Cortisol is the body's primary stress hormone. While we need it for various essential bodily functions (like regulating blood sugar levels and getting up in the morning), too much of it can make life feel particularly tiring.
Among the signs of high cortisol in women are disrupted sleep, feeling tired all the time, difficulty concentrating, and digestive issues. Alone, the symptoms can feel like a temporary blip, but it's important to keep an eye out for signs that it's something more.
With every one of us owning a phone these days and most of us using social media, stress levels are likely higher than ever before. Although high cortisol levels can have numerous causes, and it's important to see your doctor if you have concerns, small everyday habits can help lower stress levels and help avoid burnout.
How to lower cortisol levels
1. Move your body
It doesn't have to be anything more than an early morning walk or 15 minutes of Pilates every week, says Dr Natasha Fernando, a GP and hormone specialist. "Any exercise will help reduce your risk of cardiovascular disease, counteract depression, and dissipate stress through the balancing of your hormones. You can move your body in a way that feels good to you."
But it's important to find a balance, she adds. "Sometimes, the less intense the better when you're stressed. Overdoing it as a form of releasing stress could lead to overtraining and exercise burnout, which we don't want," she adds.
It's also important to consider your exercise schedule. Working out too late in the night can interrupt core sleep patterns and make falling and staying asleep difficult, which in turn has the opposite effect by dialling up your cortisol levels.
2. Practice meditation
Meditation isn't for everyone, and if you're feeling under pressure, it can be difficult to get in the headspace for mindfulness exercises. However, hormone specialist Mike Kocsis says it's one of the best ways to lower your cortisol levels if you can do it.
"Mindfulness practices such as meditation have been shown to suppress the production of cortisol and increase the body’s levels of the feel-good hormone serotonin," he says.
A review from Srinakharinwirot University found that meditating or taking a mindful moment for just five to 10 minutes every day can reduce blood cortisol and salivary cortisol levels.
You can follow a session on one of the best meditation apps to get started, for example, or step outside and try some walking meditation if sitting-down meditation isn't for you.
3. Do something you love
Just 10 minutes a day of doing something you love can make a world of difference to your stress levels, GP and hormone specialist Dr Sohère Roked reveals.
"Whether that’s walking in the park or doing some art, anything that brings you joy, no matter how big or small, just 10 minutes a day, can make a big difference," she says.
Research from University College London suggests that a creative hobby (alongside exercise activities) has some of the most promising benefits when it comes to learning how to lower cortisol levels. The study, which took place during the Covid-19 lockdown, found that spending more time gardening, woodworking, doing DIY and arts and crafts was associated with reductions in symptoms of depression and anxiety and improvements in life satisfaction scores. Watching television of any kind had the opposite effect.
3. Cut down on caffeine
Most people know that a cup of coffee isn't the answer to stress. However, not a lot of people know that's because caffeine is "a stimulant that raises cortisol levels in the blood", says Dr Fernando, which explains the feelings of unease, jitters, and anxiety that come with having one cup too many.
"If you’re a regular tea or coffee drinker, cutting down could be one of the quickest ways to lower your cortisol levels," she says. Consider switching to one of the many alternatives to caffeine, and remember that caffeine also appears in many types of food and drink, including fizzy drinks, energy drinks, protein bars, and chocolate.
4. Look at your skincare routine
One of the most common symptoms of high cortisol is acne, inflammation, dry skin, and unexplained rashes, so changing your skincare routine to combat this hormonal change is a good idea, says Kocsis, who is also the medical director at Balance My Hormones.
"Use skincare with ceramides and peptides," he suggests, "This works to calm inflammation whilst maintaining hydration."
5. Create good sleeping habits
Elevated cortisol levels and poor sleep go hand in hand, Dr Fernando says. "High cortisol levels later in the day can trigger sleep problems like insomnia. This is why, even if you’ve had a stressful day and feel exhausted, you may feel like you can’t sleep." But a lack of sleep also causes the body to release more cortisol during the day, so it works in a continuous loop.
Provided you don't have a medical reason for insomnia or difficulty sleeping because of issues like night sweats, as a result of menopause, you can learn how to sleep better to conquer stress.
Improving your sleep hygiene is one easy way to do this. "It can be useful to limit your screen time before bed [as blue light affects sleep]," says the doctor. "Or try meditating, or reading for 20 minutes to allow your body to wind down."
6. Eat a balanced diet
So much of how we feel can be controlled by what we eat. For example, if you're feeling agitated, distracted, and hungry then it's better to eat foods high in protein as this is a particularly satiating macronutrient that will keep you satisfied for longer.
When it comes to stress and learning how to lower cortisol levels, Dr Fernando says: "There is a strong link between blood sugar levels and cortisol, and eating a healthy and balanced diet helps to keep your blood sugars stable. So, try to keep refined or high processed sugars and carbs to a minimum and choose whole or minimally-processed foods with protein and healthy fats."
"Choose natural sugars over added ones, such as molasses and fresh or dried fruits, and keep well hydrated, as dehydration can raise your cortisol levels," she adds.
7. Try supplements
While you can't supplement your way out of high cortisol levels, they can help alongside necessary lifestyle changes. "In terms of supplements, my go-to is Ashwagandha. It's an adaptogen that helps you to regulate your cortisol levels, whether too high or too low," says Dr Roked.
"There’s good research that it can also affect cytokines and interleukins, which are the inflammatory markers in our body, so it has a physiological and psychological effect."
What foods reduce cortisol?
Eating foods rich in B vitamins is a good idea if you want to learn how to lower cortisol levels, as it helps the adrenal glands function properly. Vitamin B12 also helps the body absorb other nutrients, especially iron, protein, and carbohydrates - three nutrients that help us feel less tired when we have healthy amounts of them.
Foods high in vitamin B include:
- Chicken, turkey, and other lean white meats
- Organ meats, such as liver
- Beef
- Shellfish, such as oysters, clams, and mussels
- Eggs
- Cereal fortified with vitamins and minerals
- Nutritional yeast
- Legumes
- Leafy greens like broccoli and kale
Foods rich in omega-3 and magnesium-rich foods are also beneficial for anyone dealing with high cortisol levels, experts say. Both minerals help to reduce inflammation in the body, a key symptom of high stress levels, and magnesium has a calming effect on the mind.
Foods rich in these nutrients include:
- Tinned fish, such as anchovies, herring, mackerel, tuna, and sardines
- Fresh fish and shellfish, like salmon and oysters
- Seeds, especially flax seeds and chia seeds
- Avocados
- Olive oil
- Walnuts
Does magnesium lower cortisol?
Yes, one of the many benefits of magnesium is that it can help lower our cortisol levels. According to research by several institutions, as reviewed by the University of Medicine and Pharmacy at Iasi and the University of Adelaide, magnesium reduces or blocks the pathway that sends cortisol to the brain.
It also helps to balance out various neurotransmitters - chemical substances that fire around the brain and serve as 'on and off switches' for feelings like anxiety, sadness, and excitement.
