From a quick scroll on any given social media app or just conversing with friends, the one thing that seems to be on everyone’s minds is cortisol, a.k.a. the stress hormone. More specifically (and because of the times we’re living in), we’re all looking at our high cortisol levels and ways to reduce them. “Cortisol rises in response to demanding situations or perceived threats,” notes psychologist Pilar Guerra Escudero. “Our body is designed to release cortisol in a timely manner, but the problem arises when cortisol levels remain chronically elevated. This can impact the immune system, sleep, and mood.”
“Maintaining normal cortisol levels is critical because cortisol regulates many important body processes,” adds Fernando Carnavali, MD, associate professor of medicine at the Icahn School of Medicine and chief general of internal medicine at Mount Sinai. “It helps the body respond to stress, reduce inflammation, regulate blood sugar and metabolism, and control blood pressure.”
Now, experiencing a little bit of stress now and again is perfectly normal. In fact, experts say it can even be healthy to some degree. However, you don’t need a medical degree to know that experiencing chronic stress can wreak havoc on your health. So, how to deal? The good news is that managing cortisol is much easier than you might think. Experts say that engaging in just a handful of specific activities and habits each day can help. Here are nine of the best daily actions to lower cortisol.
Key Takeaways
- Maintaining normal cortisol levels is critical. It helps the body respond to stress, reduce inflammation, regulate blood sugar and metabolism, and control blood pressure.
- There are easy activities you can do daily to keep cortisol levels low. These include moving your body, getting enough sleep, laughing, and even eating dark chocolate.
Laughing
“The best remedy against adversity is always a sense of humor,” explains aging expert Vicente Mera, MD, in his book Young at Any Age. “Taking life with a sense of humor is not only fun, but it also reduces cortisol levels and anti-inflammatory substances.” So go ahead, watch that rom-com, or better yet, giggle with your friends. Not only does laughter release serotonin and endorphins, but it truly can be the best medicine.
Spending Time in Nature
An indoor, sedentary lifestyle does not increase endorphin or serotonin levels. “According to several studies, people who spend more than eight hours a day sitting are 65% more likely to experience chronic fatigue and alterations in their mood,” explains Ángela Llaneza, an endocrinologist and the medical director of the Anti-aging Medical Institute in Madrid. She recommends the Japanese practice of shinrin-yoku, also known as forest bathing: “Walking in nature for 20 minutes can reduce cortisol by 16%, promoting mental calm,” she explains. And you don’t need acres of woods to get the benefits; even just strolling through your neighborhood and taking note of the trees can have a similar effect.
Eating Dark Chocolate
Good news: Eating dark chocolate is a proven mood booster. “Not only is it delicious, but it also helps release endorphins, the hormones of happiness,” nutritionist Yaraseth del Castillo explains. Aim to get an ounce or two of dark chocolate made from 85% cocoa each day.
Stretching
Any mindful movement can reduce feelings of stress, and stretching is no exception. “Stand up, stretch your arms,” recommends sports medicine doctor Beatriz Crespo, PhD, who also notes that even adopting a confident posture can reduce stress. “Stretching helps relax muscles and—yes—also lowers cortisol levels.”
Swimming
Swimming is one of the best workouts you can do for your brain, body, and mood. “A Mayo Clinic study revealed that swimming reduces cortisol levels by 30% and improves sleep quality,” notes Llaneza. “Plus, it is a low-impact activity that promotes relaxation and improves blood circulation.”
“Physical activities such as swimming can be highly effective in reducing cortisol, sometimes even more so than meditation—especially if the latter generates frustration or is difficult to maintain over time,” adds Guerra Escudero.
Getting Enough Sleep
Your metabolism, cognitive skills, and overall health—getting enough sleep is very important for pretty much everything. “You really can’t emphasize enough the importance of good sleep quality in many areas of medicine,” agrees Christopher Gold, MD, assistant professor of medicine and attending physician at Mount Sinai Doctors Ansoni. “The impact of sleep on cortisol levels is not an exception.”
Studies show that sleep disorders can trigger elevated cortisol levels, which in turn can lead to even more sleep disruption. So try to get seven to nine hours of sleep daily to keep those levels in check.
Being Mindful
If you like meditating, it’s definitely a great option for cortisol. Dr. Gold says that managing your stress will be key to lowering your cortisol levels and recommends integrating mindfulness and meditation practices into your routine. Studies show that meditating can significantly lower high blood sugar levels and cortisol levels.
Moving Your Body
It’s true: Per everyone’s favorite fictional blonde legal adviser, endorphins do make you happy. In addition to swimming, regular physical activity is generally a good idea, Dr. Gold says. It will not only help you get enough sleep but also improve your mood and lower your cortisol levels. Studies show that regularly moving your body can also reduce stress, which can help lower cortisol levels.
“Exercise offers a more accessible way to reduce stress without the person having to force themselves to quiet the mind,” Guerra Escudero notes. “It allows for a more natural distraction and release of tension because, unlike meditation—which requires a conscious effort to focus the mind—physical activity encourages spontaneous disconnection from stressful thoughts.”
Thinking About Your Diet
You’ll always want a well-rounded diet to improve your overall health, but diet plays a big role in cortisol levels. Other than a bite of dark chocolate, eating whole grains, as well as whole vegetables and fruits, will help support gut health and reduce stress levels and cortisol, studies show. Dr. Gold recommends a diet like the Mediterranean diet and upping your protein intake, as both can lower cortisol levels.
How do you know if your cortisol levels are too high?
According to Dr. Carnavali, no single symptom can tell you whether your levels are too high or too low. He says that a high percentage of individuals with high cortisol levels will present with high blood pressure or feel that their cognitive abilities aren’t as sharp as they used to be. Others may complain of muscle weakness when climbing stairs or getting up from a chair. One thing to keep track of, he says, is that if you start visiting your primary care doctor multiple times for different reasons, it could be a sign that your cortisol needs to be checked.
The Cleveland Clinic also lists weight gain (especially in the face and belly), wide stretch marks on your stomach, excessive hair growth, weak bones, and high blood sugar as other symptoms to watch for. But to really figure out if your cortisol levels are too high, it’s best to go to your doctor to get properly diagnosed.
Meet the Experts
- Pilar Guerra Escudero, psychologist.
- Ángela Llaneza, endocrinologist and medical director of the Anti-aging Medical Institute in Madrid.
- Beatriz Crespo, PhD, sports medicine doctor.
- Yaraseth del Castillo, nutrionist.
- Vicente Mera, aging expert and author of Young at Any Age.
- Fernando Carnavali, MD, associate professor of medicine at the Icahn School of Medicine and chief general of internal medicine at Mount Sinai.
- Christopher Gold, MD, assistant professor of medicine and attending physician at Mount Sinai Doctors Ansonia.
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