7 Evidence-Based Ways To Lower High Cortisol

Sleep deprivation directly elevates cortisol. Aim for 7-9 hours of consistent sleep. Maintain a fixed sleep-wake cycle.

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Regular physical activity helps regulate cortisol, but excessive high-intensity training can raise it. Balance cardio with strength and recovery days.

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Practices like meditation, deep breathing, and yoga reduce stress signalling. Even 10-15 minutes daily can lower cortisol output.

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Avoid extreme dieting. Include protein, healthy fats, and complex carbohydrates. Stable blood sugar prevents cortisol spikes.

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Excess caffeine can elevate cortisol, especially on an empty stomach. Reduce intake if you experience anxiety or poor sleep.

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Positive social interaction lowers stress hormones. Isolation tends to increase cortisol levels.

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Certain herbs like Ashwagandha may help regulate stress response. Use only with proper guidance.

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