Best Ways to Lower Cortisol Levels Naturally

Life can get hectic, and when stress starts to pile up, it takes a toll on the mind and body. One of the key hormones involved in the body’s stress response is cortisol, often referred to as the “stress hormone.” Cortisol plays an important role in keeping us alert and energized in tough situations. Consistently high cortisol levels, however, can lead to fatigue, anxiety, weight changes, and trouble sleeping. The good news is that there are many simple, natural ways to help manage stress and support a healthier balance. In this article, we will explore several everyday practices that can help lower cortisol naturally.

Understanding Cortisol and Its Role in the Body

Cortisol is a hormone produced by organs located above your kidneys called adrenal glands. When sensing something stressful, the brain sends hormone messengers to alert the body to the potential danger. The body then releases hormones like adrenaline and cortisol to respond to stress. Cortisol helps to mediate the stress response, regulate your metabolism, and suppress your immune function.₁ 

The stress response is activated when encountering a life-threatening situation, like seeing a bear. But this same stress response is also activated by everyday stressors like traffic, conflict with family or friends, illnesses, and more.₂ If you encounter a bear, cortisol spikes as you are running away, fighting, or playing dead, then subsides as the danger eventually subsides. But in our modern world, stress is present constantly, and cortisol is too.

While cortisol is essential for our survival, problems arise when it is present at a high level chronically. Over time, a chronic stress response may lead to poor health, and cause symptoms like fatigue, anxiety, difficulty concentrating, insomnia, weight gain, and a weakened immune system.

What Causes High Cortisol

Our bodies naturally release cortisol throughout the day, with levels peaking in the morning and tapering off at night. Everyday stress can increase cortisol. Everyday stressors might include traffic, social media, or conflicts at work and at home. In addition to stress, lack of sleep, a poor diet, chronic medical conditions like diabetes and high blood pressure also lead to increased cortisol.

Studies have found that within immigrant communities; where people navigate challenging family expectations, discrimination, face socioeconomic disparities, and issues surrounding cultural identity, stress builds up even more quickly.₃ As a result, cortisol levels may remain higher than average. Recognizing where your stress is coming from is a powerful step toward managing it more effectively.

Diet and Lifestyle

Life sometimes leaves little room for proper meals, physical activity, and other self-care routines. Busy schedules might mean skipping breakfast, grabbing fast foods, or relying on caffeinated beverages, such as coffee, milk tea, and energy drinks, to get through the day. Researchers have found that a diet with excess sugar, refined grains, and saturated fats may contribute to increased cortisol levels and in turn, high cortisol levels may be responsible for increased intake of fatty and sugary food._4,5 This creates a reinforcing cycle of habits that can be difficult to change. Over time, poor eating habits and insufficient physical activity can make it hard for cortisol levels to decrease.

Alcohol and smoking cigarettes or vaping are also often used as coping strategies to deal with stress. Long-term use of alcohol or nicotine can have negative health harms on the whole body, including on a person’s mental health. Rather than reducing stress, using alcohol or nicotine can create a cycle where a person feels like they need alcohol or nicotine to manage their stress. A cycle of addiction, when a person continues to use a substance like nicotine or alcohol even though they are facing negative consequences, can also be difficult to change.

Work and Career Demands

Tight deadlines, long hours, and high expectations can keep your body in a constant state of alertness. Minority groups often face increased pressures and discrimination or more subtle biases. Work pressure may cause a person to feel overlooked and undervalued. These experiences may go beyond chronic stress leading to depression and anxiety.

Family Expectations and Generational Pressure

Many people in immigrant communities grow up with strong cultural values around education, career success, and family roles. Being the “good child” or living up to your parents’ sacrifices can create pressure to follow certain life paths, whether it is pursuing a specific career, getting married by a certain age, or becoming a caretaker for family members.₆ Individuals with such backgrounds often find themselves juggling roles as professionals, parents, spouses, and caretakers, especially within multi-generational households. Having to navigate these cultural expectations and roles can silently elevate stress levels.

Mental Health Stigma

In many immigrant communities, mental health is not openly discussed. Struggles with depression, anxiety, and/or burnout are sometimes dismissed as personal weaknesses. This can lead to internalized stress and isolation, especially when community or family expectations discourage seeking professional support.

Best Ways to Lower Cortisol Levels Naturally

Managing stress and supporting your body’s natural cortisol balance does not necessarily mean a complete lifestyle overhaul. Often, it is about small, intentional habits that honor your personal needs and cultural values.

Here are some natural, accessible ways to help lower cortisol and nurture your well-being:

Prioritize Rest and Sleep

Researchers have found that the elevation of cortisol levels is correlated with poor sleep.₇ In order to help regulate the body’s release of cortisol and improve overall health, most adults should aim for 7–9 hours of quality sleep. If you experience difficulty falling asleep, it might be helpful to create a bedtime routine. For example, power down electronics early, sip a cup of warm herbal tea, and listen to soothing music before bed. Rest is one of your body’s most powerful tools for resetting stress hormones. If these techniques are insufficient or you need more help, don’t hesitate to reach out to your primary care provider.

Healthy Diet and Mindful Eating

A balanced diet rich in whole foods, such as fruits, vegetables, whole grains, and healthy fats, can help stabilize blood sugar and support adrenal health, thereby reducing cortisol production.

While an occasional milk tea or sponge cake can be a delightful treat, too much caffeine, sugar, and refined starch can contribute to systemic inflammation and spike cortisol.₈ Pay attention to how eating and drinking affect your mood and energy, and choose low-processed food and beverages. Your primary care provider or a nutritionist can also provide additional support if you need more guidance and dietary recommendations.

Exercise Regularly

Engaging in regular physical exercise not only helps regulate cortisol levels, but also improves mood and sleep.₉ When your body is active, cortisol levels temporarily rise to help mobilize energy by increasing glucose availability, which is a natural and healthy response. With proper rest and recovery, consistent exercise has been shown to reduce baseline cortisol levels over time by enhancing the body’s ability to manage stress.₁₀

Gentle muscle stretching and deep breathing can be effective, too.₁₁ You can practice these exercises in advance so that your body knows what to do when stress occurs.

Focus on Connection

Constantly checking the news, social media, or work emails often leads to disconnection and heightened constant stress. Social connection is one of the most effective stress relievers. Research has shown that individuals with robust social support systems tend to exhibit healthier cortisol patterns.₁₂ Call a friend, share a home-cooked meal with a neighbor, or visit a local community center or garden. Being around people and growing your community is an important part of maintaining and improving your health.

When Stress Becomes a Health Concern

While short-term stress is a normal part of life and can even be beneficial in certain situations, chronic stress can lead to serious health consequences due to prolonged elevations in cortisol. When stress becomes persistent, the body remains in a heightened state of alertness. Over time, this may impair immune function, increase abdominal fat and blood pressure, and even cause mental health conditions such as anxiety and depression. Warning signs of high stress levels include constant fatigue, irritability, trouble sleeping, and difficulty concentrating. If these symptoms persist, it is important to seek support from a healthcare professional. Managing stress proactively through professional counseling and medical care can help restore balance to your mind and body.

If you are feeling overwhelmed or suspect that stress may be impacting your overall health, the Charles B. Wang Community Health Center is here to help. Our Internal Medicine and Mental Health departments work collaboratively to provide comprehensive care tailored to your physical and emotional well-being. Through personalized medical evaluations, counseling, and evidence-based treatment plans, we are committed to helping you restore balance and feel your best.

We are open 7 days a week at our Manhattan and Queens locations and strive to offer high-quality and affordable health care to all. A Sliding Fee Discount program based on family size and income is available to those who are underinsured or without health insurance. Find an Internal Medicine or Mental Health provider and schedule your health appointment today!

FAQs

1.      Is cortisol a bad thing?

Cortisol itself isn’t bad. It is essential for your body’s stress response and helps regulate important functions like metabolism, immune response, and blood sugar levels. The problem arises when cortisol stays too high for too long due to chronic stress, which can lead to health issues.

2.      I’m nervous about seeing a mental health provider. What should I expect?

Seeing a mental health provider usually starts with a casual, supportive conversation about what is bringing you in and how you have been feeling. You are in control of what you share and how you want to use the time with your provider. Charles B. Wang Community Health Center providers are here to listen, support, and help guide you at your own pace.

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