Cortisol, often called the “stress hormone,” plays a crucial role in how our bodies manage stress. It’s a natural part of our biological response, but when cortisol levels become elevated for extended periods, they can lead to several health problems,  including chronic fatigue, insomnia, and high blood pressure. Deep breathing, getting outside, exercising, and adopting a pet are simple ways to reduce cortisol levels and ensure your stress response system works with you, not against you.

What is cortisol?

Cortisol is a hormone produced by the adrenal glands that helps regulate various bodily functions, including metabolism, immune responses, and the stress response. It’s a key player in the “fight or flight” reaction that body to either confront a threat or flee from it. This natural process involves increased heart rate, blood pressure, and energy supplies to help manage stressful situations.

How cortisol should work

Cortisol and melatonin are hormones that play crucial roles in regulating our sleep-wake cycle, known as the circadian rhythm. Ideally, these two hormones work in opposition, with cortisol levels peaking in the morning and melatonin levels rising in the evening to promote restful sleep. When one increases, the other is suppressed.

Cortisol is naturally highest around 6 a.m., right before you wake up. This surge of cortisol is part of the body’s preparation for the day, helping to energize you by increasing blood sugar, boosting alertness, and even raising your blood pressure slightly to help you feel awake and ready to take on the day​.

After this morning peak, cortisol gradually decreases throughout the day, allowing melatonin levels to rise. By evening, cortisol levels should be at their lowest, allowing for the secretion of melatonin, the hormone responsible for making you sleepy and ensuring deep, restorative sleep. Melatonin secretion increases in response to darkness, signaling to your body that it’s time to wind down and prepare for rest.

How cortisol works in most people

Unfortunately, cortisol levels don’t follow this natural progression for most people. Chronic stress, poor sleep patterns, or lifestyle factors can cause cortisol levels to peak at the wrong times—often staying elevated into the night or rising during inappropriate moments like late evening or midnight. A common sign is the inability to wake up early and sleeping in. In these cases, chronic stress makes cortisol lower than it should be in the morning and higher in the evening.

The problem with chronically high cortisol levels

Cortisol, when regulated within healthy levels, is essential for various bodily functions. It plays a vital role in managing how the body responds to stress, maintaining blood pressure, regulating metabolism, and reducing inflammation. However, the chronic overproduction of cortisol can lead to significant health issues that go beyond just the generic symptoms of fatigue, weight gain, and anxiety.

Cushing’s syndrome

One of the most severe conditions associated with high cortisol levels is Cushing’s syndrome. This condition results from long-term exposure to excess cortisol, often due to prolonged corticosteroid therapy or tumors that secrete cortisol. It leads to symptoms like rapid weight gain (especially in the trunk and face), a fatty hump between the shoulders, skin thinning, easy bruising, and muscle weakness.

Diabetes

Cortisol raises blood sugar levels, and when elevated for long periods, it can contribute to persistent hyperglycemia (high blood sugar), leading to insulin resistance. This condition impairs the body’s ability to use insulin effectively, which increases the risk of developing type 2 diabetes.

Hypertension (high blood pressure)

Cortisol affects blood pressure by constricting blood vessels and increasing the effects of epinephrine (adrenaline). When cortisol levels are chronically elevated, it can lead to hypertension, putting individuals at risk for more severe cardiovascular conditions like stroke and heart disease​.

Immune system suppression

People with chronically high cortisol are at an increased risk for both common illnesses (such as colds and infections) and more serious autoimmune diseases like Psoriasis, Crohn’s disease, and Lupus. The immune system is compromised in these cases and may not respond efficiently to pathogens​.

Osteoporosis

High cortisol levels reduce calcium absorption and decrease bone formation, leading to bone loss. This can result in osteoporosis, a condition where bones become weak, significantly increasing the risk of fractures.

Digestive disorders

Chronic stress and high cortisol levels can lead to gastrointestinal problems, such as irritable bowel syndrome (IBS), acid reflux, and ulcers. Cortisol diverts energy away from less immediately vital functions like digestion to cope with perceived stressors, which disrupts the digestive process​.

10 ways to naturally reduce cortisol levels

Cortisol plays a major role in our stress response, but chronically high cortisol levels are associated with health risks. Thankfully, there are many natural and effective ways to rebalance cortisol levels.

1. Deep breathing

Deep breathing exercises are one of the simplest and most effective ways to lower cortisol levels. When we are stressed, our breathing tends to become shallow, triggering the release of more cortisol. Deep breathing, however, activates the parasympathetic nervous system (rest-and-digest), which counteracts the stress response by lowering heart rate and promoting relaxation.

2. Get outside

Spending time outdoors, especially in natural environments like forests or parks, can significantly reduce cortisol levels. Exposure to nature reduces stress, improves mood, and enhances overall well-being. Forest bathing or simply walking in greenery has been proven to lower cortisol and reduce the risk of stress-related conditions. Sunlight exposure also helps to regulate the circadian rhythm by boosting melatonin production at night and maintaining healthy cortisol levels during the day​.

3. Eat healthy

Diet plays a major role in managing cortisol. A balanced diet rich in whole foods, healthy fats, vegetables, and lean proteins can help maintain healthy cortisol levels. In particular, foods high in antioxidants, fiber, and healthy fats like omega-3 fatty acids (found in cold-water fatty fish) are beneficial. On the other hand, diets high in sugar, processed foods, and caffeine can lead to spikes in cortisol, contributing to chronic stress​, so it’s essential to keep these foods to a minimum.

4. Supplement

Certain supplements may help reduce cortisol levels. Omega-3 fatty acids, found in fish oil, are particularly effective at lowering stress hormones. Additionally, ashwagandha, an adaptogenic herb, has been shown to reduce cortisol levels in stressed individuals by improving the body’s resilience to stress. Other supplements that may support cortisol balance include magnesium and phosphatidylserine, both of which play roles in calming the nervous system and reducing stress​.

5. Seek more laughter

Laughter is a powerful and natural way to reduce cortisol levels. It promotes the release of endorphins, the body’s feel-good hormones, and lowers the body’s physiological response to stress. Prioritize planning events or social settings that you enjoy or make you laugh so you have a better chance of frequently experiencing joy and laughter.

6. Exercise

Physical activity plays a crucial role in managing cortisol levels, but the type and intensity of exercise matter. Moderate exercise, such as walking, cycling, or yoga, can help reduce cortisol levels by promoting relaxation and improving mood. However, intense and prolonged exercise can actually lead to a temporary increase in cortisol, so striking a balance is key. Regular, moderate exercise helps the body better cope with stress, improves sleep, and promotes overall mental and physical health​.

7. Set up a support structure

A strong support system, whether through friends, family, or a therapist, can significantly reduce stress and lower cortisol levels. Social support helps individuals feel more secure and less overwhelmed by life’s challenges. Regularly interacting with loved ones or professionals in a therapeutic setting promotes emotional well-being and buffers the physiological effects of stress​.

8. Reduce intake of stimulants

Stimulants like caffeine, processed sugar, and carnitine can raise cortisol levels when consumed in excess. While moderate amounts of caffeine can improve focus and alertness, too much can lead to spikes in cortisol, particularly if consumed later in the day when cortisol should be naturally declining. Reducing the intake of stimulants and choosing more balanced alternatives, such as herbal teas or foods with natural sugars (like fruits), can help maintain healthier cortisol levels​.

9. Reduce exposure to outside stressors

Many modern stressors, like traffic, work pressure, and even excessive gaming, can trigger a cortisol spike by overstimulating the adrenal glands. Managing exposure to these external stressors is crucial for maintaining balanced cortisol levels. Techniques such as mindfulness, setting boundaries at work, and reducing exposure to negative environments can help minimize these triggers.

10. Get a pet

Owning a pet has been scientifically proven to reduce cortisol levels and improve mood. The simple act of petting or playing with a pet can lower stress hormones and promote relaxation. Studies have shown that interacting with animals can sometimes be more effective at reducing cortisol than support from a friend or family member.

Bottom Line

If you’re feeling overwhelmed, tired, or constantly stressed, it’s time to take control of your cortisol levels. Chronic stress may feel inevitable, but by incorporating simple habits like deep breathing, enjoying time in nature, eating a balanced diet, and building a solid support system, you can actively lower your cortisol and protect your long-term health. Don’t wait for burnout or health issues to emerge—start making small, manageable changes today to reduce stress and support your body’s natural rhythms.