Manage Stress: 5 Ways to Lower Cortisol

Cortisol, often referred to as the stress hormone, is produced by the adrenal glands in response to pressure or perceived threats. It helps the body cope with tension by increasing energy levels and blood sugar so the brain can function effectively. When the stress passes, cortisol levels typically return to normal. However, chronic stress, pituitary gland disorders, adrenal tumors, or certain medications can keep it elevated. Fortunately, simple habits can help restore hormonal balance and improve well-being — read more at joy-pup.com.

Adequate Sleep

Quality sleep is fundamental for maintaining stable cortisol levels. A lack of rest or an irregular daily routine leads to fatigue and increased stress. Aim for 7–9 hours of sleep each night, keeping a consistent schedule. This helps the body regulate hormone levels. To improve sleep quality, avoid caffeine six hours before bedtime and try not to use gadgets before sleep, as blue light from screens can disrupt melatonin production.

Regular Physical Activity

Exercise not only strengthens the body but also helps keep cortisol in check. Moderate physical activity is relaxing, improves heart function, supports weight management, and benefits mental health. If you’re a beginner, start simple — like taking daily walks in the morning or evening. Over time, you can incorporate other activities such as yoga, swimming, or light jogging to enhance the effect.

Balanced Nutrition

What you eat directly affects cortisol levels. To stabilize it, include foods rich in antioxidants and healthy fats in your diet: dark chocolate, fresh fruits and vegetables, nuts, avocado, or olive oil. Don’t forget to drink enough water to stay hydrated. Avoid processed foods and excessive sugar, as they can intensify the body’s stress responses.

Fish Oil

Fish oil, rich in omega-3 fatty acids, is a great way to reduce cortisol levels. These fatty acids have anti-inflammatory properties and help the body cope with stress more effectively. Fish oil supplements can be added to your diet after consulting with a doctor to determine the proper dosage.

Limiting Caffeine

Caffeine, found in coffee, tea, and energy drinks, can raise cortisol levels, especially if consumed in large amounts or late in the day. To maintain hormonal balance, reduce caffeine intake and replace it with water, herbal teas, or other drinks that support hydration and are gentle on the body.