Anything you can do to prevent stress or help your body manage it — from rest and exercise to nutrition and social support — can in turn support healthy cortisol levels over time. Not sure where to start? Consider the below lifestyle habits to promote a balanced stress response and reduce cortisol levels.
1. Prioritize rest and sleep
A predictable sleep pattern regulates your body’s circadian rhythm. Typically, your body releases cortisol in the morning to keep you alert, and then stops releasing it as you get closer to bedtime. Disrupted sleep can interfere with this pattern, causing cortisol to stay elevated when it’s time to go to bed. As a result, you might feel too wired for sleep, which means missing out on nervous system recovery time that helps your body stay resilient to stress.
2. Eat a balanced, whole-food diet
Your nervous system needs nutrients to function properly, so a diet rich in fruits, vegetables, and other healthy foods is a great way to support healthy cortisol levels. Nutrition also plays a role in blood sugar regulation. If you skip meals or eat refined carbs or sugary foods, your blood sugar levels can temporarily dip in response. Your body then releases cortisol to bring your blood sugar back up. Eating a balanced, nourishing diet can keep your blood sugar levels stable and, in turn, keep cortisol more steady throughout the day.
3. Exercise regularly
Exercise, whether cardiovascular or strength training, is a controlled form of physical stress. When you get physical activity, your cortisol rises temporarily. Over time, though, exercise helps your body better regulate the stress response more effectively. This means you may be less likely to stay “elevated” after facing everyday challenges.
4. Practice deep breathing or relaxation exercises
Sometimes, the body needs an external signal to “turn off” the stress response. Activities like deep breathing, mindfulness meditation, or guided imagery can send a message to your body that you’re safe, and it’s OK to relax — which can help shift you out of fight-or-flight mode and lower your body’s cortisol levels in real time.
5. Get outside
Spending time in natural environments like near parks, trees, or water has been shown to reduce cortisol levels, heart rate, and perceived stress, sometimes within minutes. The combination of fresh air, natural light, and lower sensory overload helps activate the parasympathetic (“rest and digest”) response.
6. Spend time on meaningful activities
Spending time on hobbies or other activities you enjoy can help you manage stress, even when you can’t directly reduce it. Doing something you enjoy — whether cooking, reading, art, or volunteering in the community — infuses your day with moments of joy, connection, and purpose, which can help cultivate a more balanced stress response over time.
7. Cut back on caffeine
Caffeinated drinks and products can stimulate the secretion of cortisol. Too much caffeine, especially late in the day, can impair sleep (and cause stress on your body that increases cortisol). It can be tempting to rely on caffeine for alertness — especially if you’re already tired from high cortisol — but try to focus on healthier alternatives for energy, such as a nutritious diet, hydration, exercise, and time outdoors.
8. Lean on social connections
Social connection and support can be a powerful regulator for cortisol, acting as a sort of “buffer” against stress. Connecting with a trusted individual — whether a friend, relative, or a therapist — can promote a sense of calmness while helping you process emotions that may be contributing to high stress levels. Even quick, simple moments of connection can help tell your body that you’re safe, allowing it to tamp down the stress response.
Supplements for cortisol support
Nutritional supplements, such as vitamins, minerals, and herbs, may help support the nervous system or reduce the body’s reactivity to stress, rather than directly “lowering cortisol” in a targeted way. If you’re interested in learning what supplements help lower cortisol and adding one to your routine, talk to your medical provider to find out about the safest and most effective options for you.
