How to Reduce Cortisol Levels Naturally

Stress is a part of life that none of us can avoid entirely. Whether it's work, relationships, or just trying to juggle everything on your to-do list, you’re going to encounter stressful moments on a daily basis. When you're stressed, your body releases cortisol, a naturally-occurring hormone that’s meant to help your body deal with short-term challenges. When cortisol levels stay high for too long, it can lead to a variety of potential health problems. That’s why learning how to reduce high cortisol levels, now and in the long term, is important for keeping your mind and body in balance.

Today, we’re teaching you what cortisol is, how it affects your body, and what can happen if cortisol levels stay elevated too long. Keep reading to learn how to reduce cortisol levels naturally now and in the long term for optimal health.

The Stress Hormone: What Is Cortisol and What Does It Do?

Before you can learn how to reduce cortisol levels, it’s essential to understand what it is and how it impacts your body. Cortisol is a hormone produced by your adrenal glands, playing a role in your body's response to stress. It’s often called the “stress hormone” because your body releases it when you’re dealing with something challenging that’s come up. It could be a tough conversation, a work deadline, or even doing an intense workout.

Cortisol does more than just help with stress. It also impacts your metabolism, inflammation, blood sugar levels, and sleep quality. While some periods of elevated cortisol levels can be beneficial, too much of it for too long can have serious negative effects resulting in stress-related health problems.

Short Term vs Long Term Effects of Cortisol on Your Body

Your cortisol levels have short-term and long-term effects on your body. While some symptoms may overlap, prolonged exposure to high cortisol can lead to more severe health concerns, making it all the more important to reduce cortisol levels as they rise.

In the short term, cortisol helps you stay alert, focused, and ready to take on whatever comes your way. It increases your heart rate, boosts energy levels, and sharpens your reflexes. This means that short-term elevation of cortisol levels may actually be helpful if you’re in a stressful situation. It’s part of the human “fight-or-flight” response. If you’re constantly feeling stressed, however, you might experience increased anxiety, difficulty sleeping, headaches, or digestive issues. Your body wasn’t meant to stay in “fight-or-flight” mode all the time, and when it does, it can leave you feeling drained.

Chronic high cortisol levels over long term periods can lead to more serious health conditions like high blood pressure, unintentional weight gain, compromised immune function, and mental health concerns like depression or burnout. It can also make it harder for your body to regulate blood sugar levels and increase the risk of diabetes. Because cortisol affects so many systems in your body, managing stress and learning how to reduce cortisol levels naturally is vital to your overall well-being.

Additional Info: What can cause stress long term? Learn more about stress triggers and how they impact your body after this article.

How to Reduce Cortisol Levels Quickly

To minimize the potential for long-term negative health impacts, you should consider techniques for how to reduce high cortisol levels quickly and efficiently as stressful situations arise.

One of the fastest ways to reduce cortisol levels naturally is using relaxation techniques. Deep breathing, zero gravity meditation, or learning when to step away from a stressful situation for a few minutes can signal to your brain that it's time to calm down. Taking slow, deep breaths helps with how to regulate nervous system operations, which counteracts your body’s stress response.

Another potential method to reduce cortisol levels is through physical touch. For example, hugging someone you care for, petting a dog, or even getting a massage can significantly lower cortisol levels. Laughing may also help, so watching a funny show or movie can help with how to de-stress and recharge in the moment. If you’re feeling overwhelmed, stepping outside for fresh air, going for a short walk, or listening to calming music can also help reset your stress levels.

How to Reduce Cortisol Levels Long-Term

The good news is there are many methods that may help with how to reduce cortisol levels naturally in the long term to contribute toward better health and wellness. Where methods work more quickly and can help fight the more immediate symptoms of elevated stress, others are more long-term solutions to prevent adverse health conditions from prolonged exposure to elevated cortisol levels.

Some long term solutions to reduce cortisol levels naturally include:

1. Exercising to reduce cortisol levels

2. Maintaining a healthy diet

3. Prioritizing your sleep schedule

4. Proactively manage stress levels

1. Exercising to Reduce Cortisol Levels

Long-term methods for how to reduce cortisol levels naturally involve lifestyle changes that help keep stress levels in check before they become too much. One of the best ways to do this is by getting enough exercise in the right doses. Moderate levels of low-impact exercises like walking, yoga, or swimming can help reduce cortisol levels, but excessive high-intensity workouts could raise it. Aim to be consistent and be sure to listen to your body.

2. Maintaining a Healthy Diet

Your diet also plays a part in reducing cortisol levels. Eating a balanced diet full of whole foods, healthy fats, and lean proteins can help stabilize your blood sugar and reduce stress on your body. Caffeine and sugar may spike cortisol levels, so limiting these after certain points in the day can make a noticeable difference.

3. Prioritizing Your Sleep Schedule

Sticking to a consistent sleep schedule is another factor in long-term solutions for how to reduce high cortisol levels. Poor sleep quality or sleep deprivation increases cortisol levels, which then makes it harder to sleep. It’s a self-feeding negative cycle. Prioritize your sleep schedule, create a relaxing night time routine, and limit screen time before bed to improve your sleep quality and balance cortisol levels over time.

4. Proactively Manage Stress Levels

Lastly, proactively finding ways to manage stress can help your body stay in a more relaxed state overall. Take regular breaks, set boundaries, and make time for activities you enjoy to lower cortisol levels now and in the long run. Even a short break can make a noticeable difference, becoming a part of your daily self-care routine whether it’s at home or while working.

Tools to Reduce Cortisol Levels Naturally

Many people also look for tools to help them manage stress levels more effectively. While there are many potential solutions like using meditation apps or journaling, some of the most popular tools are zero gravity recliners. These modern chairs, like the Motion Mastery lounge chair, lean back differently than traditional recliners, providing a wide range of potential health benefits for your mind and body. In the zero gravity position, your legs are elevated above your heart level and the excess pressure is taken off your lower back. This serves as the catalyst for possible benefits like more profound relaxation, unimpeded blood flow, better sleep quality, and other methods to reduce cortisol levels.

Bonus features of zero gravity luxury recliners such as heat therapy and massage functions take this relaxation even further and make them an ideal tool for managing daily stress.

Bonus Info: Zero gravity chairs provide many potential benefits for your mental health. Learn more about possible zero gravity benefits for stress and anxiety after this and see the difference they could make in your daily routine.

Start Managing Cortisol Levels Better

Cortisol isn’t a bad thing, but a natural hormone that can have slight benefits in small amounts.  Having too much of it in your body for too long, however, can have negative effects on your health. Learning how to reduce cortisol levels naturally with a mix of quick stress-relief strategies and long-term lifestyle changes can give you a better balance. By making small, sustainable changes like exercising or adding a zero gravity chair to your daily routine, you can keep cortisol levels in check, feel more relaxed, and be in control of your well-being.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.