- By Iram Hussain
- Tue, 01 Jul 2025 02:34 PM (IST)
- Source:JND
Modern life is a whirlwind of chaos where stress lurks around every corner. As we navigate the demands of work, family and social obligations, our bodies respond by releasing cortisol, the stress hormone. While cortisol serves as a vital survival mechanism in emergency situations, its prolonged presence can wreak havoc on our well-being. Elevated cortisol levels can disrupt our mood, sleep patterns and even our physical health, increasing the risk of chronic diseases like diabetes, hypertension and heart disease.
As we struggle to keep up with the relentless pace of modern life, it's essential to acknowledge the insidious impact of stress and take proactive steps to manage it, lest we fall prey to its debilitating consequences. Here, we've listed some easy yet quick ways to naturally lower the cortisol levels in the body.
Ways To Lower Cortisol Naturally
Limit Caffeine
While a morning cup of coffee can be invigorating, excessive caffeine can elevate cortisol levels and impact mood. Initially, high caffeine intake may provide a boost but it can lead to a crash later on. To avoid this, consider limiting yourself to one cup a day or opting for decaf.
Take Proper Sleep
Stress and sleep deprivation can create a cycle. Prioritise a good night's rest to lower cortisol levels and reduce stress. Cutting down on caffeine can also promote easier sleep. Aim for 7-8 hours of restful sleep to break the stress-sleep cycle and foster a healthier and more balanced lifestyle.
Exercise Regularly
Regular exercise can help mitigate cortisol levels but it's essential to opt for low-intensity activities. While exercise initially triggers cortisol release, levels decrease after a few hours. Engage in gentle exercises like yoga or brisk walking to harness the cortisol-lowering benefits and promote a healthier stress response.
ALSO READ: How Does Cortisol Affect Our Sleep? Know From Doctor
Maintain Healthy Relationship
Nurturing healthy relationships with others can significantly reduce stress and lower cortisol levels. Surrounding yourself with supportive people can help alleviate anxiety and promote a sense of calm. Conversely, toxic relationships can perpetuate stress, keeping cortisol levels elevated and negatively impacting overall well-being.
Breathing Techniques
When stress strikes, shallow breathing often follows. Counteract this by practicing deep breathing. Research highlights the benefits of deep-breathing exercises, recommending 5-minute sessions at least 3-5 times daily. This simple technique can calm the mind, slow your heart rate and reduce cortisol levels while promoting relaxation and well-being.
Strategies to lower cortisol level in the body (Image Credits: Canva)
Cortisol-Friendly Foods
Consuming high amounts of processed sugar, refined grains and saturated fats can increase cortisol levels while a balanced diet rich in whole grains, fruits, vegetables and healthy fats can help keep its level in control.
ALSO READ: Feeling Stressed? 5 Best Foods That Help Lower Cortisol Levels Naturally In Body
Journaling
Writing down your thoughts is a simple way to reduce cortisol levels. By putting happy thoughts on paper, you can relive joyful moments while stressful thoughts can be purged, freeing your mind from repetitive worries.
Reduce Screen Time
Prolonged screen time, especially before bed can have detrimental effects on sleep and stress levels. The blue light emitted from screens suppresses melatonin production, making it difficult to fall asleep while also disrupting cortisol rhythms.
Outing In Nature
Immersing yourself in nature has a profound calming effect on the mind. Surrounded by trees, flowers, birds and plants, your stress levels decrease and cortisol levels drop. Research confirms the therapeutic benefits of spending time outdoors, promoting relaxation, and rejuvenation and fostering a deeper connection with the natural world.
Disclaimer: This content, including suggestions and advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any drastic changes in your lifestyle.