Quickly Lower Your Cortisol Levels!
Marneys Tidbits published this easy and fun guide on how to naturally lower your cortisol levels. Incorporating these simple and rejuvenating tips, such as, laughing more or cuddling with your dog, may put a smile on your face, as you breathe a relaxed sigh of relief.
How Can I Lower My Cortisol Levels Naturally?
Feeling stressed doesn’t only affect us mentally, but it can also affect our body’s hormones, our cortisol levels, in particular. Cortisol, often viewed as a stress hormone, can affect our well-being and overall health. Too much cortisol can cause serious health concerns, which makes it essential to maintain regular cortisol levels, for our ultimate health and vitality.
So, how can we lower our cortisol levels naturally? Trust me when I say, it’s easier than you think!
Recognize & Minimize Stressful Thinking
When we’re mindful of the way we think daily, it may help us manage and reduce our cortisol levels. As humans, we’re always on the go between working, running errands, attending after-school sports practices, and much more. With all of this on our plates, it’s easy to see why we can quickly become mentally overwhelmed and stressed, increasing our cortisol levels.
Being mindful of our stress load requires us to be more self-aware to avoid “stress thinking.” This allows us to be more accepting of our thoughts, helping us to process them accordingly. Being mindful of what we focus on will allow us to notice when negative and stressful thoughts begin.
According to a research study, when people take their negative and stressful thoughts captive, they noticed an improvement in stressful feelings, anxiety levels, cortisol levels, and depression.
Eat A Healthy Diet
While we know we can enjoy many foods in moderation (and if you’re like me, Onion Rings are a fav), we should be mindful that our food choices can help reduce stress and help manage our cortisol levels. If we’re consuming foods with an abundance of added sugar, saturated fats, and caffeine, this can increase our cortisol levels. Surprisingly, if we’re consuming a high-sugar diet, this could also suppress cortisol levels when we’re overly stressed, especially during our menstrual cycles, making events even more difficult to handle.
According to a scientific study, a diet high in sugar and saturated fats resulted in an increase in cortisol levels, as opposed to, a diet rich in vegetables, fresh fruit, and polyunsaturated fats.
Some good foods to help manage our cortisol levels are whole grains, dark chocolate, green tea, lentils, whole fruits and vegetables, and foods with healthy fats, such as salmon and olive oil.
Get More Sleep
One of the best ways we can lower our cortisol levels naturally is to get a good night’s sleep each night! Many people suffer from sleep problems, such as, insomnia and sleep apnea, which are both related to higher cortisol levels.
Insomnia can result in more stress, increasing our circulating cortisol levels and affecting our hormone patterns, affecting other areas of our health. People who have difficulty sleeping may also suffer from heart disease, diabetes, and obesity.
To help me get into a deep sleep, I love Bio-Res Sleep Support by Alovea. It provides a revolutionary non-hormone solution, which supports our body’s ability to normalize our bioelectrical fight or flight responses to stress, anxiety, and occasional feelings of depression. This product helps you experience deeper more restful sleep.
Practicing good sleep routines, such as, taking a relaxing bath before bed (See Marneys Tidbits Bath Recommendations Here), can help regulate cortisol levels. We should cut down on cell phone usage, blue light exposure 2 hours before bed, avoid caffeine six hours prior to sleep, and create a routine sleep schedule.
Get Consistent Exercise
Depending on how intense our workouts are, exercise can increase our cortisol levels; however, it will begin to decrease after a couple of hours of working out. In addition, our cortisol response decreases with regular exercise training.
A exercise routine can also help reduce stress and chronic diseases, improving our overall health. However, it’s also essential to note that too much exercise can raise cortisol levels.
Each week, we should strive to hit appropriately 3.5 hours of moderate exercise, giving ourselves enough time to rest in between.
Lower Cortisol Levels With Fix: Your Mood Enhancing, Stress Relief Drink
I’m so excited to tell you about Fix, a mood-enhancing and stress-relief drink. This amazing (and delicious) beverage helps stabilize and calm our nerves. Fix gives me an overall relaxed sense of wellbeing. I feel anxiety and stress dissipate after having my Fix.
Fix can help your body reduce cortisol overload and set up blockers for daily stressors. As a stress relief drink and excellent mood stabilizer, it can help our bodies deal with mental, emotional, and physical responses to stressful situations.
The critical ingredient in Alovéa’s Fix drink is Sensoril. Sensoril, a stabilizing formulation, helps our bodies reduce cortisol levels. Fix also contains an isomalto-oligosaccharide fiber complex, which helps us maintain healthy digestion.
Deep Breathing
To reduce stress, many people use deep breathing techniques, which you can do virtually anywhere. Similar to mindful thinking when regarding stress, deep breathing allows us to properly stimulate of our parasympathetic nervous system, the part of our nervous system which controls digestion and rest.
Cuddle With A Pet
Cuddling with a pet can help reduce cortisol levels, relieve stress, and reduce anxiety. One study consisting of over 100 children had them undergo stress tests, participating with their pets and caregivers. Scientists placed them in a room with a pet present, a parent, or alone.
The results of the study showed that children who had a pet present had less stress compared to those who were with a parent or alone. Check out the 10 benefits of having a dog.
Laugh And Play
Another way to lower our cortisol levels is to ensure we participate in activities that make us laugh. Laughing, a significant stress regulator, can lower our cortisol levels. We can increase the amount of time we laugh by watching a television show, playing games, or spending time with family and friends.
Stay Hydrated
We can naturally lower our cortisol levels by staying hydrated, which can help improve our overall health. Everyone requires a different amount of water each day, depending on our bodyweight and how much water we lose throughout the day, due to exercise or sauna use. Check out the amazing health benefits of sauna use here.
To ensure we’re staying hydrated, keep a water bottle or coconut water, which provides many other health benefits as well, with you throughout the day.
Drink a glass of water to start your day, and add mineral salt so you don’t deplete your minerals.
Limit Sugar And Caffeine Intake
Did you know that too much caffeine or sugar can cause our cortisol levels to spike? To prevent this from happening, we should avoid over consuming caffeine and eat sugar in moderation. To help with caffeine and sugar reduction, reduce the amount of caffeinated beverages your drink each day and consider sugar alternatives such as, stevia, monk fruit, and allulose.
Spend Time Outdoors
One of the amzing ways we can naturally lower our cortisol levels naturally is by connecting with nature. Find large green spaces with a lot of grass to walk barefoot on, which is called “earthing.” To connect more with nature, we can plan daily walks on lovely days, participate in outdoor activities, or create a nature space at home.
If you decide to practice these everyday, easy cortisol lowering tips, you can be well on your way to lowering your cortisol levels naturally.
FAQ on How To Lower Your Cortisol Naturally
Does Alovea’s “Fix” contain artificial sweeteners?
No, Fix does not contain any artificial sweeteners. Artificial sweeteners have been linked to weight gain, diabetes, and more.
How can I lower my cortisol levels quickly?
You can lower your cortisol levels by getting good sleep, eating a balanced diet, reducing caffeine and sugar intake, staying hydrated, drinking “Fix Stress Relief Drink,” and maintaining a consistent exercise routine.
How do you know if your cortisol is out of whack?
Some signs and symptoms of high cortisol levels are weight gain, purple stretch marks, or fatty areas around your shoulder blades.
Can magnesium lower cortisol?
Magnesium can help stabilize your stress levels and lower your cortisol. My fav magnesium supplements are Pure Encapsulations Magnesium Glycinate and Allergy Defenders Magnesium Spray both can help support stress relief, help with sleep, help with heart health, calm nerves and muscles, and are good for your metabolism.
What foods lower cortisol?
Foods rich in antioxidants, healthy fats, and calming nutrients can help naturally lower cortisol. Top options include dark chocolate, berries, leafy greens, and citrus fruits, which support the body’s stress response. Fatty fish like salmon, sardines, and mackerel provide omega-3s that reduce inflammation and stress hormones. Fermented foods such as yogurt, kefir, sauerkraut, and kimchi support gut health, which is closely linked to cortisol regulation. Herbal teas, nuts, seeds, and whole grains also help promote balance.
Does L-theanine lower cortisol?
Yes. L-theanine—an amino acid found naturally in green tea—has been shown to promote relaxation without drowsiness and may help lower cortisol levels. It works by increasing alpha-wave brain activity, which supports a calmer mental state. Many people use L-theanine to manage daily stress, improve focus, or reduce the physical effects of tension. It can be taken as a supplement or consumed through green tea, though supplemental forms often provide more consistent therapeutic amounts.
Does magnesium glycinate lower cortisol?
Magnesium glycinate is commonly used to support stress reduction, and research suggests it may help lower cortisol by regulating the nervous system and supporting healthy GABA activity. This form of magnesium is well-absorbed and gentle on the stomach, making it ideal for relaxation and sleep. By reducing physical tension, improving sleep quality, and promoting a calmer mood, magnesium glycinate can indirectly and directly contribute to more balanced cortisol levels over time.
Does low cortisol cause weight gain?
Low cortisol can contribute to weight gain, though for different reasons than high cortisol. When cortisol is too low—often seen in adrenal insufficiency or chronic stress burnout—it can lead to fatigue, low blood pressure, and unstable blood sugar. These changes may cause cravings for salty or sugary foods, slowed metabolism, and reduced energy for activity, all of which can promote weight gain. Proper evaluation by a healthcare professional is essential to determine underlying causes.
How quickly does ashwagandha lower cortisol?
Ashwagandha may begin lowering cortisol within 2 to 12 weeks, depending on dosage, consistency, and individual stress levels. Some people report feeling calmer within a few days, but measurable cortisol changes usually take several weeks. Most studies use 300–600 mg of ashwagandha extract daily and show significant improvements in stress, sleep, and cortisol regulation by week eight. As with any supplement, results vary, and pairing it with healthy lifestyle habits enhances its benefits.
Does sauna lower cortisol?
Yes, regular sauna use may help lower cortisol by promoting deep relaxation, improving circulation, and supporting parasympathetic nervous system activity. Studies show that the heat exposure encourages the body to release endorphins, which counteract stress hormones. Many people experience reduced tension, better sleep, and improved mood after consistent sauna sessions. While cortisol may temporarily rise during the heat exposure itself, levels typically drop afterward, creating an overall calming effect. Benefits are strongest with routine use several times per week.
Does quitting coffee lower cortisol?
Quitting or reducing coffee intake can help lower cortisol, especially in people sensitive to caffeine. Coffee naturally stimulates the adrenal glands, increasing cortisol and adrenaline, which may contribute to stress, jitters, and disrupted sleep. Over time, removing caffeine often leads to more stable energy, fewer blood sugar dips, and calmer mornings. Some individuals notice improved mood and better sleep quality within one to two weeks. However, results vary, and moderate coffee consumption is tolerated well by many people.
Does matcha lower cortisol?
Matcha may help lower cortisol due to its unique combination of antioxidants, gentle caffeine, and naturally occurring L-theanine. Unlike regular coffee, matcha provides a smoother, slower energy release that supports calm focus rather than spikes in stress hormones. L-theanine increases alpha-wave brain activity and may directly counteract cortisol elevations. Many people report reduced anxiety, improved concentration, and fewer energy crashes when switching from coffee to matcha. Consistent consumption, especially in the morning, can support a steadier stress response.
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