11 Natural Ways To Lower Your Cortisol Levels

9/13/21, 9:23 PM 11 Natural Ways to Lower Your Cortisol Levels
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NUTRITION u Evidence Based
11 Natural Ways to Lower Your Cortisol

Levels
Written by Katey Davidson, MScFN, RD, CPT — Medically reviewed by
Dominique Fontaine, BSN, RN, HNB-BC, HWNC — Updated on June 14, 2021
Cortisol is a stress hormone the adrenal glands release. It helps your

body deal with stressful situations, as your brain triggers its release
through the sympathetic nervous system — the “fight or flight” system —
in response to many different kinds of stress (1  , 2  ).
While the short-term release of cortisol can help you run quickly from
danger, when cortisol levels are too high for too long, this hormone can
hurt you more than it helps (1  , 2  ).
Over time, this can lead to an array of health issues such as weight gain,
high blood pressure, diabetes, heart disease, insomnia or difficulty
sleeping, mood irregularities, and low energy levels (1  , 2  ).
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This article discusses 11 ways to help naturally lower your cortisol levels.
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What happens when cortisol is high?

Over the last 20 years, studies have increasingly revealed that moderate
to high cortisol levels may lead to an array of health issues, such as (3  ,
4  , 5  , 6  ):
Chronic disease. Long-term increased cortisol may increase your

risk for high blood pressure, heart disease, type 2 diabetes,
osteoporosis, and other chronic diseases.
Weight gain. Cortisol may increase appetite and signal the body to
shift metabolism to store fat.
Lack of energy/difficulty sleeping. It can interfere with sleep

hormones which may impact sleep quality and length.
Difficulty concentrating. Also referred to as “brain fog,” some

people report trouble focusing and lack of mental clarity.
Impaired immune system. Increased cortisol can hamper the
immune system, making it more difficult to fight infections.
Cushing’s syndrome. In rare cases, very high cortisol levels can
lead to Cushing’s syndrome, a rare but serious disease. 
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Elevated cortisol levels can be caused from many underlying issues such
as overactivity or cancer of the pituitary or adrenal glands, chronic stress,
and medication side effects (e.g., prednisone, hormonal therapy) (7  ).
Further, existing chronic disease (e.g., obesity) may lead to higher cortisol
levels, causing a “chicken or the egg” type of scenario (7  ).
Therefore, it’s best to work with a qualified health professional to

establish the root cause of your health issues. Along with this, you may
want to introduce some effective lifestyle habits that may help you better
manage your cortisol levels. Here are some recommendations:
1. Get the right amount of sleep

Prioritizing your sleep may be an effective way to reduce cortisol levels.
Chronic sleep issues such as obstructive sleep apnea, insomnia, or shift
work have been associated with higher cortisol (8  ).
One review of 28 studies in shift workers found that cortisol levels were
higher in workers who slept during the day (night shift workers) rather
than at night (day shift workers) (9  ).
Those on rotating shifts have been linked with poorer health outcomes,
such as obesity, heart disease, type 2 diabetes, and worsened mental
health (10  , 11  , 12  ).
Further, insomnia is a sleep condition that refers to difficulty sleeping. It

can be caused by many things, including stress and obstructive sleep
apnea. This can result in increased circulating cortisol which affects your
daily hormone patterns, energy levels, and other facets of health (8  ,
13  , 14  ).
If you are a night shift or rotating shift worker, you do not have complete
control over your sleep schedule, but there are some things you can do to
optimize sleep (15  , 16  , 17  , 18  ):
Have a bedtime routine. Establishing a consistent bedtime routine

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(e.g., shower, read a book, etc.) can tell your brain and body to start
winding down for the night. Privacy - Terms
Go to bed and wake up at the same time each day. A regular sleep
schedule has been shown to be one of the most effective ways to
improve sleep.
Exercise earlier in the day. Exercising regularly can improve sleep

quality but should be done at least 2–3 hours before bedtime.
Limit caffeine intake. Try to stop consuming caffeine-containing

food and drinks around 6 hours before your bedtime.
Avoid nicotine and alcohol. Both substances can affect sleep
quality and duration.
Limit exposure to bright light at night. Around 45–60 minutes

before sleep, reduce your exposure to bright and/or blue light.
Instead of reaching for your phone in bed, try reading a book or
listening to a podcast.
Go to bed in a quiet room. Limit interruptions by using white noise,

ear plugs, and silencing your phone.
Take naps. If shift work cuts your sleep hours short, napping can
reduce sleepiness and prevent a sleep deficit. That said, napping
may worsen sleep quality in non-shift workers.
SUMMARY
Practicing good sleep hygiene can help to keep cortisol in a

normal rhythm. Keeping a consistent sleep schedule, avoiding
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caffeine 6 hours before bed, and staying off your cell phone right
before bed are effective strategies.
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2. Exercise, but not too much

Depending on the intensity of exercise, it can increase or decrease
cortisol.
Intense exercise increases cortisol shortly afterward but will decrease a

few hours later. This short-term increase helps coordinate growth of the
body to meet the challenge. Additionally, the size of the cortisol response
lessens with routine training (19  ).
Regular exercise has been shown in numerous studies to help improve

sleep quality, reduce stress, and improve overall health, which can help
lower cortisol over time (20  , 21  , 22  ).
Interestingly, regular exercise has also been associated with greater

resilience to acute stress and may lower negative health effects
associated with stress, such as high cortisol (20  ).
That said, overdoing it can have the opposite effect. Therefore, aim for
around 150–200 minutes of mostly low- to moderate-intensity exercise
each week and allow yourself time to rest between workouts.
SUMMARY
Exercising regularly can 

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promote good health, which may help lower cortisol levels. That
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said, avoid overdoing it and aim for around 150–200 minutes of

low- to moderate- intensity exercise each week.
3. Learn to recognize stressful thinking

Paying attention to stressful thoughts may help you reduce them.
Mindfulness-based stress reduction is a strategy that involves becoming

more self-aware of stress-provoking thoughts, accepting them without
judgment or resistance, and allowing yourself the ability to process them
(23  ).
Training yourself to be aware of your thoughts, breathing, heart rate, and

other signs of tension helps you recognize stress when it begins (23  ).
By focusing on awareness of your mental and physical state, you can

become an objective observer of your stressful thoughts, instead of a
victim of them (24  ).
Recognizing stressful thoughts allows you to formulate a conscious and

deliberate reaction to them. For example, a study involving 43 women in a
mindfulness-based program showed the ability to describe and articulate
stress was linked to a lower cortisol response (25  ).
Other studies have also shown lowered cortisol levels after regularly
practicing mindfulness (26  , 27  , 28  ).
Therefore, try adding mindfulness-based practice to your daily routine for

better stress management and reduced cortisol levels.
SUMMARY
Practicing mindfulness can help you identify stressful thoughts

and better manage them. Mindfulness-based practices such as 
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meditation may help you reduce stress and lead to lower cortisol
levels. Privacy - Terms
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4. Breathe
Deep breathing is a simple technique for stress reduction that can be
used anywhere. Similar to mindfulness-based practice, controlled
breathing helps to stimulate the parasympathetic nervous system, known
as the “rest and digest” system, which helps to lower cortisol levels (29  ).
Studies have shown decreases in cortisol after participants incorporated

deep breathing into their routines (30  , 31  , 32  ).
This type of practice is popular in mindfulness-based practices such as

meditation, yoga, tai chi, and qigong, where there is a strong emphasis on
breathing and mind-body connection (33  , 34  , 35  ).
Multiple studies confirm that these practices can help to lower cortisol
and manage stress (36  , 37  , 38  , 39  ).
SUMMARY
Deep breathing stimulates the parasympathetic nervous system,

which is responsible for relaxation and lower cortisol levels.
Meditation, Ayoga, tai chi, and qigong are great ways to practice
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5. Have fun and laugh

Another way to keep cortisol down is have fun and laugh.
Laughing promotes the release of endorphins and suppresses stress

hormones such as cortisol. It’s also linked with better mood, reduced
stress and perceived pain, lower blood pressure, and a stronger immune
system (40  , 41  , 42  , 43  ).
Interestingly, both authentic and forced laughter can lead to lower levels
of stress (44  ).
For example, laughing yoga — a form of yoga that promotes deliberate

bouts of laughter — has been shown to lower cortisol levels, reduce
stress, improve mood, and increase perceived energy levels (45  , 46  ,
47  ).
Developing hobbies can also promote feelings of well-being, which may

translate to lower cortisol. A study involving 49 middle-aged veterans
showed that taking up gardening decreased levels more than
conventional occupational therapy (48  ).
Another study involving 1,399 people showed lower cortisol levels in

those who regularly engaged in hobbies they genuinely enjoyed (49  ). 
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Finally, studies have also shown relaxing music can decrease cortisol
(50  , 51  )
SUMMARY
Tending to your own happiness can help keep cortisol down. If

you’re feeling stressed, try listening to music or making yourself
laugh.
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6. Maintain healthy relationships

Friends and family are a source of great happiness in life, as well as great
stress. These dynamics are played out in cortisol levels.
Cortisol is incorporated in tiny amounts into your hair. The amounts of

cortisol along the length of a hair correspond to cortisol levels at the time
that part of the hair was growing. This allows researchers to estimate
levels over time (52  ).
Studies of cortisol in hair show that children with a stable and warm family
life have lower levels than children from homes with high levels of conflict
(52  ).
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Within couples, conflict results in a short-term elevation in cortisol,

followed by return to normal levels (53  ).
A study of conflict styles in 88 couples found nonjudgmental mindfulness

led to a more rapid return of cortisol to normal levels following an
argument. Therefore, practicing compassion and empathy toward your
partner — and receiving it back — may better manage your cortisol levels
(53  ).
Support from loved ones can also help reduce cortisol in the face of
stress.
For example, one study showed that having an affectionate interaction

(verbally or physically) with a romantic partner or platonic friend before a
stressful activity resulted in lower stress-induced markers such as heart
rate and blood pressure (54  ).
SUMMARY
Relationships with friends and family can lead to happiness and

to stress. Spend time with those you love and learn to forgive
and manage conflict for better emotional and physical health.
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7. Take care of a pet

Relationships with animal companions can also reduce cortisol.
In one study, interaction with a therapy dog reduced distress and cortisol
during a minor medical procedure in children (55  ).
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Another study involving 48 adults showed that contact with a dog was
better than support from a friend during a socially stressful situation
(56  ).
A third study tested the cortisol-reducing effect of canine companionship

in pet owners compared with those who were not pet owners (57  ).
The latter group experienced a greater drop in cortisol when they were
given canine companions, likely because pet owners had already
benefited from the friendship of their animals at the beginning of the
study (57  ).
Due to the well-known stress-reducing benefits of pets, many long-term

care homes and university/college campuses have introduced pet
therapy as a natural cortisol- and stress-reducing activity (58  , 59  , 60  ,
61  ).
SUMMARY
Several studies show that interacting with an animal companion

reduces stress and lowers cortisol levels. Even if you do not own
a pet, interacting with another person’s pet can reap similar
benefits.
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8. Be your best self

Feelings of shame, guilt, or inadequacy can lead to negative thinking and
elevated cortisol (62  ).
For some causes of guilt, fixing the source will mean making a change in
your life. For other causes, learning to forgive and accept yourself and
others can help you move on and improve your sense of well-being (63  ).
Developing a habit of forgiving others is also critical in relationships.
One study of 145 couples compared the effects of different kinds of

marriage counseling. Couples who received interventions that facilitated
forgiving and conflict resolution techniques experienced reduced cortisol
levels (64  ).
SUMMARY
Resolving guilt improves life satisfaction and cortisol levels. This

may involve changing habits, forgiving others, or learning to
forgive yourself.
9. Tend to your spirituality

If you consider yourself spiritual, developing your faith can also help
improve cortisol levels.
Studies show that adults who expressed spiritual faith experienced lower
cortisol levels in the face of life stressors such as illness (65  , 66  ).
Prayer is also associated with reduced stress, anxiety, and depression

(67  , 68  , 69  ).
If you do not consider yourself spiritual, these benefits may also be 

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available through meditation, developing a social support group, and
performing acts of kindness (70  ). Privacy - Terms
SUMMARY
For those with spiritual inclinations, developing faith and

participating in prayer can help manage cortisol. Whether you’re
spiritual or not, performing acts of kindness can also improve
your cortisol levels.
10. Eat a nutritious diet

Nutrition can influence cortisol for better or for worse.
While all foods can be enjoyed in moderation, being mindful of the foods
you eat may alleviate symptoms of stress and help you better manage
your cortisol levels.
Regular high added-sugar intake may result in elevated cortisol levels.

Interestingly, a high sugar diet may also suppress cortisol release during
stressful events, making it more difficult for your body to handle stressful
situations (71  , 72  , 73  ).
What’s more, one study found a diet high in added sugar, refined grains,
and saturated fat led to significantly higher cortisol levels compared with
a diet high in whole grains, fruits, vegetables, and polyunsaturated fats
(74  ).
Research has shown a strong relationship between a healthy gut

microbiome — all the microbes living in your gut — and improved mental
health. Therefore, consuming foods to support a healthy gut may help
reduce stress, anxiety, and improve your overall health (75  , 76  ).
Other foods that are helpful for managing cortisol include (77  , 78  , 79  ,
80  , 81  , 82  ):
Dark chocolate. Dark chocolate contains a high amount of 

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flavonoids, which have been shown to buffer stress reactivity in the
adrenal glands, resulting in lower cortisol release. Privacy - Terms
Whole grains. Unlike refined grains, whole grains are rich in plant-
based polyphenols and fiber, which may support stress levels and
gut health.
Legumes and lentils. They’re high in fiber, which supports a healthy

gut while also managing blood sugar levels.
Whole fruits and vegetables. Whole fruits and vegetables contain

an abundance of antioxidants and polyphenolic compounds that
fight cell-damaging free radicals.
Green tea. Green tea contains a calming compound known as L-

theanine, which has been linked to reduced stress and increased
mental alertness.
Probiotics and prebiotics. Probiotics are friendly, symbiotic bacteria
in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as
soluble fiber, provide food for these bacteria. Both probiotics and
prebiotics are linked to better gut and mental health.
Healthy fats. A diet high in unsaturated fat and low in saturated fat
is associated with better overall health and mental well-being. In
particular, omega-3 fatty acids are best linked with brain health and
reduced stress. Good sources include fatty fish, nuts, and seeds.
Water. Dehydration has been linked to a temporary increase in
cortisol levels, making it even more important to drink water
throughout the day.
SUMMARY
For better gut and mental health, opt for a nutrient-dense diet full
of whole fruits and vegetables, whole grains, healthy fats, and
foods high in prebiotics and probiotics.
11. Take certain supplements

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In addition to a nutrient-dense diet, certain supplements may also support

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lower cortisol levels.
Fish oil
Fish oil is one of the best sources of omega-3 fatty acids, which are
thought to reduce cortisol.
One 3-week randomized controlled trial showed that a combined

supplementation of fish oil at 60 mg per day and docosahexaenoic acid
(252 mg/day) significantly lowered cortisol levels in response to a
stressful task, compared with a placebo (83  ).
Another longitudinal cohort study involving 2,724 participants showed

those with high omega-3 levels in the blood were associated with lower
levels of inflammation and cortisol (84  ).
Though you can get omega-3s in your diet from fish, you can also opt for
a fish oil supplement. Speak with a healthcare professional first to make
sure it’s right for you.
Ashwagandha
Ashwagandha is an adaptogen herb widely used in traditional medicine to

treat anxiety and help people adapt to stress (85  ).
One randomized controlled trial in 60 adults showed a significant

reduction in cortisol levels after taking 240 mg of ashwagandha extract
for 60 days, while the control group showed no significant changes (86  ).
Other studies have also shown ashwagandha extract (200–300 mg per

day) to be effective in reducing cortisol levels and reducing symptoms of
anxiety. That said, larger studies are still needed (87  , 88  , 89  , 90  ).
If you’re interested in trying ashwagandha, be sure it’s from a reputable

company and speak with a healthcare professional first.
SUMMARY
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The bottom line

Cortisol is a hormone that is released during times of stress. While
important for reacting to physiological and psychological stressors,
chronically high cortisol can lead to poor health.
Along with speaking with a healthcare professional, adopting healthier

lifestyle habits can help naturally reduce your cortisol levels.
If you’re looking for a natural way to reduce your cortisol levels and
overall stress, be sure to try the simple lifestyle tips above.
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Last medically reviewed on June 14, 2021
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Cortisol Level Test

Medically reviewed by Elaine K. Luo, M.D. — Written by Karla Blocka —
Updated on August 3, 2020

Cortisol Uses Procedure
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Risks Preparation Results
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this page, we may earn a small commission. Here’s our process.
Overview
A cortisol level test uses a blood sample to measure the level of cortisol
present in your blood.
Cortisol is a steroid hormone released by the adrenal glands. The adrenal

glands sit on top of your kidneys. A cortisol level test may also be called a
serum cortisol test.
What is cortisol?
Cortisol is a steroid hormone produced by the adrenal glands. Whenever
you experience something your body perceives as a threat, like a large
dog barking at you, a chemical known as adrenocorticotropic hormone
(ACTH) is released in your brain. This triggers your adrenal glands to
release cortisol and adrenaline.
Cortisol is the main hormone involved in stress and the fight-or-flight

response. This is a natural and protective response to a perceived threat
or danger. Increased levels of cortisol result in a burst of new energy and
strength.
In the fight-or-flight response, cortisol suppresses any functions that are

unnecessary or detrimental to that response. During a fight-or-flight
response, you can have:
a rapid heart rate
dry mouth
stomach upset
diarrhea
panic 
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Cortisol release also: Privacy - Terms
suppresses your growth processes

suppresses your digestive system
suppresses your reproductive system

changes how your immune system responds
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Why is the cortisol level test performed?

The cortisol level test is used to check if your cortisol production levels
are either too high or too low. There are certain diseases, such as
Addison’s disease and Cushing’s disease, which affect the amount of
cortisol your adrenal glands produce. The test is used in the diagnosis of
these diseases and as a way to assess the functioning of the adrenal and
pituitary glands.
Cortisol plays a role in several systems in the body. These systems

include:
stress responses
immune system
nervous system
circulatory system
skeletal system

the breakdown
A D V E R Tof proteins,
ISEM ENT fats, and carbohydrates
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How is the cortisol level test done?

A blood sample is used to measure cortisol levels. Most blood samples
are collected using this process:
The flow of blood in the arm is stopped by wrapping an elastic band

around your upper arm. This also causes the veins in your arm to
become more visible, which makes it easier to insert the needle.
Alcohol is used to clean the site on your skin where the needle will
be inserted.
The needle is inserted into the vein. This may cause a brief pinching
or stinging sensation.
Your blood is collected in a tube that’s attached to the needle. More
than one tube may be needed.
The elastic band is removed after enough blood has been collected.
As the needle is removed from your skin, cotton or gauze is placed

on the site of the needle insertion.
Pressure is applied to the area using cotton or gauze. A bandage is

used to secure the cotton or gauze.
At-home cortisol testing kits are also available. You can purchase a test
kit online from LetsGetChecked here.
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Are there risks associated with the cortisol level

test?
There are few risks associated with the cortisol level test. The test is done
by taking a blood sample from your vein, which may result in some
bruising at the site where the needle was inserted.
In rare cases, the following risks may be associated with having blood
drawn from your vein:
excessive bleeding
an accumulation of blood beneath your skin, which is called a

hematoma
lightheadedness or fainting
infection
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How to prepare for the cortisol level test

Cortisol levels vary throughout the day, but they’re usually highest in the
morning. Your doctor will usually request that the test is done in the
morning for this reason. You don’t need to fast for a cortisol test.
There are certain drugs that affect cortisol levels. Your doctor may
request that you not take these drugs before the test is done. Cortisol
levels are sometimes increased by:
drugs containing estrogen

synthetic glucocorticoids, such as prednisone
pregnancy
Cortisol levels are sometimes decreased by:
drugs containing androgens

phenytoin
Cortisol levels can also be affected by physical stress, emotional stress,

and illness. This is due to the increased release of ACTH by the pituitary
gland during the normal stress response.
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What do the results of the cortisol level test mean?

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Normal results for a blood sample taken at 8 a.m. range between 6 and
23 micrograms per deciliter (mcg/dL). Many laboratories have different Privacy - Terms
measuring techniques, and what’s considered normal may vary.
Higher-than-normal cortisol levels may indicate that:
your pituitary gland is releasing too much ACTH due to a tumor or

excess growth of the pituitary gland
you have a tumor in your adrenal gland, resulting in excess cortisol
production
you have tumor elsewhere in your body that’s involved in cortisol

production
Lower-than-normal cortisol levels may indicate that:
you have Addison’s disease, which occurs when production of

cortisol by your adrenal glands is too low
you have hypopituitarism, which occurs when production of cortisol
by your adrenal glands is too low because the pituitary gland is not
sending proper signals
Outlook
Your doctor will go over your test with you. They may order more tests if
they believe that the levels of cortisol in your blood are too high or too
low.
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Last medically reviewed on June 23, 2017
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9/13/21, 9:23 PM 11 Natural Ways to Lower Your Cortisol Levels

Support for your mental health Explore

NUTRITION u Evidence Based

11 Natural Ways to Lower Your Cortisol

Cortisol is a stress hormone the adrenal glands release. It helps your

Colorblind Images LLC/Getty Images

What happens when cortisol is high?

Chronic disease. Long-term increased cortisol may increase your

Lack of energy/difficulty sleeping. It can interfere with sleep

Difficulty concentrating. Also referred to as “brain fog,” some

Therefore, it’s best to work with a qualified health professional to

1. Get the right amount of sleep

Further, insomnia is a sleep condition that refers to difficulty sleeping. It

Have a bedtime routine. Establishing a consistent bedtime routine

Exercise earlier in the day. Exercising regularly can improve sleep

Limit caffeine intake. Try to stop consuming caffeine-containing

Limit exposure to bright light at night. Around 45–60 minutes

Go to bed in a quiet room. Limit interruptions by using white noise,

Practicing good sleep hygiene can help to keep cortisol in a

2. Exercise, but not too much

Intense exercise increases cortisol shortly afterward but will decrease a

Regular exercise has been shown in numerous studies to help improve

Interestingly, regular exercise has also been associated with greater

Exercising regularly can 

said, avoid overdoing it and aim for around 150–200 minutes of

3. Learn to recognize stressful thinking

Mindfulness-based stress reduction is a strategy that involves becoming

Training yourself to be aware of your thoughts, breathing, heart rate, and

By focusing on awareness of your mental and physical state, you can

Recognizing stressful thoughts allows you to formulate a conscious and

Therefore, try adding mindfulness-based practice to your daily routine for

Practicing mindfulness can help you identify stressful thoughts

Studies have shown decreases in cortisol after participants incorporated

This type of practice is popular in mindfulness-based practices such as

Deep breathing stimulates the parasympathetic nervous system,

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5. Have fun and laugh

Laughing promotes the release of endorphins and suppresses stress

For example, laughing yoga — a form of yoga that promotes deliberate

Developing hobbies can also promote feelings of well-being, which may

Another study involving 1,399 people showed lower cortisol levels in

Tending to your own happiness can help keep cortisol down. If

6. Maintain healthy relationships

Cortisol is incorporated in tiny amounts into your hair. The amounts of

Within couples, conflict results in a short-term elevation in cortisol,

A study of conflict styles in 88 couples found nonjudgmental mindfulness

For example, one study showed that having an affectionate interaction

Relationships with friends and family can lead to happiness and

7. Take care of a pet

A third study tested the cortisol-reducing effect of canine companionship

Due to the well-known stress-reducing benefits of pets, many long-term

Several studies show that interacting with an animal companion

8. Be your best self

Developing a habit of forgiving others is also critical in relationships.

One study of 145 couples compared the effects of different kinds of

Resolving guilt improves life satisfaction and cortisol levels. This

9. Tend to your spirituality