Cortisol....be gone

The best ways to lower cortisol involve a holistic approach focusing on sleep, stress management, and nutrition, with techniques like prioritizing 7-9 hours of quality sleep, practicing mindfulness (yoga, meditation, deep breathing), getting regular moderate exercise (walking, swimming), and eating a balanced diet rich in whole foods while limiting sugar, processed foods, and excess caffeine to support your body's natural stress response. [1, 2, 3, 4, 5]  

Lifestyle Habits 

• Prioritize Sleep: Aim for 7-9 hours of consistent sleep, avoiding screens and caffeine before bed to support your body's natural cortisol rhythm. 

• Manage Stress: Incorporate relaxation techniques like deep breathing, meditation, yoga, or Tai Chi to calm your nervous system. 

• Regular, Moderate Exercise: Activities like brisk walking, cycling, or swimming help regulate cortisol; avoid over-exercising, as intense workouts can increase it. 

• Connect & Laugh: Spending time with loved ones, cuddling, and laughing can release endorphins and lower cortisol. [1, 2, 4, 6, 7, 8, 9]  

Dietary Changes 

• Eat Whole Foods: Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats (omega-3s) to stabilize blood sugar. 

• Limit Cortisol-Spiking Foods: Reduce sugar, saturated fats, refined grains, and excessive caffeine, which can disrupt cortisol levels. 

• Stay Hydrated: Drink plenty of water, as dehydration can temporarily raise cortisol. 

• Consider Supplements: Magnesium, Vitamin D, B vitamins, and Omega-3s may help, but discuss these with a doctor first. [1, 4, 5, 7, 10, 11, 12]  

When to See a DoctorIf you experience persistent symptoms of high stress or suspect a more serious issue like Cushing syndrome, talk to your healthcare provider, as medical treatment might be needed. [2, 8]  

To make these lifestyle changes more effective, would you like a sample daily routine that integrates these cortisol-lowering habits? [3]  

AI responses may include mistakes.

[1] https://www.torrancememorial.org/healthy-living/blog/cortisol-and-your-waistline-the-unseen-battle/

[2] https://www.uhc.com/news-articles/healthy-living/cortisol

[3] https://www.osfhealthcare.org/blog/how-to-lower-your-cortisol

[4] https://www.cbwchc.org/news/how-to-manage-stress-lower-cortisol-naturally

[5] https://www.hcahoustonhealthcare.com/healthy-living/blog/how-to-reduce-stress-hormones-5-ways-to-lower-cortisol-levels

[6] https://lifestylemedicine.stanford.edu/how-exercise-balances-cortisol-levels/

[7] https://www.henryford.com/blog/2025/05/how-to-lower-your-cortisol-levels

[8] https://my.clevelandclinic.org/health/articles/22187-cortisol

[9] https://www.neamb.com/family-and-wellness/7-steps-to-keep-cortisol-in-check

[10] https://www.laspalmasdelsolhealthcare.com/healthy-living/blog/how-to-reduce-stress-hormones-5-ways-to-lower-cortisol-levels

[11] https://cms.illinois.gov/benefits/stateemployee/bewell/foodforthought/best-foods-to-reduce-stress.html

[12] https://www.healthline.com/nutrition/ways-to-lower-cortisol

Henry McClure  
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