![]() ![]() Research has found, for example, that mindfulness-based stress reduction therapy can lower cortisol and feelings of stress. While they might not be something you’ve ever considered, practices like yoga, tai chi, qi gong, mindfulness meditation and breathing exercises can be great stress busters - and a lot of skeptics have turned to converts. (Just pack your bug spray, so the mosquitoes don’t stress you out.) Mind-body practices The practice of “forest bathing” - essentially, hanging out in the woods and breathing the forest air - can reduce cortisol levels and lower stress. Spending time in the great outdoors is a great way to lower cortisol and calm your brain. The increased cortisol can impair memory, contribute to weight gain and even accelerate the aging process. Sleep deprivation may increase cortisol levels. Like exercise, sleep is important for health in all sorts of ways - including managing stress and keeping cortisol in check. “When you’re not sleeping well, you tend to be more anxious, irritable and stressed,” Dr. SleepĪlmost nothing beats a good night’s sleep. Studies show, for instance, that exercise can bring down cortisol levels in the elderly and in people with major depressive disorder. So it’s no surprise that it helps with stress relief, too, possibly by reducing cortisol levels. ExerciseĮxercise benefits health from head to toe. These go-to strategies are good for the body and the mind. Lin stresses that a big-picture approach is key to maintaining healthy cortisol levels and feeling less stressed. But if you’re thinking about trying herbs in supplement form, talk to a trained provider first.”Īdvertising Policy How to reduce cortisol naturallyĭr. “Teas like lemon balm and chamomile are quite safe. While some herbs might help lower cortisol levels naturally, you don’t want to swallow everything in sight, Dr. Research suggests these herbs and natural supplements might lower stress, anxiety and/or cortisol levels: But some items may help keep cortisol levels in a healthy range, Dr. The supplement aisle at the natural foods store is hardly a one-way ticket to a stress-free life. Are there herbs or supplements to reduce cortisol? It’s a good insurance policy to make sure you’re not deficient in any vitamins,” Dr. “And talk to your doctor about taking a basic multivitamin. “A healthy diet is the underpinning of stress management.”Ī balanced meal plan can ensure you’re getting the nutrients your body needs. The best way to get them is with a balanced, plant-heavy diet, such as the Mediterranean diet, she adds. “To make those neurotransmitters, you need all the raw ingredients: vitamins, minerals and other nutrients,” Dr. And cortisol isn’t the only compound that influences them. ![]() Neurotransmitters play an important role in mood. But good nutrition can make a difference.Ĭortisol interacts with neurotransmitters, the chemical messengers that send signals in the brain. You’re unlikely to balance cortisol levels by adding anchovies to your pizza or scarfing a block of chocolate, she says. But such studies tend to be small and not very conclusive, Dr. Some research suggests that foods like tea, chocolate and fish oils might lower cortisol. High cortisol levels over weeks or months can lead to inflammation and a host of mental and physical health problems, from anxiety to weight gain to heart disease.Īdvertising Policy Are there foods that reduce cortisol? The problem arises when chronic stress keeps cortisol levels high for the long haul. “It helps us wake up, gives us energy during the day and lowers at night to help us sleep and rest.” Cortisol levels do go up when you’re stressed. Cortisol and stress: The basicsĬortisol is one of several hormones the body produces naturally. Here’s her big-picture advice for keeping cortisol - and the rest of your body and mind - in balance. Taking everything like that into account is more important than ever right now as we deal not just with the stress from the ongoing coronavirus pandemic, but the emotional ups and downs that come with it. “You have to look at the whole lifestyle picture.” (Is it ever?) “Nutrition is absolutely important for coping with stress and supporting your mood, but there’s no single food that’s going to do it all,” says integrative medicine doctor Yufang Lin, MD. For instance: You can lower cortisol levels with a nice cup of tea or - even better - chocolate.Īlas, it’s not quite that simple. ![]() There’s a lot of information and theories about cortisol floating around. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center. ![]()
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