Fighting Stress: Five Natural Ways to Lower Cortisol Levels

We all deal with stress.

In fact, it’s such a normal part of our lives that our bodies have a natural response system designed to help get us through these difficult situations. And it all starts with cortisol.

Commonly referred to as the “stress hormone,” cortisol is released by our adrenal glands to give us a heightened sense of energy and alertness.

Historically, one might expect to receive this burst of cortisol when faced with a potential threat — a predator, for instance — and then have it dissipate as danger ends. But in a world where stressful situations can feel as though they are awaiting around every corner, our cortisol levels are staying out of balance much more often, leading to uncomfortable and unhealthy side effects.

That is why it’s more important than ever to understand how to combat stressors and lower your cortisol levels through natural and healthy methods.

Here’s what you need to know:

What is Cortisol?

Ideally, a spike of cortisol serves as your body’s “alarm function,” calling attention to a threat and giving you the resources to solve it. Released from your adrenal glands, cortisol provides your body extra energy towards handling stressful situations while pulling resources away from certain bodily functions that are “nonessential or harmful in a fight-or-flight situation.” These include the immune, digestive, and reproductive systems.

Once the danger passes, your cortisol levels are meant to drop back down to a normal range, where the hormone then helps regulate many everyday functions: metabolism, inflammation, blood sugar, etc.

But …

What Happens When Cortisol Levels Stay Too High?

Sometimes, those warning signals don’t pass so easily. Many of us have experienced times of continuous stress that have left us feeling exhausted and beaten down. This is because when our cortisol levels don’t have the opportunity to return to normal, we remain in a “fight-or-flight” state that takes a physical and mental toll on our wellbeing.

Chronic stress and elevated cortisol levels can lead to numerous complications:

Insomnia

Cortisol levels play a large role in your natural sleep-wake cycle. During stressful times, it can become more difficult to fall asleep, let alone get a good night’s rest.

Impaired Immunity

When stressed, your body naturally suppresses “non-essential” functions in favor of directing energy and resources elsewhere. One of the areas that is impacted the most is your gut, the hub of your immune system. This makes you far more susceptible to illness, which can add even more stress to your life, and repeat the cycle.

Weight Gain

At normal levels, cortisol helps regulate your metabolism, but when stressed, spikes in cortisol can cause an elevated accumulation of fat, as well as rises in blood sugar and blood pressure.

Mood Changes

Living under chronic stress can lead to additional anxiety, depression, and panic attacks. With cortisol coursing through your blood stream, your body is trained to believe that it is under a constant threat that can take a toll on your mental health.

Other Hormone Imbalances

A prolonged elevation of your cortisol levels will eventually affect most parts of your body’s everyday functions, including the production of other hormones such as testosterone, estrogen, and progesterone. It’s important to combat an imbalance as quickly as possible.

How To Naturally Lower Cortisol Levels

The good news is that it is very much possible to combat even the most stressful situations with natural and holistic practices that promote your mental wellbeing.

Here are five ways in which you can work to relieve stress in your life and return cortisol levels back to normal:

1. Prioritize Your Sleep

A good night’s rest sets your day off right. Cortisol production is impacted by your regular sleep-wake schedule, which means that when your rest is lacking or unpredictable, so might be your cortisol levels.

Look to get yourself into a regular routine, put the phone down early in the evening, and wind down naturally. Everyone’s “best sleep” might look a little different, but you can increase your ability to find rest by avoiding caffeine, investing in a quality bed, and exercising regularly.

Which, on that note …  

2. Exercise Regularly

Regardless of the situation, exercise is almost always a benefit to one’s health. But when it comes to relieving stress, regular exercise can make a massive difference.

According to several studies, those who exercise regularly are likely to have a lower cortisol response when faced with stressful situations. Exercise also (as discussed above) can play an important role in regulating your sleep schedule, as well as promoting general health.

As for what types of activity to target, mild-to-moderate exercise has proven most helpful. Regular walks are a great place to start.

3. Maintain a Balanced Diet

Your diet is the foundation for your body’s wellbeing. Eating well not only improves your physical health, but your mental and spiritual health, as well.

A diet full of nutrient-rich foods such as whole grains, fruits, vegetables, and healthy fats can help lower cortisol levels, while high-sugar and processed foods will do the opposite.

It is also important to remember that there is a strong connection between your gut health and your mental health. By promoting the strength of your microbiome with pro- and prebiotics, you can help alleviate some of the stressors that might lead to a spike in cortisol.

4. Practice Mindfulness and Self-Care

Sometimes relaxation can go a long way.

In our fast-paced, demanding world, it’s important to take time out for ourselves and practice some self-care. Consider taking a yoga class or partaking in some breathing or meditation exercises.

Our minds are powerful tools. By using them to support our own mental and spiritual wellbeing, we can better meet the stressful situations life throws our way with a positive attitude.  

5. Explore Enjoyable Lifestyle Changes

If you’re finding that stress is all around you, maybe it’s time to consider a lifestyle change?

Even if you can’t restructure your whole life to live “stress free” — wouldn’t that be nice? — it is very much possible to make small changes that can bring added enjoyment to your day-to-day life.

• Try out a new hobby.

• Get a pet.

• Prioritize your healthy relationships.

• Find more personal time.

Want more help?

If you’re interested in digging deeper into your hormone health, consider looking into my Hormone Health Program. Over the course of three months, I work with my clients to better understand their hormones and how they can find balance through changes to their diet and lifestyle .

By optimizing your diet, I will help you create the essential building blocks you need to keep your hormones balanced and reduce your symptoms.