Cómo reducir el cortisol de forma natural: 10 formas de reducir el estrés y sentirse bien

In today’s fast-paced world, stress is unavoidable for many people—but that’s why it’s more important than ever to find balance in your life. Stress can lead to high cortisol, which, over time, can cause symptoms like anxiety and depression, disrupted sleep, fatigue and more.

Understanding how to lower cortisol naturally by reducing stress can help improve your energy and boost your overall well-being. Let’s dive into some practical tips and strategies to help you lower cortisol levels by bringing a bit more balance to your life.

¿Qué es el cortisol?

Often called the “stress hormone,” cortisol is a hormone produced by your adrenal glands, located on top of your kidneys. It plays a crucial role in your body’s stress response by helping regulate metabolism, blood sugar levels and inflammation in the body. In short, it’s part of your “fight or flight” system—designed to help you react to stressful situations.

How does cortisol affect the body?

While cortisol is essential for managing acute stress, it becomes a problem when it’s chronically elevated. So, how can you tell if your cortisol levels are elevated due to stress? Here are a few signs that you might be dealing with high cortisol.

Common signs of high cortisol include:

• Persistent fatigue: Even after a full night’s sleep, you might still feel drained.
• Weight gain: Especially around the abdomen, as cortisol can increase fat storage.
• Sleep disturbances: Trouble falling or staying asleep can be linked to high cortisol.
• Mood swings: Feeling more anxious, irritable or depressed than usual.
• Digestive issues: Cortisol can affect your gut, leading to problems like bloating or constipation.

If any of these sound familiar, there’s good news. There are plenty of effective strategies to help manage stress and get you back to feeling your best.

How to lower cortisol levels

With a few simple steps, you may be able to lower your cortisol levels naturally and support a healthier, more balanced lifestyle.

1. Get moving with exercise

Exercise is a powerful way to lower your stress levels. Engaging in regular physical activity helps your body balance hormones and relieve tension.

Aim for a mix of aerobic exercise, like walking or cycling, and strength training. But be mindful—too much intense exercise can actually increase cortisol, so find a balance of activities you enjoy that keeps you energized, but not overworked.

2. Priorizar el sueño

Whether you have high cortisol levels or not, sleep is a crucial part of self-care. Aim for 7 to 9 hours of quality sleep each night.

If you’re having trouble sleeping, try to establish healthy sleep habits and follow a consistent sleep schedule, going to bed and waking up around the same time every day. Create a calming bedtime routine and ensure your sleep environment is cool and dark. Avoid screens and caffeine close to bedtime to help your body wind down naturally.

3. Practice mindfulness and relaxation techniques

Mindfulness practices like meditation, deep breathing exercises and yoga can help lower cortisol levels. Even just a few minutes a day can help calm your mind and reduce stress. Find a practice that resonates with you and make it a regular part of your routine.

4. Maintain a balanced diet

You might be surprised to learn that what you eat can impact your stress levels. Focus on a diet rich in whole foods, including plenty of fruits, vegetables, lean proteins and healthy fats. Avoid excessive sugar and processed foods, as they can spike cortisol levels. Make sure you stay hydrated by drinking plenty of water to maintain overall hormone balance.

5. Connect with loved ones

Strong relationships and a supportive network contribute to emotional well-being and reduce stress levels. Spending time with friends and family, having a safe space to share your feelings, and engaging in social activities can help you keep your cortisol levels lower.

If you’re feeling stressed or overwhelmed, you don’t have to face it alone. Reach out to someone close to you or seek mental health support.

6. Take breaks and unwind

It’s important to take regular breaks, especially if you have a demanding job or busy lifestyle. Schedule time for activities you enjoy, whether it’s a hobby, a walk in nature or simply relaxing with a book. Giving yourself permission to unwind helps prevent chronic stress, keeping cortisol levels in check.

7. Try adaptogens

Adaptogens are natural substances that can help your body adapt to stress and balance hormones. Herbs like ashwagandha, rhodiola and holy basil have been shown to help manage cortisol levels and may be an option to consider if you’re looking for holistic treatments.

Before adding any new supplements to your routine, it’s a good idea to consult with your doctor, especially when it comes to these more alternative or holistic options.

8. Set healthy boundaries

Sometimes, we feel overwhelmed because we take on too much. Learning to set boundaries and say “no” isn’t easy, but it is crucial for stress management. Prioritize your tasks, delegate when possible and don’t be afraid to let go of activities that don’t serve your well-being.

9. Practica la gratitud

Focusing on positive aspects of your life can shift your perspective and reduce stress. Keeping a gratitude journal or simply reflecting on what you’re thankful for each day can help lower stress and improve overall mental health.

10. Know when to seek help

If you’re struggling with chronic stress or suspect you have a hormonal imbalance, it’s important to seek help. Your doctor can offer personalized advice, conduct tests if necessary to pinpoint the cause of your symptoms, and help you create a plan to manage cortisol levels effectively.

Next steps if you have high cortisol levels

Managing cortisol and reducing stress is an ongoing journey, not a one-time fix. By incorporating these strategies into your daily routine, you can help keep your cortisol levels in check and enhance your overall well-being. Remember, it’s about finding what works best for you and making gradual changes that fit into your lifestyle.

So, take a deep breath, give yourself a break and start implementing these tips today. A calmer, healthier you is just around the corner.

Talk to your primary care physician if you’re worried about your cortisol levels or are having trouble managing your symptoms. If you don’t have a primary care physician, find a doctor near you today.

Subscribe to our newsletter for more wellness tips you won’t want to miss.