Cortisol levels rise in response to challenging situations or perceived threats. Our bodies are programmed to release cortisol in a timely manner, but the problem arises when levels remain chronically elevated. This can impact the immune system, sleep, and mood.
"Maintaining normal cortisol levels is crucial because cortisol regulates many important processes in the body," adds Fernando Carnavali, MD, Associate Professor of Medicine at the Icahn School of Medicine and Physician-in-Chief of Internal Medicine at Mount Sinai Hospital. "It helps the body respond to stress, reduce inflammation, regulate blood sugar and metabolism, and control blood pressure."
Experiencing a little stress from time to time is completely normal. In fact, experts say it's even beneficial to your health to some extent. However, you don't need a medical degree to understand that chronic stress can seriously harm your health. So how can you manage it? The good news is, managing cortisol levels is much easier than you think. Experts say just a few specific actions and habits every day can help. Here are nine of the best daily actions for lowering cortisol levels.
Laughter
"The best medicine for adversity is always a sense of humor," explains aging expert Vicente Mera, MD, in his book, "Youth at Every Age." "Approaching life with a sense of humor is not only fun, but also reduces cortisol and anti-inflammatory levels." So go ahead, watch a romantic comedy, or better yet, laugh with friends. Laughter not only releases serotonin and endorphins, but can truly be the best medicine.
Spending Time in Nature
A sedentary lifestyle indoors doesn't boost 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 mood swings," explains Ángela Llaneza, an endocrinologist and medical director of the Institute of Anti-Aging Medicine in Madrid. She recommends the Japanese practice of shinrin-yoku, also known as "forest bathing": "A 20-minute walk in nature can reduce cortisol levels by 16%, promoting mental calm," she explains. And you don't need acres of forest to reap the benefits; even a simple walk around the neighborhood and observing 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 happy hormones," explains nutritionist Yaracet del Castillo. Aim to eat 30-40 grams of dark chocolate with 85% cocoa content every day.
Stretching
Any mindful movement can reduce stress, and stretching is no exception. "Stand up and stretch your arms," recommends sports medicine physician Beatriz Crespu, PhD, who also notes that even good posture can reduce stress. "Stretching helps relax muscles and—yes—also reduces cortisol levels."
Swimming
Swimming is one of the best workouts for your brain, body, and mood. "A Mayo Clinic study found that swimming reduces cortisol levels by 30% and improves sleep quality," notes Llaneza. "Plus, it's a low-intensity activity that promotes relaxation and improves circulation."
"Exercise like swimming can be very effective in reducing cortisol levels, sometimes even more effective than meditation, especially if meditation is frustrating or difficult to maintain over time," adds Guerra Escudero.
Adequate Sleep
Getting enough sleep is crucial for your metabolism, cognitive performance, and overall health for almost everything. "The importance of quality sleep in many areas of medicine cannot be overstated," agrees Christopher Gold, MD, assistant professor of medicine and attending physician at Mount Sinai Doctors Ansoni. "The impact of sleep on cortisol levels is no exception."
Research shows that sleep disruptions can cause elevated cortisol levels, which in turn can lead to further sleep disruption. So aim for seven to nine hours of sleep per night to control these levels.
Mindful Behavior
If you enjoy meditating, it's definitely a great option for lowering cortisol levels. Dr. Gold argues that stress management is key to lowering cortisol levels and recommends incorporating mindfulness and meditation practices into your daily routine. Research shows that meditation can significantly reduce high blood sugar and cortisol levels.
Move Your Body
It's true: according to everyone's favorite fictional blonde lawyer, endorphins really do make you happy. It's true: according to everyone's favorite fictional blonde lawyer, endorphins really do make you happy. Besides swimming, regular physical activity is generally beneficial, says Dr. Gold. Not only will it help you get enough sleep, but it will also improve your mood and lower cortisol levels. Research shows that regular movement can also reduce stress, which helps lower cortisol levels.
"Exercise offers a more accessible way to reduce stress without forcing yourself to quiet your mind," notes Guerra Escudero. "This allows for a more natural distraction and stress relief because, unlike meditation, which requires a conscious effort to focus, physical activity promotes spontaneous disconnection from stressful thoughts."
Considering Your Diet
A balanced diet is always advisable for improving overall health, but diet plays a major role in cortisol levels. In addition to a piece of dark chocolate, eating whole grains, as well as whole vegetables and fruits, can help support gut health and reduce stress and cortisol levels, according to research. Dr. Gold recommends following a Mediterranean diet and increasing protein intake, as both can lower cortisol levels.
