Do you know the feeling when your heart is beating faster, your head is full of thoughts and you can't relax despite being exhausted? Perhaps you are constantly under pressure - even when you actually want to calm down. This could be because your cortisol levels are too high - but you can take steps to lower them.
Cortisol, often referred to as the stress hormone, helps us to remain productive in challenging situations. However, if the body constantly releases too much of it, this can have negative consequences: Sleep problems, weight gain, a higher risk of infection due to a weaker immune system, inner restlessness, depression and many other illnesses are associated with increased cortisol levels. So it's no wonder that many people are looking for ways to lower their cortisol - and that's exactly what this article is about. Here you can find out what lowers cortisol and what role diet, exercise and relaxation techniques play in this. Because the good news is: you can actively influence how your body deals with stress!
Content
1. What lowers cortisol levels?
2. Lower cortisol in the morning
3. End the day calmly & lower cortisol at night
4. Reduce cortisol with the right diet
5. Lower cortisol & lose weight
6. Reduce cortisol: Exercises for relaxation & physical activation
What lowers cortisol levels?
A high cortisol level can be caused by various factors. There are just as many ways to lower it again. Whether through targeted relaxation, a conscious diet or the right physical activity - there are some natural, promising and everyday measures that you can use to get your stress hormones under control. So let's first address the general question: What lowers cortisol?
Stress management & relaxation techniques play a crucial role in lowering cortisol. Meditation and mindfulness can show positive effects after a short time, while targeted breathing exercises activate the parasympathetic nervous system and reduce stress. For this reason, if your cortisol is too high, you should reduce your stress so that your adrenaline and cortisol levels also fall as a result. A proven method for this is Jacobson's progressive muscle relaxation or acupressure, e.g. on an acupressure mat.
Yoga or gentle movements such as walks in nature also have a calming effect and help the body to reduce the stress hormone cortisol. Even social contacts and hearty laughter can help, as they have been proven to reduce the release of cortisol. Another important factor is getting enough sleep, as a lack of sleep can drastically increase cortisol levels and put the body into a permanent stress response.
Healthy diet & sufficient exercise
Diet also has a major influence on your cortisol levels. Magnesium-rich foods like nuts and green leafy vegetables have a calming effect and support the breakdown of stress hormones. Omega-3 fatty acids, found in salmon, chia seeds, and walnuts, also help make the body more resistant to stress. Proteins and complex carbohydrates stabilize blood sugar levels and thus prevent cortisol spikes. Certain foods like green tea or dark chocolate contain valuable antioxidants that can also lower cortisol levels. At the same time, it's advisable to reduce your consumption of sugar and caffeine, as these can increase cortisol levels.
Exercise and sport are also very important for the regulation of cortisol. Regular physical activity helps the body to reduce excess stress hormones - but it depends on the right intensity. While moderate endurance sports such as walking, cycling or swimming reduce cortisol, excessive or very intensive training can have the opposite effect and cause levels to rise in the short term. Strength training in moderation is also useful as it regulates the metabolism and thus balances stress hormones. Particularly gentle forms of exercise such as Qi Gong or Tai Chi also have a relaxing effect, promote inner calm and can therefore reduce cortisol.
A relaxed start to the day: Lower cortisol in the morning
Maybe you know the feeling: Waking up in the morning often feels more stressful than it should. There is a biological reason for this. Cortisol levels peak in the early hours of the morning to prepare the body for the start of the day. This so-called Cortisol Awakening Response (CAR) is a natural mechanism that is supposed to make us alert and efficient. However, if cortisol is permanently elevated, this morning peak can lead to restlessness, nervousness or even feelings of panic. Anyone who regularly wakes up stressed in the morning should therefore reduce this increase and lower their overall cortisol level.
A gentle start to the day is a first, effective step in this direction. Natural sunlight helps the body to stabilize the cortisol rhythm. If no sunlight is available, a daylight lamp can be an alternative. Looking frantically at your cell phone straight after getting up or immediately tackling stressful to-dos can unnecessarily drive up cortisol levels. It is better to start the morning with a short mindfulness exercise, meditation or conscious breathing, as these can reduce cortisol.
Exercise in the morning can also help to lower cortisol. A short walk, light stretching or yoga can gently get the circulation going without putting the body under stress. However, intensive training immediately after getting up should be avoided, as it can increase the already high cortisol level even further.
Another key to cortisol regulation in the morning is the right diet. A protein-rich meal with healthy fats and complex carbohydrates stabilizes blood sugar and prevents excessive cortisol production. Good options include oatmeal with nuts and seeds, an egg and avocado breakfast or a smoothie with plant-based proteins. Ideally, coffee should be avoided immediately after getting up, as caffeine can also increase cortisol levels. If you can't function without your coffee, it's better to drink it after breakfast when your cortisol levels have already dropped slightly.
End the day calmly & reduce cortisol at night
Simply falling into bed after a stressful day and sleeping soundly straight away - that sounds ideal, but for many it is far from reality. Instead, thoughts are racing, the heart is beating faster than it should and sleep is a long time coming. One reason for this can be an elevated cortisol level, which keeps the body on alert and makes it difficult to recover at night.
Normally, cortisol decreases in the evening, while the sleep hormone melatonin increases. However, stress, incorrect routines and unfavorable lifestyle habits can disrupt this natural rhythm. To lower cortisol at night, preparation begins in the evening hours.
A calm end to the day with fixed rituals signals to the body that it is time to switch off. Hectic activities, intense discussions or long periods of screen time should be avoided wherever possible. Instead, quiet activities such as reading, gentle stretching, acupressure or a warm shower can ease the transition to the night. Relaxation techniques such as meditation or breathing exercises have also proven effective in gently putting the body into a relaxed state.
Good sleep is important!
The sleeping environment itself is also an important factor. A cool, dark bedroom with a comfortable mattress and comfortable bed linen promotes nightly regeneration. If you are often kept awake by worries, you can put a notebook next to your bed and write down stressful thoughts before going to sleep. This helps the brain to let go.
To get really deep and restful sleep, it is worth establishing a fixed bedtime. If you go to bed and get up at the same time every day, you give your body a stable rhythm that keeps cortisol and melatonin production in balance. While we sleep, we have no direct influence on our cortisol levels, but a good quality and duration of sleep ensures that cortisol levels remain low during the night - and that you start the day refreshed and balanced in the morning.
In this context, it is particularly important to promote deep sleep phases, as cortisol levels fall to a minimum during these phases. If you still wake up at night and then get stressed out worrying about how much sleep is left, you will only drive up your cortisol levels unnecessarily. It's better to lie still, breathe in a relaxed manner and trust that your body will recover. Progressive muscle relaxation while lying down can also gently guide the body back to sleep in this situation.
Reduce cortisol with the right diet
Our diet has a direct influence on cortisol levels, as certain nutrients help the body break down stress hormones and maintain hormonal balance. Others, however, can unnecessarily increase cortisol levels and thus intensify the stress response. Paying careful attention to your diet can therefore actively contribute to making your body more resilient to stress.
Which foods or nutrients help lower cortisol levels?
Certain vitamins, minerals and macronutrients play a key role in regulating cortisol. If you want to lower your cortisol, you should therefore focus on a varied, nutrient-rich diet. In this way, you provide your body with important nutrients and ensure a stable energy supply without causing your blood sugar levels to fluctuate greatly.
- Vitamin C: It acts as an antioxidant and helps the body to reduce oxidative stress. Foods such as oranges, peppers, kiwis and berries are particularly rich in vitamin C.
- Magnesium: This mineral is essential for relaxing muscles and nerves. A magnesium deficiency can increase cortisol levels. Good sources are nuts, seeds, wholegrain products and dark green leafy vegetables.
- Omega-3 fatty acids: They have an anti-inflammatory effect and can help to reduce the release of cortisol after stressful situations. Fatty fish such as salmon and mackerel, chia seeds and walnuts are ideal sources. Equally important: healthy fats from olive oil or avocados.
- B vitamins: Vitamins B5, B6 and B12 in particular support the nervous system and help to cope with stress. They are found in pulses, avocados, eggs and wholegrain products.
- Tryptophan: This amino acid is converted by your body into the happiness hormone serotonin, which in turn can regulate the release of cortisol. Tryptophan is found in bananas, oatmeal, nuts and chicken, for example.
- High-quality sources of protein: Lentils, eggs, lean meat and yogurt provide you with an optimal supply.
Which foods can increase cortisol?
On the other hand, there are some foods that tend to increase cortisol levels and should therefore only be consumed in moderation. Sugary snacks and refined carbohydrates (e.g. sweets, white bread or soft drinks) cause blood sugar levels to rise rapidly and can increase stress reactions in the body. Caffeine, e.g. in coffee, can also promote the release of cortisol in the short term. Those who are sensitive to it should limit their consumption or opt for caffeine-free alternatives such as herbal tea.
Alcohol , although it may initially have a relaxing effect, disrupts sleep quality and thus negatively impacts cortisol levels. Furthermore, highly processed foods with many additives such as artificial flavors, flavor enhancers, and preservatives can generally trigger stress in the body. Our tip : Simply try eliminating these foods from your diet for about four weeks and then see if you notice any changes. We also recommend:
Reduce cortisol and insulin through regular meals
In addition to the choice of food, the eating rhythm also plays a role. Prolonged periods of hunger or strongly fluctuating blood sugar levels can drive cortisol levels up unnecessarily. Therefore, the answer to the question "How to lower cortisol?" is to eat regularly to keep your metabolism stable. And: eat slowly and consciously, as hasty eating puts the body under stress. So start your day with a balanced breakfast to regulate morning cortisol peaks. A healthy, balanced diet can actively help to lower cortisol in the blood - and therefore not only help you to cope better with stress, but also support your physical and mental health in the long term.
Lowering cortisol & losing weight: How are the two related?
Many people who are struggling with their weight are unaware that a permanently elevated cortisol level can make losing weight considerably more difficult. This is because cortisol increases blood sugar levels, which in turn increases the release of insulin - a hormone that inhibits fat burning and promotes fat storage. The abdominal area is particularly affected, which is why chronic stress is often associated with stubborn belly fat. If you want to reduce cortisol and lose weight at the same time, you should focus on three key factors: Diet, exercise and stress management.
An anti-inflammatory, high-protein diet low in sugar and refined carbohydrates stabilizes blood sugar levels and prevents severe insulin fluctuations. Regular exercise, especially moderate endurance sports and strength training, helps naturally reduce cortisol. It's equally important, however, to incorporate stress management into your daily routine, whether through mindfulness, sufficient sleep, or targeted relaxation techniques such as meditation or progressive muscle relaxation. Ultimately, the more balanced your hormones are, the easier it is to lose weight. A sustainable approach that reduces stress and relieves stress on the body will not only lead to a healthy weight in the long term, but also to greater well-being.
Lower cortisol: Exercises for relaxation & physical activation
Regular exercise is one of the best ways to lower cortisol. This involves not only exercise but also targeted relaxation techniques. The right balance of activity and relaxation helps reduce stress and bring the body into balance. We've compiled three effective exercises for you to do at different times of day:
1. dynamic morning routine to lower cortisol levels - activation with sun salutations (yoga)
Mornings are often characterized by a natural cortisol high, which makes us alert and productive. A short yoga sequence such as the sun salutation helps to regulate this effect. This flowing sequence of movements promotes blood circulation, mobilizes the muscles and ensures a harmonious start to the day. At the same time, the nervous system is calmed so that cortisol levels do not rise unnecessarily. Here's how it works: Standing upright, inhale deeply, bring your hands together in front of your chest, raise your arms above your head and bend slightly backwards. Exhale and bend your upper body forward and bring your hands to the floor. Then inhale again, straighten your back and rest your hands on your shins or the floor.
On the next exhalation, stretch your legs back and come into the plank. Lower your body in a controlled manner. Now inhale, lift your chest and roll your shoulders back. Exhale again, push your buttocks upwards and press your heels towards the floor. Then inhale and come forward with a straight back. Exhale again and lower your upper body back down. Inhale one last time, straighten up and bring your arms over your head. Finally, exhale and bring your hands together in front of your chest.
2. Reduce cortisol with a short breathing exercise during your lunch break
In stressful moments, e.g. after a stressful meeting or when the mind cannot switch off, a simple breathing technique helps to reduce cortisol immediately. The 4-7-8 method is particularly effective as it activates the parasympathetic nervous system and puts the body in a relaxed state.
Breathe in deeply through your nose for 4 seconds. Hold your breath for 7 seconds and then exhale slowly through your mouth for 8 seconds. Repeat the cycle about five times. This exercise acts like a reset for the nervous system and can be used at any time.
3. Reduce cortisol with evening muscle relaxation: Progressive muscle relaxation (PMR)
In the evening, the body needs a clear message: now is the time to switch off. Progressive muscle relaxation according to Jacobson (PMR) is a proven method for reducing stress. This involves tensing and releasing muscle groups one after the other, which not only relaxes the body but also calms the mind.
Sit or lie down comfortably. Tense your muscles from your head to your feet (e.g. shoulders, arms, hands, bottom, thighs, etc.) intensively for 5-7 seconds. Then consciously release the tension and feel for yourself. This method ensures a deeply relaxed state and helps to lower cortisol - ideal before going to bed. Our tip: lie down on an acupressure mat and your blood circulation will also be stimulated.
Our conclusion: With these measures you can naturally reduce cortisol.
A permanently elevated cortisol level can put a strain on body and mind. Fortunately, there are many ways to regulate it. A conscious morning routine, targeted relaxation exercises and regular exercise help to reduce the stress hormone and bring the body into balance. Reducing cortisol levels through diet is particularly effective. Certain nutrients help to reduce stress levels in the long term. If you pay attention to a healthy diet, you can actively contribute to lowering cortisol levels - because nutrition plays a decisive role in this.
Exercise can also help to reduce stress. Reducing cortisol through exercise is therefore an important starting point. At the same time, regular exercise promotes the release of endorphins, which increases overall well-being. Targeted relaxation can be of great importance in balancing this out. Meditation, for example, can reduce cortisol. If you integrate appropriate routines into your everyday life, e.g. on an acupressure mat such as the Shakti Mat, you will ensure greater inner peace and balance. It is also particularly important to deal with stress in a healthy way.
Allowing yourself conscious periods of rest during the day and ensuring a relaxed sleeping environment in the evening helps your body to calm down. In the long term, this not only contributes to an increased sense of well-being, but also to more energy, mental clarity and even improved metabolic health. Lowering cortisol in a natural way makes you feel more balanced, more productive and improves your health at the same time. We wish you every success with the implementation!