10 Ways to Lower Your Cortisol Naturally
If you’re looking to naturally lower your cortisol levels, you’ve come to the right place! Cortisol, which is also called hydrocortisone and adrenocorticotropic hormone (ACTH), plays an important role in the regulation of your immune system, metabolism, circadian rhythm, and memory formation, but too much cortisol can be bad news for your health. Here are 10 natural ways to lower your cortisol levels and feel good again!
1. Do aerobic exercise
While weightlifting can sometimes lead to increased cortisol, aerobic exercise lowers your stress hormone. So grab some sneakers and get moving—walking, running, biking, or playing basketball will all work. If you’re just getting started with exercise and don’t want to overdo it (which is easy to do), walk for 15 minutes a day. It’s not a huge time commitment, but it will make a difference in how you feel throughout your day.
2. Get enough sleep
It’s quite simple: Getting enough sleep has a positive impact on just about every hormone in your body, including cortisol. Not getting enough shuteye raises cortisol levels and makes it that much harder for you to reach your goals. Luckily, making sure you get eight hours of zzz’s per night is relatively easy—and one of the most vital tips you can follow.
3. Follow a healthy diet
As hormones are a part of a feedback system, eating healthy is an excellent way to tip your hormone scales in your favor. Eat more protein and healthy fats, probiotic foods, and avoid sugar, processed food, trans fats, and soy products. Drink plenty of water and consume some green tea for extra health benefits. These changes can help you balance out your cortisol levels so that they’re not wreaking havoc on your body or mind.
4. Add herbal supplements
To lower your cortisol levels naturally, add herbs such as holy basil, ashwagandha, and Rhodiola Rosea to your diet. These herbal supplements help reduce stress and support healthy levels of cortisol in both men and women. Also known as Indian ginseng or winter cherry, holy basil (Ocimum sanctum) is a traditional Ayurvedic herb that helps calm anxiety and promotes restful sleep. Ashwagandha (Withania somnifera) is an adaptogenic herb that reduces stress hormones while supporting immune function. It has also been shown to help boost testosterone levels in both men and women. Rhodiola Rosea is another adaptogenic herb used for its anti-stress properties. Research shows it can improve mood and energy levels while reducing fatigue.
5. Practice positive thinking
Neuroscientists are just beginning to understand how our brains link thoughts and feelings with memory. You can harness that power for good by learning how to take advantage of your brain’s natural tendency toward optimism. If you have a stressful event coming up, practice thinking positive thoughts about it in advance—for example, tell yourself I am going to rock my presentation at work tomorrow! It may sound silly, but studies show it works: When people do this kind of positive reappraisal, they reduce their stress levels and cortisol response during stressful events.
6. Meditate
Meditation can help lower your cortisol. If you want a quick tip, sit in silence for 5 minutes. If that seems impossible, try doing a short meditation each morning before starting your day. Studies have shown that even five minutes of meditation can lower cortisol levels.
7. Enjoy a warm bath
A hot bath helps your body release endorphins, your feel-good hormone. But don’t heat up a full tub of water—keep it short and sweet instead. A warm bath about an hour before bed will help you get a good night’s sleep, which is another way to keep cortisol at bay.
8. Try laughter yoga
You’ve probably seen those ads for laughter clubs—where people go and laugh and laugh. The concept of laughter yoga is similar, but a little less intense. Laughter yoga incorporates breathing exercises and laughter into yoga poses. This may sound crazy, but it can help decrease stress levels—and cortisol! So if you’re looking for some tips on lowering your cortisol, try laughter yoga. But remember that even breathing exercises work just as well.
9. Laugh with others, not at them!
A good belly laugh is a great way to not only reduce stress and anxiety but also build relationships. Don’t take yourself too seriously, take time with friends and family to enjoy each other’s company and a few laughs! Laughing together helps bring people closer together and makes them feel more comfortable around one another. Remember that laughter isn’t just for kids—it can help you stay healthy, too! It’s important to learn how to be able to handle stress and anxiety in a healthy manner rather than becoming stressed out or anxious. You may be surprised at how much of an impact laughing with others has on your overall health and well-being.
10. Check in with yourself each day
In our constant quest for self-improvement, we often check in with others—our bosses, coworkers, friends, and family—to see how we’re doing. In doing so, we miss out on a critical aspect of success: looking within ourselves. Take some time each day to really check in with yourself by asking these questions: How am I feeling? What is most important to me right now? Where am I on my journey toward my goals? Asking yourself these questions will help you stay grounded and focused on what matters most to you. And it will help you make sure that your needs are being met along your journey.
By taking steps like eating a healthy diet and exercising regularly, you can lower your cortisol levels safely and naturally—and start living a healthier life in no time!