What Is Cortisol & How To Lower Levels

Cortisol is essential for survival and helps the body react to stress. But if it’s chronically elevated due to persistent stress, it can contribute to a plethora of health problems. Managing stress through yoga, meditation, exercise, breath work, proper sleep, and a healthy diet can help keep cortisol in check.  Regulating cortisol, often referred to as the "stress hormone," is key to managing lifes stressors, healthy sleep, and maintaining overall min and body wellness. When cortisol levels stay elevated for too long, it can lead to a range of health issues, like anxiety, weight gain, insomnia, and a weakened immune system. 

Fortunately, there are several effective and accessible ways for everyone to naturally lower cortisol levels:

1. Exercise is a given, yes, but too much or excessive exercise can elevate it.  Make sure you have rest days + recovery time.  Moderation is KEY especially as we age…

Exercise works because it helps your body release endorphins, which are natural mood boosters that counteract the effects of cortisol.  Opt for moderate exercises like walking, yoga, swimming, or light strength training. High-intensity interval training (HIIT) can increase cortisol if done too frequently, so balance it with rest.  Overly HOT environments like HOT (100+ degrees) YOGA or HOT anything can deplete and dehydrate the body…careful there.  Low impact cardio over 40 is tried and true! 

2. Mindfulness and Meditation

Mindfulness practices like deep breathing, meditation, or progressive muscle relaxation activate the parasympathetic nervous system (your "rest and digest" system), which helps counteract stress and reduce cortisol.

Even 5-10 minutes a day of focused deep breathing or guided meditation can significantly reduce cortisol.  If you don’t have time to get into California Yoga, jump onto YOUTIBE and try a quick guided meditation!  They are free and some of them are very good!

3. SLEEP

Poor or insufficient sleep is one of the main triggers for elevated cortisol. A consistent sleep schedule (7-9 hours per night for most adults) allows your body to reset and regulate cortisol production.  I know 7-9 hours of sleep can seem laughable if you have little ones, but sleep is the gatekeeper of the body and it definitely keeps score so if your sleep is out a whack, make it a top priority to figure out because serious things can develop if it goes ignored over time, especially as we age.  Try to go to bed and wake up at the same time every day, avoid screens at least an hour before bed, and make your sleep environment as dark and quiet as possible.  Taking your magnesium after 4pm helps.  Eating an earlier dinner isa good idea.  Cutting alcohol is always a good idea especially when it comes to sleep.  Tart cherry juice or a sleepy girl mocktail (cherry juice, club soda & scoop of magnesium) or a calming chamomile or hops tea is great before bed to chillax and unwind.  In our home, we avoid watching violent movies or tv before bed, we try not to watch anything disturbing before we go to sleep.  You’d be surprised how it carries over into subconscious and sleep.  Happy & light things before bed, only.

4. Adaptogenic Herbs and Supplements

Adaptogens are natural substances that help the body adapt to stress and balance cortisol levels.I love Anima Mundi herbals and carry the line at my yoga studio.

Ashwagandha: Known to lower cortisol and improve overall stress response.

Rhodiola: Helps the body manage stress and fatigue.

Holy Basil: Known for its ability to reduce stress and lower cortisol.

L-theanine: An amino acid found in green tea, shown to have calming effects and reduce cortisol.

*Always consult with your Doctor before adding new supplements to your wellness regime.

5. Reduce Caffeine

I learned I need to stop before or around 1pm. Caffeine, especially in large amounts, can stimulate the production of cortisol. This is why you might feel jittery or anxious after too much coffee or energy drinks.  Skip the energy drinks, they are NO BUENO….ask your doctor if you don’t believe me.  I’m a big fan of iced coffee black with a splash of coconut water!

6. Food…food is medicine or poison, you’d decide and again don’t eat too late!  Consider moving up dinner earlier so the body has time to digest.

Eating a balanced diet with nutrient-rich foods can help regulate cortisol. Low blood sugar, poor diet, and inflammation can all contribute to higher cortisol levels.

Complex Carbs: Include whole grains, legumes, and starchy vegetables to keep your blood sugar steady and prevent cortisol spikes.

Healthy Fats: Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, help reduce inflammation and lower cortisol.

Protein: Eating protein-rich foods (lean meats, eggs, legumes) helps maintain stable blood sugar and reduces the stress response.

Antioxidant-Rich Foods: Fruits and vegetables, particularly berries, leafy greens, and cruciferous vegetables, can reduce inflammation and lower cortisol.

7. Social Connection & Community

Positive social interactions, laughter, and being around loved ones can boost your mood and lower stress. Feeling connected to others reduces the stress response and can help lower cortisol levels.Make time for activities you enjoy with friends, family, or even pets. Laughter is particularly effective at reducing cortisol, so watch a funny movie or engage in activities that make you genuinely laugh.

8. Get a Massage 

Massage therapy and other forms of bodywork (like acupuncture or cupping) can activate the parasympathetic nervous system, which in turn helps lower cortisol and promotes relaxation.

Regular massages or even self-massage techniques (like using a foam roller) can help relieve muscle tension and reduce cortisol.

9. Nature (Get outside)

Nature exposure has been shown to reduce cortisol levels and improve overall well-being. Just being in a natural setting can help lower stress and provide a sense of calm.  Have your heard in some cultures, doctors prescribe forest bathing?  It’s a thing!

Take a walk at Wildwood, hike in the meadow, or simply sit outside in natural sunlight for at least 20-30 minutes a day.  Grab your bestie and your puppy and take a stroll around the village:)

10. Manage Your Time, Set Boundaries & Prioritize PEACE (whatever it takes)

 Chronic stress is often linked to feeling overwhelmed by time pressure. Learning to manage your schedule and setting healthy boundaries can significantly reduce the feeling of being stressed out.  Prioritizing PEACE can also significantly affect sleep and overall health.  If you have beef with anyone, clear it up.  Life is too short.  Cut your losses and free yourself from chains of the past, move forward and be an instrument of peace for yourself and others.  No one is perfect and neither are you. Holding grudges is immature and only hurts you in the end.

Prioritize tasks, organization, delegate when possible, and learn to say "no" to unnecessary commitments or over committing yourself. Taking regular breaks throughout the day can also prevent burnout.

11. Stay Hydrated Y’all!

 Dehydration can actually increase cortisol levels, making stress feel much worse. Ensuring you’re drinking enough water throughout the day can help keep your cortisol levels in check.

64 oz of water per day, more if you’re exercising or in a hot climate on holiday.  Fill up the Stanley and keep it coming!

12. Avoid Alcohol and Sugar, there I said it…I know unpopular truth

Alcohol and high-sugar diets can cause spikes in cortisol levels. While alcohol may initially make you think you feel relaxed, it disrupts sleep and increases cortisol production in the long run and impairs judgment and decision making, the hippocampus in the brain (blackouts), euphoria effect (you keep drinking more and more to feel good but the outcome is depression and anxiety…over time sever mental illness and even psychosis is seen in many alcoholics.  

Limit alcohol intake, and focus on whole, unprocessed foods that don't spike blood sugar. Replace sugary snacks with healthier alternatives like nuts, seeds, or fruit.  Take breaks from the booze…you definitely sleep better.

Finally Journaling or Gratitude Counting 

Practicing gratitude has been shown to reduce stress and improve mood. By shifting focus to the positive, it helps reduce the body’s overall stress response.  In November we began every yoga class with gratitude counting during meditation, over time people noticed and reported feeling happier and more joyful.  Perspective is everything and every day on the earth is a gift so don’t waste it being bitter. Count your blessings and watch how much more your attract!