5 Natural Ways to Lower Cortisol Levels

Cortisol is a stress hormone. Your adrenal glands make and release cortisol during periods of physical or emotional stress. Cortisol affects almost every part of your body. That’s because during periods of stress, you want your body to be able to respond to difficult situations at a moment’s notice.  

But while the effects of cortisol can be helpful during a crisis, over time, high levels of cortisol can damage your health. But there are ways to get high cortisol levels under control. Here are five ways you can naturally lower your cortisol levels. 

Why is high cortisol a problem?

It’s normal and helpful to have high cortisol levels during periods of stress. But your body is designed to withstand high cortisol levels for short periods of time. When cortisol levels remain high for long periods of time, it can affect your physical and emotional health. 

High cortisol levels can lead to many symptoms, including:

• Increased heart rate

• Irritability and changes in mood 

• Elevated blood sugar

• Weight gain

• Lower sex drive

• Menstrual cycle changes

Over time, high cortisol levels can increase your risk of developing conditions like:

• Anxiety

• Depression

• High blood pressure

• Type 2 diabetes

How can you lower cortisol naturally?

If you’re going through a period of high stress — whether from an illness, injury, or another life challenge — there are things you can do to help lower your cortisol levels. Diet changes can help balance your cortisol levels. Some foods naturally lower cortisol levels while others increase them. But diet changes aren’t your only option. 

Here are some natural strategies that can help bring balance to your cortisol levels. Keep in mind that while these strategies can help, your levels won’t go back to normal until the situation causing your stress is gone. So make sure to work with your healthcare team to address what’s causing your stress. 

1. Get some rest

Getting enough sleep is very important for your health. Sleep allows your body to conserve energy and repair itself. You need between 7 and 9 hours of quality sleep each night in order for your body to accomplish these goals. But stress and illness can make it difficult to get enough sleep. And lack of sleep can increase your cortisol levels. This can create a vicious cycle that continues to keep your cortisol levels high. 

You can interrupt this cycle by focusing on sleep hygiene. Keeping a regular sleep schedule and creating a healthy sleep environment can make it easier to get enough rest. You can learn more in this article about how to maximize your sleep hygiene. 

2. Have fun with friends

Having fun with friends and family and maintaining a healthy social support network improves happiness and lowers stress levels. A review of 38 studies found that adult friendships, especially high-quality ones, provide social support and companionship, and protect against emotional stress. If you need to widen your social network, here are 12 places you can go to make friends as an adult. 

3. Move more

Physical activity can lower your cortisol levels. But you don’t need to hit the gym or even break a sweat. Low-intensity exercise can lower your cortisol levels. Things like brisk walking, hiking, light jogging, stationary biking, and swimming are examples of low-intensity exercise. Aim for 30 minutes of low intensity activity most days of the week. You can take a walk with a friend to combine the benefits of movement and social interaction for lower cortisol levels.

4. Meditate

Mindfulness meditation is the process of slowing down and noticing your experience in the moment. Meditation has been used by many cultures for thousands of years. And science is still discovering new benefits of meditation for health and well-being. Meditation can also help lower your cortisol levels. In a 2022 study people who did meditation five times a week had lower cortisol levels and reported lower stress levels.

5. Enjoy the outdoors

Spending time in nature can reduce stress. A study found that as little as 10-20 minutes in a natural setting has significant positive effects, such as increasing happiness and lessening the effects of both physical and mental stress. You can try forest bathing, which allows you to spend time in nature and combines elements of mindfulness for an extra cortisol-lowering effect. 

Can medications help lower cortisol levels?

Yes, some medications can lower cortisol levels. Medications aimed at treating anxiety and depression have been shown to lower cortisol levels. Some examples of antipsychotics that have significantly lowered cortisol in people diagnosed with schizophrenia include risperidone, haloperidol, chlorpromazine, and olanzapine. 

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Written by:

Tracy Norfleet, MD, FACP

Dr. Tracy Norfleet is a board-certified Internal Medicine physician, health expert, and physician leader with over 20 years of experience practicing adult medicine. Dual-certified by the American Board of Obesity Medicine and the American Board of Lifestyle Medicine, Dr. Tracy possesses a wealth of knowledge and expertise in both traditional medical practices and innovative lifestyle interventions for chronic disease management and reversal.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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