How to Reduce Cortisol Levels for Better Health 

Introduction

Living in a stressful world is a fact of life. Work, personal issues and daily challenges can upset our body’s cortisol balance. Cortisol, also known as the ‘stress hormone,’ is key to this process. But what is the best way to keep cortisol levels in check? Let’s explore. 

This guide will give you a fresh look at cortisol and offer ways to keep it balanced. Plus, it will answer common questions about cortisol. 

What is Cortisol?

Cortisol is a steroid hormone made by our adrenal glands. Usually labelled as the “stress hormone”, it has  more to it. Let’s explore its role and the impact of its ups and downs on us. 

Role of Cortisol in the Body

Cortisol works as follows¹: 

• It keeps our blood sugar in check, giving energy when we’re stressed. 
• It helps reduce inflammation when we get hurt or sick. 
• It controls how fats, proteins, and carbohydrates are used by our bodies, impacting our weight, muscles, and even our cravings. 
• It helps keep our blood pressure and heart running fine when we’re stressed. 
• It boosts our immune system’s reaction to stress, protecting us from harm. 

Effects of High and Low Cortisol Levels

Balance is the key here. Both high and low cortisol levels can cause problems².

• High cortisol for a long time may lead to weight gain, mostly around the belly, tiredness, weak muscles, focus problems, and mood changes. 
• If cortisol is too low, it could trigger symptoms like severe fatigue, lack of hunger, weight loss, low blood pressure, and tummy pain. 

Patients commonly presenting with frequent headaches, unexpected weight gain, irritability, and hypertension may be diagnosed to have increased cortisol levels. Having a correct cortisol balance is essential for your health, and producing too much or too little cortisol can cause health problems.

Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

Causes of Abnormal Cortisol Levels

What disrupts the cortisol balance? Cortisol levels can get out of sync for several reasons. Common disruptors include:

• Constant Stress
• Poor Sleep
• Unhealthy Diet
• Cushing Syndrome
• Addison’s Disease
• Adrenal Insufficiency²
• Medications as Corticosteroids

Symptoms and Signs of High Cortisol Levels

High cortisol³ may lead to

• Physical Symptoms:
  • Rapid weight gain around the face and belly.
  • Purple or pink stretch marks on the skin.
  • Thin, fragile skin that bruises easily.
• Emotional and Hormonal Symptoms:
  • Mood swings and irritability.
  • Brain fog or trouble focusing.
  • Irregular menstrual cycles in women.

Why Managing Cortisol Levels is Crucial?

As mentioned, cortisol has a hand in many vital functions of the body^4,5. So if its levels go haywire, our health could take a hit, ranging from minor to severe issues. 

• Health Implications of High Cortisol Levels: What happens if cortisol stays high for too long? It exposes the body to potential health woes. High cortisol could lead to conditions like diabetes, high blood pressure, chronic fatigue, mental fog, and even hormonal imbalances in both men and women. 

• Emotional and Psychological Impact of High Cortisol: It’s not just the body. The mind can bear the brunt too. Elevated cortisol levels may trigger mental health issues such as anxiety, depression, and difficulties with memory and focus. It could also make you feel antsy and short-tempered more often. 

L-theanine is an amino acid found in black tea, green tea, and some brands of dark chocolate. Research suggests it produces a state of calmness for up to three hours by reducing cortisol levels and blunting cortisol responses. 

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

Strategies to Manage Cortisol Levels

Now that we know why it’s essential to keep cortisol levels in check, let’s look at ways to manage and regulate them better. 

1. Lowering Stress

Stress and cortisol are linked. A consistent daily routine of stress-management is key to regulating cortisol, as controlling stress directly influences your body’s hormone levels.  

• Recognizing Stressful Thinking: Notice your stress before it notices you! Understanding what stress looks like for you can help you manage it better⁸. Regular reflection, introspection, and adopting healthier viewpoints can help change how you respond to stress. 
• Effective Stress Management Techniques: Now, some smart techniques to keep stress at bay are⁶: 
  • Set a sleep cycle to keep cortisol levels and the sleep-wake pattern in sync. 
  • Exercise regularly to channel the energy built up due to stress. 
  • Use deep breathing or meditative practices for quick calming effects. 
  • Take up a hobby to take your mind off stress. 
  • Mindfulness practices help focus on the now, cutting off stress about the past or future. 

2. Relaxation Techniques

As much as activity matters, so do periods of rest. These ‘rest’ sessions allow your body to relax and cut back on cortisol release. 

• Benefits of Deep Breathing: Deep breathing is a quick fix for stress. It can slow down your heart rate, which gets your body to produce less cortisol⁶. Even a few moments of guided or freestyle deep breathing can make a noticeable difference in your stress and cortisol levels. 
• Role of Meditation in Cortisol Management: Meditation is a game-changer for keeping cortisol in check⁶. Regular practice guides you towards relaxation, which helps lower cortisol levels and alters how you respond to stress. 

3. Dietary Approach

“We are what we eat.” This phrase holds true for cortisol, too. The foods you consume can either contribute to a rise in cortisol or help regulate it^6,7. 

• Nutritious Diet and its Benefits: A balanced diet is key to managing cortisol. Foods with anti-inflammatory benefits or ones that promote calm can help balance cortisol production. 
• Cortisol Reducing Foods: Foods such as green tea, dark chocolate (in moderation, of course), bananas, and garlic are thought to help lessen cortisol levels. Also, Vitamin C-rich foods like citrus fruits, red pepper, strawberries, kiwi, oranges help stabilize cortisol. Eating a potassium-rich diet with foods like bananas, oranges, melons, spinach, broccoli, sweet potatoes, and prunes is good too⁷. 

Although initial studies have shown that these food items may be helpful, further large-scale human trials are needed to prove this. It is best to consume them in moderation. 

Following a healthy diet and lifestyle is beneficial. But cases of high cortisol levels in lab reports must be evaluated and treated by an endocrinologist. Very high cortisol levels will not respond merely by diet and lifestyle changes.

Dr. Arpit Verma, MBBS, MD (Pharmacology)

4. Importance of Avoiding Caffeine 

Caffeine might perk you up, but it’s a cortisol buster. Drinks with caffeine like coffee can kick up cortisol, leading to a brief spike in its levels. Try cutting back on caffeine, especially before bedtime, to avoid throwing off the sleep pattern⁴.

5. Quality Sleep

There’s nothing like a good night’s sleep to revitalize body and mind. Good, consistent sleep lets cortisol levels reset, leaving you fresh for the next day⁶. Create a calming pre-sleep routine, try to wake and sleep at the same time each day, and make sure your resting space invites sleep. 

6. Regular Exercise

Physical activity lifts your mood naturally. Regular exercises at moderate intensity can reduce cortisol and up the levels of endorphins, nature’s happy hormones^6,8. 

7. Maintaining Healthy Relationships

Good times with loved ones and social activities are key to warding off stress. Strong bonds and positive social events breed joy and provide necessary emotional support, all of which help manage stress and, in turn, cortisol levels^6,8. 

8. Additional Lifestyle Modifications

Dealing with cortisol requires a full-picture approach rather than piecemeal solutions. Choosing a lifestyle that includes more calming activities could bring bigger rewards. 

• Role of Hobbies in Reducing Cortisol: Engaging in activities that you love can lower stress, and in turn, cortisol levels. Be it gardening, painting, playing a sport, or any other hobby, find time to indulge in it each week⁸ . 
• Benefits of Laughter and Fun in Cortisol Management: Laughter really is the best medicine! Being a natural stress reliever, laughter brings instant relief and lowers cortisol⁸. So, join in fun and laughter with your loved ones, watch a funny movie or read a comic book together to naturally manage your cortisol. 
• Influence of Having a Pet on Cortisol Levels:Ask any pet parent, pets are calming companions. Interacting with pets has been shown to lower stress, and thus, cortisol⁸ . 
• Impact of Smoking on Cortisol Levels^:While smoking harms you in many ways, one lesser-known reason is that it raises cortisol levels⁶. So, quit smoking if you’re looking to manage cortisol levels. 
• Role of Supplements in Controlling Cortisol Levels: Taking scientifically tested supplements can also help manage cortisol. Omega-3 fatty acids and the adaptogen herb Ashwagandha are known to reduce cortisol^9,10. Yet, its best to consult a healthcare provider before consuming these routinely. 

Conclusion

Dealing with life’s stresses can be challenging and affect our health. Understanding cortisol’s  impact on health, and how to manage it can seem intimidating, but it’s achievable. It’s essential to recognize that cortisol itself is not the problem; the imbalance is. Stress management, a balanced diet, sufficient sleep, exercise, and nurturing relationships are essential for managing cortisol levels. Additionally, simple lifestyle adjustments and the use of scientifically-supported supplements can help maintain a healthy cortisol balance. 

Frequently Asked Questions (FAQs)

References

1. Thau L, Gandhi J, Sharma S. Physiology, Cortisol [Internet]. National Library of Medicine. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538239/ 

2. Medline Plus. Adrenocorticotropic Hormone (ACTH): MedlinePlus Lab Test Information [Internet]. medlineplus.gov. 2021. Available from: https://medlineplus.gov/lab-tests/adrenocorticotropic-hormone-acth/ 

3. Cushing’s Syndrome [Internet]. Medlineplus.gov. National Library of Medicine; 2019. Available from: https://medlineplus.gov/cushingssyndrome.html 

4. Çay M. The Effect of Cortisol Level Increasing Due to Stress in Healthy Young Individuals on Dynamic and Static Balance Scores. Northern Clinics of Istanbul [Internet]. 2018 May 29;5(4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371989/ 

5. Heinze K, Lin A, Reniers RLEP, Wood SJ. Longer-term increased cortisol levels in young people with mental health problems. Psychiatry Research. 2016 Feb;236:98–104. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4756272/ 

6. CDC. Managing Stress [Internet]. Mental Health. CDC; 2025. Available from: https://www.cdc.gov/mental-health/living-with/index.html 

7. Best Foods to Reduce Stress [Internet]. cms.illinois.gov. Available from: https://cms.illinois.gov/benefits/stateemployee/bewell/foodforthought/best-foods-to-reduce-stress.html 

8. University of Colorado . 25 Quick Ways to Reduce Stress [Internet]. Colorado Law. 2014. Available from: https://www.colorado.edu/law/25-quick-ways-reduce-stress 

9. Lovallo WR, Whitsett TL, al’Absi M, Sung BH, Vincent AS, Wilson MF. Caffeine Stimulation of Cortisol Secretion across the Waking Hours in Relation to Caffeine Intake Levels. Psychosomatic Medicine. 2005;67(5):734–9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2257922/ 

10. National Institutes of Health. Office of Dietary Supplements – Ashwagandha: Is It Helpful for stress, anxiety, or sleep? [Internet]. ods.od.nih.gov. 2023. Available from: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/ 

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