To lower cortisol levels effectively, consider the following evidence-based strategies:
Diet and Nutrition
- Eat a whole-food, plant-based diet rich in fiber from fruits, vegetables, legumes, nuts, and whole grains to regulate gut bacteria and reduce systemic inflammation, which helps lower cortisol
- Include foods high in magnesium (e.g., almonds, spinach, avocados, bananas) as magnesium helps regulate cortisol and reduce stress
- Consume omega-3 fatty acids found in fatty fish (salmon), flaxseeds, chia seeds, and walnuts, which support adrenal function and lower cortisol
- Incorporate vitamin C-rich foods like peppers, oranges, and berries to help reduce cortisol levels
- Limit added sugars, processed foods, and excessive caffeine intake as these can raise cortisol and blood sugar levels
- Consider probiotic-rich foods (yogurt, kefir, kombucha) to support gut health and the gut-brain axis, which influences stress and cortisol
Lifestyle and Stress Management
- Practice deep breathing exercises or diaphragmatic breathing for at least five minutes multiple times a day to stimulate the parasympathetic nervous system and lower cortisol
- Engage in mindfulness practices such as meditation, yoga, tai chi, or qi gong to reduce stress and cortisol
- Laugh and have fun regularly, as laughter promotes endorphin release and reduces cortisol
- Get adequate sleep (minimum 7 hours) to help regulate cortisol and reduce stress; improve sleep hygiene by limiting electronics before bed, keeping the room cool and dark, and avoiding caffeine late in the day
- Exercise moderately and regularly, especially outdoors, to reduce cortisol and improve mood; avoid excessive intense exercise which can increase cortisol
Supplements (with medical advice)
- Magnesium, vitamin B12, folic acid, vitamin C, omega-3 fatty acids, and vitamin D supplements may support cortisol metabolism and stress reduction
- Adaptogens like Ashwagandha, Rhodiola, or Ginseng can help regulate cortisol but should be taken under medical supervision
In summary, lowering cortisol involves a combination of a balanced, anti- inflammatory diet, regular moderate exercise, adequate sleep, stress-reducing relaxation techniques, and, if needed, targeted supplementation under professional guidance
