Cortisol is a hormone produced by the body when an individual experiences stress. It ensures that the body is equipped to deal with challenging situations. While cortisol levels impact metabolism, the immune system, and inflammation, high levels of it can also lead to severe health complications. To avoid this, individuals must learn how to lower their cortisol levels fast. They can adopt some lifestyle changes and follow a nutrition-rich food regime for better results.

1. Exercising regularly
Regular exercise helps reduce stress and lowers the risk of stress-related health complications, including high cortisol levels. But, when choosing exercises, it is important to pick an activity with an appropriate intensity level.

Indulging in high-intensity activities can often result in a spike in cortisol levels. So, individuals who are trying to lower their cortisol levels quickly should add low to moderate-intensity activities like swimming, walking, or cycling to their routine. These exercises can help improve one’s overall well-being. A consistent routine that involves 30 minutes of activity each day can do the trick. Sometimes, individuals might need to experiment with different exercises to find the workout that meets their requirements without causing excessive fatigue. Additionally, warming up and cooling down before and after workouts is important to prevent strains or injuries. Those who find it difficult to add exercise to their daily routine can make small adjustments to their lifestyle by taking the stairs instead of escalators and walking more instead of using vehicles when traveling short distances.

2. Getting proper sleep
Quality sleep plays a crucial role in keeping the body’s cortisol levels in check. Several research findings have established a connection between poor sleep and high cortisol levels. To address this problem, individuals must prioritize getting quality sleep. One can achieve this by creating a calming bedtime routine that lets the body wind down before sleep. Activities like warm showers or baths, reading, and light stretching can be added to one’s nighttime routine. Setting a consistent bedtime and waking up time helps regulate the hormones in the body and significantly improves one’s sleep quality. One can also try using a white noise machine, making their room more comfortable, setting the right temperature before they go to bed, turning out the lights, or using dim lights. These simple changes can ease the mind and body into relaxation mode and lower cortisol levels.

3. Staying hydrated
Drinking enough water can go a long way in managing high cortisol levels. The right amount of water intake is unique to each individual and can be calculated based on their body composition and daily activity level. That said, hydration does not need to come in the form of water alone. Fruits and veggies with high water content can also contribute to maintaining the body’s hydration levels. Those who do not prefer plain water can try alternatives like green tea, herbal tea, sugar-free flavored water, and coconut water. While working, keeping a water bottle handy throughout the day can help maintain hydration and manage cortisol levels.

4. Spending time outdoors
Natural green spaces can have a calming effect on people and help lower cortisol levels. If one doesn’t have access to a personal garden or backyard, they can visit communal green parks, tree-lined streets, or gardens in their area. To manage stress levels, one can also consider taking long strolls on the beach and participating in outdoor activities such as gardening, birdwatching, hiking, or cycling. Additionally, one can plan regular walks or meet-ups with friends or loved ones in natural settings.

5. Practicing mindfulness techniques
People looking to lower their cortisol levels quickly should incorporate mindfulness practices into their routine. Meditation, yoga, deep breathing, and tai chi are some options to try. Mindfulness techniques aim to calm the mind and body and regulate one’s stress and cortisol levels. People practicing these activities learn about their stress triggers, enabling them to take proactive steps to manage them. One can try multiple mindfulness practices to find the one that best suits their lifestyle.

6. Following a balanced nutrition regime
Having healthy and balanced meals is another way of maintaining low cortisol levels. Saturated fats found in some foods can contribute to high cortisol levels. Conversely, foods rich in omega-3 fatty acids are known to have the opposite effect. To lower cortisol levels, one can add nuts, seeds, and fish to their meal plan. Consider incorporating lean protein-rich foods like fish and chicken, protein-rich foods like tofu and tempeh, and healthy fats like olive oil and avocados to balance cortisol levels.

Besides these natural remedies, it is important to consult a health expert for valuable insights into managing high cortisol levels. The high cortisol treatment they prescribe often focuses on reducing hormone levels and addressing the underlying cause. The treatments aim at alleviating symptoms, preventing complications, and restoring the overall hormonal balance. Besides preventing health complications, managing cortisol levels also contributes to a balanced and healthy life.