How to Reduce Cortisol: 12 Simple Tips to Try at Home

Cortisol is a hormone that your body makes naturally. Your adrenal glands, which sit on top of your kidneys, produce this hormone. People often call cortisol the "stress hormone" because your body releases more of it when you feel stressed or scared.

This hormone has many important jobs in your body. Cortisol helps control your blood sugar levels and blood pressure. It also helps your body wake up in the morning and fall asleep at night. When you face danger, cortisol gives you energy to run away or fight back.

Your cortisol levels change throughout the day. They are highest in the morning when you wake up and lowest at night when you sleep. This natural pattern helps your body work properly. However, some people have cortisol levels that stay high all the time.

When cortisol levels stay too high for a long time, your body stops working properly. High cortisol affects many parts of your body and creates different symptoms. These signs can help you know if your cortisol levels might be too high.

Common signs of high cortisol include:

- Weight gain around your face and stomach

- Thin skin that bruises easily

- Feeling very tired but having trouble sleeping

- Muscle weakness

- Headaches

- High blood pressure

- Acne on your face or body

- Trouble thinking clearly or remembering things

- Mood changes like feeling sad or angry

- Slow healing of cuts or wounds

If you have many of these symptoms for a long time, you should talk to a doctor. They can test your cortisol levels and help you find the right treatment.

You can take many steps at home to lower your cortisol levels naturally. These simple methods can help your body manage stress better and return to a healthy balance. Here is how to reduce cortisol at home with some simple methods:

- Get Better Sleep: Good sleep is one of the best ways to lower cortisol. Try to sleep 7-8 hours each night. Go to bed and wake up at the same time every day. Keep your bedroom dark and quiet. Avoid looking at phones or computers before bedtime.

- Exercise Regularly: Physical activity helps reduce cortisol levels over time. Try to exercise for 30 minutes most days of the week. Walking, swimming, or riding a bike are good choices. Do not exercise too hard, as this can actually increase cortisol.

- Practice Deep Breathing: Deep breathing exercises can quickly lower cortisol levels. Breathe in slowly through your nose for 4 counts. Hold your breath for 4 counts. Then breathe out through your mouth for 6 counts. Do this for 5 minutes, 3 times per day.

- Spend Time in Nature: Being outside in nature helps reduce stress and cortisol. Take walks in parks or gardens. Sit under trees or near water. Even looking at plants through a window can help you feel calmer.

- Laugh and Have Fun: Laughing naturally lowers cortisol levels. Watch funny movies, read jokes, or spend time with friends who make you smile. Do hobbies that you enjoy, like drawing, playing music, or gardening.

- Build Good Relationships: Strong friendships and family relationships help protect against high cortisol. Talk to people you trust about your problems. Give and receive hugs. Avoid people who make you feel stressed or angry.

- Write in a Journal: Writing down your thoughts and feelings can help reduce stress. Spend 10 minutes each day writing about what happened. This helps you understand your emotions and let go of worries.

- Reduce Caffeine: Too much caffeine can raise cortisol levels, especially if you already feel stressed. Try to drink less coffee, tea, and energy drinks. Replace them with water or herbal teas. Stop drinking caffeine at least 6 hours before bedtime.

- Practice Mindfulness: Being mindful means paying attention to the present moment without judging your thoughts. You can practice mindfulness through meditation, yoga, or simply focusing on your breathing. Even 5-10 minutes per day can help lower cortisol.

- Spend Time with Animals: Playing with pets or animals can reduce cortisol levels quickly. If you have a pet, spend more time petting, playing, or walking with them. If you don't have pets, visit friends who do or volunteer at animal shelters.

- Listen to Music: Relaxing music can help lower stress and cortisol levels. Choose calm music that you enjoy, such as classical music or nature sounds. Listen while you work, exercise, or before going to sleep.

- Practice Forgiveness: Holding onto anger and guilt can keep cortisol levels high. Try to forgive others who have hurt you and forgive yourself for past mistakes. This can help you feel lighter and reduce stress in your body.

What you eat can have a big impact on your cortisol levels. Some foods contain nutrients that help your body manage stress better. Adding these foods to your daily meals may help lower cortisol naturally.

- Fatty Fish: Fish like salmon, tuna, and sardines contain omega-3 fatty acids. These healthy fats help reduce inflammation and lower cortisol levels. Try to eat fish 2-3 times per week for the best benefits.

- Dark Chocolate: Dark chocolate contains compounds that can lower cortisol. Choose chocolate that has at least 70% cocoa. Eat small amounts, about 1 ounce per day, because chocolate also has sugar and calories.

- Avocados: Avocados are rich in magnesium, which helps regulate cortisol levels. They also contain healthy fats that support brain health. Add avocado slices to salads, sandwiches, or eat them plain.

- Bananas: Bananas provide potassium, magnesium, and vitamin C. These nutrients help your body deal with stress better. Bananas also contain tryptophan, which helps make serotonin, a chemical that makes you feel happy.

- Leafy Green Vegetables: Spinach, kale, and other dark green vegetables are full of B vitamins and magnesium. These nutrients help reduce the effects of stress on your body. Try to eat green vegetables every day.

- Yogurt and Fermented Foods: Yogurt, kimchi, and sauerkraut contain probiotics, which are good bacteria for your gut. A healthy gut helps your body manage stress better and may lower cortisol levels.

- Nuts and Seeds: Walnuts, almonds, and pumpkin seeds provide magnesium, healthy fats, and protein. These nutrients help stabilize blood sugar and reduce cortisol. Eat a small handful each day as a snack.

- Green Tea: Green tea contains L-theanine, a compound that promotes relaxation. Drinking 2-3 cups of green tea per day may help lower cortisol levels. Choose green tea over coffee when possible.

- Whole Grains: Brown rice, oats, and quinoa provide fiber and B vitamins. These nutrients help keep blood sugar stable, which prevents cortisol spikes. Choose whole grains instead of white bread or white rice.

- Citrus Fruits: Oranges, lemons, and grapefruits are high in vitamin C. This vitamin helps support your adrenal glands and may reduce cortisol levels. Eat fresh citrus fruits or drink fresh juice without added sugar.