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<p>Published on: 29 Aug 2023</p>
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<p>You might know cortisol as the “stress hormone.” The adrenal glands automatically produce cortisol when we’re faced with high-stress environments or situations — it’s naturally released through the fight or flight reaction that’s triggered by stress. </p>
<p>While it’s true that cortisol benefits you when you’re in a dangerous or stressful situation, a cortisol imbalance over a long period of time can become problematic and has been linked to several <a href="https://www.ncbi.nlm.nih.gov/books/NBK538239/" target="_blank" rel="noreferrer noopener">health issues</a> — both physical and mental — like high blood pressure, <a href="https://pubmed.ncbi.nlm.nih.gov/27177728/" target="_blank" rel="noreferrer noopener">Cushing’s syndrome</a>, heart disease, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958156/" target="_blank" rel="noreferrer noopener">weight gain</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068538/" target="_blank" rel="noreferrer noopener">sleep disturbances</a>, lack of energy, and mood fluctuations. When your cortisol levels are high, your body experiences physical symptoms of stress and anxiety that can impact your mental health.</p>
<p>Fortunately, there are several easy shifts you can make through small lifestyle changes to help in reducing cortisol levels so your physical and mental health are at their best. </p>
<p>Read on to learn how to lower cortisol levels naturally through techniques such as dieting, exercising, journaling, <a href="https://www.talkspace.com/blog/stress-therapy/" target="_blank" rel="noreferrer noopener">stress therapy,</a> and much more.</p>
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<h2>1. Eat a Whole-Food, Plant-Based Diet</h2>
<p>One of the simplest ways to learn how to control cortisol levels is by focusing on what you eat. Eating a healthy diet based on whole and possibly plant-based foods might help stabilize and lower elevated cortisol levels. Some <a href="https://pubmed.ncbi.nlm.nih.gov/23929660/" target="_blank" rel="noreferrer noopener">research suggests</a> that reducing sugar intake might help optimize the levels of cortisol released during the fight or flight reaction. </p>
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<p>“You are what you eat. Whatever we ingest into our body affects how it functions. Our dietary habits impact our central nervous, digestive, cardiac, and endocrine systems—a properly well-balanced and maintained diet can help keep the body functioning well. Overdoing anything is damaging to normal functioning.” </p>
<p><cite>– <a href="https://www.talkspace.com/mental-health/conditions/author/muhammadmunir/" target="_blank" rel="noreferrer noopener">Talkspace psychiatrist Dr. Muhammad Munir</a></cite></p></blockquote>
<h3>What foods fight cortisol?</h3>
<p>Foods that can help balance and lower high cortisol levels include:</p>
<ul>
<li><strong>Whole grains</strong> are rich in plant-based polyphenols and fiber, which can improve gut health and balance stress levels.</li>
<li><strong>Dark chocolate</strong> can buffer the stress response, according to <a href="https://www.sciencedirect.com/science/article/pii/S0735109714015836?via%3Dihub" target="_blank" rel="noreferrer noopener">research</a>.</li>
<li><strong>All fruits and vegetables</strong> </li>
<li><strong>Lentils and legumes</strong> are high in fiber, stabilizing blood sugar levels and promoting gut health.</li>
<li><strong>Healthy fats</strong> like omega-3 fatty acids have been found to reduce stress.</li>
<li><strong>Green tea</strong> has L-theanine, a calming compound linked to stress reduction.</li>
<li><strong>Probiotics and prebiotics</strong> have positive mental health benefits and can reduce the waking cortisol response, according to <a href="https://pubmed.ncbi.nlm.nih.gov/25449699/" target="_blank" rel="noreferrer noopener">studies</a>.</li>
</ul>
<p>Additionally, staying hydrated is vital as dehydration might cause cortisol levels to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6168646/" target="_blank" rel="noreferrer noopener">temporarily spike</a>. </p>
<h3>What foods make cortisol worse?</h3>
<p>Some foods are known to cause cortisol levels to increase. To keep your levels down, avoid eating an excess of the following — but remember, moderation is key. You can enjoy your life and treat yourself occasionally — just don’t eat these foods all day, every day. </p>
<ul>
<li>Highly processed foods or meats</li>
<li>Foods with trans fat</li>
<li>Low fiber foods</li>
<li>High sugar foods </li>
<li>Foods with refined sugar</li>
<li>High intake of caffeine or alcohol </li>
<li>Low-fat yogurt</li>
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<h2>2. Add Supplements to Your Diet</h2>
<p>Supplements can be great for overall physical health and mental well-being. If you want to know how to control cortisol levels and reduce stress, include these supplements and <a href="https://www.talkspace.com/blog/vitamins-for-stress/" target="_blank" rel="noreferrer noopener">vitamins for stress</a> in addition to a balanced and healthy diet. Be sure to talk to a doctor first about your cortisol levels and run any possible changes to your diet by them first.</p>
<ul>
<li><strong>Ashwagandha</strong>: <a href="https://pubmed.ncbi.nlm.nih.gov/23439798/" target="_blank" rel="noreferrer noopener">Studies show</a> that high levels of ashwagandha can significantly reduce stress and substantially reduce excess cortisol levels, making <a href="https://www.talkspace.com/mental-health/conditions/articles/ashwagandha-for-anxiety/" target="_blank" rel="noreferrer noopener">ashwagandha for anxiety</a> a promising approach for managing stress-related health concerns. </li>
<li><strong>Fish oil</strong>: In a randomized placebo-controlled trial, fish oil supplementation <a href="https://pubmed.ncbi.nlm.nih.gov/23390041/" target="_blank" rel="noreferrer noopener">drastically reduced cortisol</a> basal levels and perceived stress. Another <a href="https://www.ncbi.nlm.nih.gov/pubmed/23390041" target="_blank" rel="noreferrer noopener">study</a> found that high omega-3 intake might result in lower cortisol levels. </li>
<li><strong>Rhodiola</strong>: Rhodiola<strong> </strong>can prevent chronic stress and normalize cortisol levels, according to some <a href="https://www.tandfonline.com/doi/full/10.1080/13651501.2017.1417442">research</a>. </li>
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<h2>3. Practice Deep Breathing Exercises</h2>
<p>The art of deep breathing for stress reduction dates back thousands of years. Controlled <a href="https://www.talkspace.com/mental-health/conditions/articles/how-you-can-beat-anxiety-with-mindful-breathing/" target="_blank" rel="noreferrer noopener">breathing exercises</a> stimulate the parasympathetic nervous system, counteracting the fight or flight system with what’s commonly referred to as “rest and digest.” <a href="https://pubmed.ncbi.nlm.nih.gov/28626434/" target="_blank" rel="noreferrer noopener">Research has found</a> that deep breathing and <a href="https://www.talkspace.com/blog/meditation-for-stress/" target="_blank" rel="noreferrer noopener">meditation for stress</a> are great techniques for decreasing cortisol levels.</p>
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<h2>4. Reduce Your Caffeine Intake</h2>
<p>While 1 cup of coffee a day doesn’t harm or significantly alter your cortisol levels, according to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2257922/" target="_blank" rel="noreferrer noopener">research</a>, too much can stimulate levels — both at rest and during mental stress. Reducing how much caffeine you consume may also help with reducing cortisol levels. </p>
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<h2>5. Ensure Adequate Sleep</h2>
<p>During times of stress or not, getting enough sleep is always important. In studies, poor sleep quality has been intrinsically <a href="https://pubmed.ncbi.nlm.nih.gov/26779321/" target="_blank" rel="noreferrer noopener">linked</a> to mental and physical health complications. Given this connection between <a href="https://www.talkspace.com/blog/the-surprising-new-connection-between-sleep-and-mental-health/" target="_blank" rel="noreferrer noopener">sleep and mental health</a>, prioritize sleep and create a healthy sleep habit to optimize your cortisol levels.</p>
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<h2>6. Exercise Regularly</h2>
<p>We all know that working out is good for our health — it releases “feel good” endorphins that create and stabilize a positive mood, and the physical benefits are clear. But <a href="https://www.talkspace.com/blog/how-does-exercise-reduce-stress/" target="_blank" rel="noreferrer noopener">how does exercise reduce stress</a> exactly? It’s simple. Regular exercise lowers cortisol levels and improves stress management, creating a calming effect on the body, although excessive workouts can <a href="https://pubmed.ncbi.nlm.nih.gov/18787373/" target="_blank" rel="noreferrer noopener">increase cortisol production</a>, so it’s important to balance your activities if the goal is optimal cortisol levels.</p>
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<h2>7. Write in a Journal</h2>
<p>Journaling has known positive mental health benefits, including reducing anxiety and stress. <a href="https://www.talkspace.com/blog/journaling-for-mental-health/" target="_blank" rel="noreferrer noopener">Journaling for mental health</a> can help you recognize stressful thought patterns and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5876604/" target="_blank" rel="noreferrer noopener">heal from trauma</a>, which has been associated with elevated cortisol levels.</p>
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<h2>8. Indulge in Hobbies</h2>
<p>Taking the time to find something you love to do, like a hobby, and indulging in it is a form of <a href="https://www.talkspace.com/blog/what-is-self-care/" target="_blank" rel="noreferrer noopener">self care</a>. Practicing self care is a great way to reduce stress if you want to know how to decrease cortisol. </p>
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<h2>9. Spend Time Outdoors</h2>
<p>Being outdoors has long been associated with positive effects on mental health. One recent <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full" target="_blank" rel="noreferrer noopener">study</a> found that spending 20 minutes or longer in nature can reduce cortisol levels by a whopping 18.5% per hour. </p>
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<h2>10. Maintain a Good Bedtime Routine</h2>
<p>You can reduce stress and maintain healthy cortisol levels by creating a regular nighttime routine and practicing good sleep hygiene. Take a bath, turn out the lights, and withdraw from the digital world to properly relax the mind. </p>
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<h2>Managing Stress for a Healthier Life with Talkspace</h2>
<p>Managing stress is critical — from maintaining positive mental health to improving professional and personal relationships to stabilizing hormone levels, including cortisol. Using the <a href="https://www.talkspace.com/blog/stress-management-techniques/" target="_blank" rel="noreferrer noopener">stress management techniques</a> here can be a powerful first step, but sometimes you might need more. </p>
<p>If you’re looking for help managing your stress and reducing cortisol levels, Talkspace makes the process accessible and affordable. Reach out today to learn more about how to get started with <a href="http://talkspace.com/online-therapy" target="_blank" rel="noreferrer noopener">online therapy</a>. </p>
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<p>Talkspace articles are written by experienced <a href="https://www.talkspace.com/blog/talkspace-council-of-experts-meet/">mental health-wellness contributors</a>; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.</p>
<p>Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.</p>
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<a href="https://www.talkspace.com/blog/author/muhammadmunir/" rel="author"><br />
<img class="avatar avatar-120 photo" width="24" height="24" src="https://www.talkspace.com/blog/wp-content/uploads/2021/11/Screen-Shot-2021-11-05-at-3.28.51-PM.png"/><noscript><img class="avatar avatar-120 photo" width="24" height="24" src="https://www.talkspace.com/blog/wp-content/uploads/2021/11/Screen-Shot-2021-11-05-at-3.28.51-PM.png"/></noscript> </a>
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<span class="fn"><br />
<a href="https://www.talkspace.com/blog/author/muhammadmunir/" rel="author"><br />
Dr. Muhammad Munir, MD </a><br />
</span><br />
</h5>
<p class="note">Dr. Muhammad Munir, MD, DFAPA has over 20 years of clinical experience specializing in Mood Disorders, Anxiety Disorders, Bipolar Disorder, Post Traumatic Stress Disorder (PTSD), Panic Disorder, Attention Deficit Hyperactivity Disorder (ADHD). He is uniquely Board Certified by the American Board of Psychiatry and Neurology in Adult as well as Child and Adolescent Psychiatry. At Talkspace he is a part of the Peer Consultation Team and a member of the Clinical Media team.</p>
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Feeling overwhelmed at work isn’t uncommon. It can be caused by several factors, including too much work, stress,… </p>
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<article class="entry-preview post-9586 post type-post status-publish format-standard has-post-thumbnail category-stress tag-addiction tag-burnout tag-life-work-balance tag-physiology tag-stress tag-stress-awareness-month">
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<img width="330" height="220" class="attachment-csco-thumbnail size-csco-thumbnail wp-post-image" alt="Man with laptop looking stressed" decoding="async" srcset="https://www.talkspace.com/blog/wp-content/uploads/2018/04/can-you-be-addicted-to-stress_1320W_JW-1.jpg 1320w, https://www.talkspace.com/blog/wp-content/uploads/2018/04/can-you-be-addicted-to-stress_1320W_JW-1-300x200.jpg 300w, https://www.talkspace.com/blog/wp-content/uploads/2018/04/can-you-be-addicted-to-stress_1320W_JW-1-768x513.jpg 768w, https://www.talkspace.com/blog/wp-content/uploads/2018/04/can-you-be-addicted-to-stress_1320W_JW-1-1024x683.jpg 1024w" data-lazy-sizes="(max-width: 330px) 100vw, 330px" src="https://www.talkspace.com/blog/wp-content/uploads/2018/04/can-you-be-addicted-to-stress_1320W_JW-1.jpg"/><noscript><img width="330" height="220" src="https://www.talkspace.com/blog/wp-content/uploads/2018/04/can-you-be-addicted-to-stress_1320W_JW-1.jpg" class="attachment-csco-thumbnail size-csco-thumbnail wp-post-image" alt="Man with laptop looking stressed" decoding="async" loading="lazy" srcset="https://www.talkspace.com/blog/wp-content/uploads/2018/04/can-you-be-addicted-to-stress_1320W_JW-1.jpg 1320w, https://www.talkspace.com/blog/wp-content/uploads/2018/04/can-you-be-addicted-to-stress_1320W_JW-1-300x200.jpg 300w, https://www.talkspace.com/blog/wp-content/uploads/2018/04/can-you-be-addicted-to-stress_1320W_JW-1-768x513.jpg 768w, https://www.talkspace.com/blog/wp-content/uploads/2018/04/can-you-be-addicted-to-stress_1320W_JW-1-1024x683.jpg 1024w" sizes="(max-width: 330px) 100vw, 330px"/></noscript> </div>
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<p>Published on: 12 Apr 2018</p>
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<p>Published on: 12 Apr 2018</p>
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Feeling stressed out lately? If so, we’re not surprised. According to a 2015 American Psychological Association study, 24… </p>
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<article class="entry-preview post-6599 post type-post status-publish format-standard has-post-thumbnail category-stress category-topical tag-grief tag-natural-disasters tag-trauma">
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<img width="331" height="220" class="attachment-csco-thumbnail size-csco-thumbnail wp-post-image" alt="Houston landscape shot" decoding="async" srcset="https://www.talkspace.com/blog/wp-content/uploads/2017/08/Facebook-Post-BG_2x.png 952w, https://www.talkspace.com/blog/wp-content/uploads/2017/08/Facebook-Post-BG_2x-300x199.png 300w, https://www.talkspace.com/blog/wp-content/uploads/2017/08/Facebook-Post-BG_2x-768x510.png 768w" data-lazy-sizes="(max-width: 331px) 100vw, 331px" src="https://www.talkspace.com/blog/wp-content/uploads/2017/08/Facebook-Post-BG_2x.png"/><noscript><img width="331" height="220" src="https://www.talkspace.com/blog/wp-content/uploads/2017/08/Facebook-Post-BG_2x.png" class="attachment-csco-thumbnail size-csco-thumbnail wp-post-image" alt="Houston landscape shot" decoding="async" loading="lazy" srcset="https://www.talkspace.com/blog/wp-content/uploads/2017/08/Facebook-Post-BG_2x.png 952w, https://www.talkspace.com/blog/wp-content/uploads/2017/08/Facebook-Post-BG_2x-300x199.png 300w, https://www.talkspace.com/blog/wp-content/uploads/2017/08/Facebook-Post-BG_2x-768x510.png 768w" sizes="(max-width: 331px) 100vw, 331px"/></noscript> </div>
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<p>Published on: 31 Aug 2017</p>
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<p>Published on: 31 Aug 2017</p>
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Our hearts are heavy with sadness for all those affected by the unthinkable damage caused by Hurricane Harvey.… </p>
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<p><h2 class="section-title font-bold">Talkspace mental health services</h2>
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<p>Convenient and secure online therapy from the comfort of your home</p>
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<p>Relationship-centered therapy that connects you and your partner</p>
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<p>Specialized online therapy for ages 13-17</p>
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10 Easy Ways — Talkspace
