The adrenal glands produce cortisol, the body’s stress hormone. Every time an i ndividual experiences a heightened level of stress, the nervous system triggers cortisol release. In the short term, this can help individuals respond quickly to danger. Over an extended period, heightened levels of cortisol can impact the digestive and immune systems and increase the risk of several chronic conditions, such as diabetes, osteoporosis, heart disease, and high blood pressure.

How to lower cortisol levels
Moderate-to-high levels of cortisol may also result in fatigue, difficulty sleeping, brain fog, or Cushing syndrome. To mitigate these risks, individuals must learn how to manage their cortisol levels effectively. While there is no quick fix to lowering cortisol levels, certain practices and lifestyle changes can help effectively regulate the body’s cortisol levels.

1. Get quality sleep
Prioritising sleep is one way to keep cortisol levels under control. Difficulty sleeping, or insomnia, has been associated with higher cortisol levels, which can affect an individual’s energy, hormone levels, and health throughout the day. Certain healthy sleep habits can help individuals improve their quality of sleep.

2. Establish a bedtime routine
Individuals should establish a routine before bedtime and adhere to it diligently. This will help the body wind down by sending signals to the brain that it is time to rest. Setting a routine can involve basic tasks such as taking a shower, brushing teeth, reading a book, and meditating. Individuals should also maintain proper sleep hygiene to improve their sleep quality. This includes going to bed and waking up at the same time every day, even on the weekends.

3. Exercise during the day
While exercising is a great way to improve sleep quality, it is best to do so during the day or at least two to three hours before bedtime, as the endorphin release with exercise can interfere with the onset of sleep.

4. Avoid caffeine
Individuals should avoid consuming caffeine-rich foods and beverages, such as coffee, tea, and chocolates, at least six hours before going to bed.

5. Limit exposure to bright light at night
Bright and blue lights can confuse the body’s internal clock and impact sleep quality. Individuals should try to limit this exposure by restricting screen time to at least 45–60 minutes before bed.

6. Eat well
Following a healthy and balanced eating plan can go a long way towards reducing stress and cortisol levels. Individuals should focus on eating foods rich in fibre, such as vegetables, fruits, nuts, lentils, seeds, and whole grains; omega-3 fatty acids, such as fish, flax seeds, chia seeds, and walnuts; and cultured and fermented foods, such as yoghurt, kefir, kombucha, and miso. Individuals should also ensure proper fluid intake throughout the day, as even the slightest dehydration can raise cortisol levels.

7. Exercise regularly
Exercise has a significant impact on cortisol levels, depending on its intensity. In the short term, intense exercise can spike cortisol levels for a few hours. Over time, however, regular exercise can help reduce stress, increase an individual’s risk of chronic disease, and positively affect their health. It may also help improve resilience to acute stress. For the best results, individuals should aim to get 150–200 minutes of low to moderate-intensity exercise every week.

8. Try breathing exercises and relaxation techniques
When experiencing high stress levels, many individuals turn to mindfulness exercises to regulate cortisol. Common examples of such techniques include guided meditation, walking meditation, yoga, tai chi, and visualisation practice.

9. Engage in hobbies
Hobbies can be incredibly rewarding, as they allow individuals to distract themselves from stressors and redirect their energy into something more meaningful. Those looking for a new hobby could explore gardening, drawing, painting, cooking, writing, or learning how to play a musical instrument.

10. Maintain healthy social relationships
Studies have shown that supporting and loving relationships, whether with family or friends, are crucial to leading a happy life and overcoming difficult situations. They can be instrumental in helping one lower cortisol levels, even in the face of a significant stressor. On the other hand, unhappy or unsupportive relationships can contribute to stress and raise cortisol levels.

11. Spend time in nature
The great outdoors can be wonderful for managing stress and cortisol levels, thanks to its calming effect on the body. If an individual doesn’t have access to a backyard or garden, they can head out to the local park, beach, or mountainside and take in the beauty of nature. Individuals should try to move away from the hustle and bustle of the city occasionally and immerse themselves in the greenscape. It also helps to try outdoor activities like hiking, bird watching, or gardening.

12. Take care of a pet
Positive relationships aren’t limited to human interactions when it comes to managing cortisol levels; pets can also be wonderful companions. A study conducted among a group of children showed that their stress levels were significantly reduced when they interacted with a therapy dog. This has also prompted many schools, colleges, and other institutions to introduce pet therapy on-site to help students and staff regulate their stress levels.

If individuals’ cortisol levels remain high for an extended period despite interventions, it may be time to visit a doctor. In that case, they should approach an endocrinologist (hormone specialist) for a professional diagnosis and treatment plan to manage high cortisol. On average, an initial consultation may cost around €80–150, with rates increasing for tests and a comprehensive diagnosis.