can disrupt your sleep pattern and increase your cortisol levels. Alcohol can have the same effect.

Therefore, it’s wise to limit your use of coffee, cigarettes and alcohol, especially close to bedtime, so you can rest easy and maintain low cortisol levels.

7. Spend time with a pet

There’s a reason dogs are called “man’s best friend.” For seniors dealing with pain, pets can be an invaluable source of comfort. Interacting with a well-behaved dog or cat not only helps reduce stress and anxiety but can also ease physical discomfort.

Spending time with pets can boost oxytocin release, the hormone responsible for feelings of happiness and relaxation. This helps manage pain. Pets offer emotional support that can significantly enhance a senior’s quality of life, particularly in managing chronic pain.

8. Eat a healthy diet

The food we eat can significantly affect our cortisol levels. Foods containing dietary fiber and Omega-3 fatty acids, as well as aged or fermented foods, can help reduce stress and anxiety, thereby lowering cortisol levels. So fill your body with heart-healthy and nourishing food.

9. Drink plenty of fluids

Dehydration can also temporarily increase cortisol, so make sure to drink enough water throughout the day to stay hydrated. Keep a water bottle with you as a simple reminder to sip regularly.

Most people need about eight glasses a day, but you might need more if you’re active or it’s hot outside. If you’re feeling tired or foggy, dehydration could be raising your cortisol before you even realize you’re thirsty.

Managing cortisol levels for better health

Cortisol is a hormone that controls a wide range of vital functions in your body. Colloquially known as the stress hormone, cortisol helps regulate your blood pressure, blood sugar and metabolism.

However, too much cortisol can be harmful, especially over a prolonged period. That’s why it is important to know how to lower your cortisol levels.

Practicing ways to manage your stress better, eating healthy, exercising regularly and getting a good night’s sleep are all easy things you can do to lower cortisol levels and stay fit and healthy at every age.

Small, manageable steps can make a significant difference in how your body responds to stress. You don’t need to overhaul your lifestyle all at once. Mutual of Omaha is committed to providing you with the planning and advice you need to help you live a longer, stress-free life.

Just as small choices can strengthen your well‑being, understanding your Medicare options can empower you to make informed decisions about your health coverage. Mutual of Omaha is here to guide you with clear information, personalized support, and solutions that fit your unique needs.

Take the next step toward a healthier, more confident future.

Frequently asked questions (FAQs)

Should you take a supplement to lower cortisol levels?

Certain natural supplements, such as Omega-3 fatty acids or fish oil, may help lower cortisol levels, especially if your diet lacks these nutrients. Ashwagandha, a herb known for reducing stress and anxiety, has also shown promise in lowering cortisol levels. However, supplements should complement, not replace, a balanced diet, and it’s always best to consult with your healthcare provider before starting any new supplement.

What is cortisol belly, and how do you get rid of it?

Cortisol belly refers to the abdominal fat that builds up due to long-term high cortisol levels, often linked to chronic stress. This can lead to weight gain and even purple stretch marks. To get rid of cortisol belly, focus on a balanced diet, regular exercise and stress-reducing techniques such as meditation and deep breathing.

What is the fastest way to lower cortisol levels?

The quickest way to lower cortisol levels is by reducing stress. You can do this through breathing exercises, yoga, meditation or simply taking a few minutes to engage in an activity you enjoy. Prioritizing relaxation and downtime helps your body reset, making it easier to manage stress in the long run.

What role does exercise play in managing cortisol levels?

Exercise plays a vital role in managing cortisol levels by reducing stress and promoting hormonal balance. Low to moderate activities such as walking, yoga and swimming can help lower cortisol, while high-intensity workouts, such as running or weightlifting, may temporarily raise it. The timing of exercise also matters; exercising in the morning can boost energy and reduce stress, while intense evening workouts may interfere with sleep if you’re already dealing with elevated nighttime cortisol.

Reviewed by: Elizabeth Belanger, MD, ABIM

VP & Medical Director at Mutual of Omaha

Dr. Belanger is double board-certified physician in internal medicine and infectious diseases. Professionally, she enjoys disease prevention, including communicable diseases. She loves teaching all levels of learners, from the general public to medical colleagues about infectious diseases. In her free time, she enjoys baking, swimming, walking her dog, and traveling with her husband.