How to lower cortisol levels and why it matters

Cortisol is a hormone produced in the adrenal glands found above your kidneys. It is often called the stress hormone because it is produced when the body’s stress response activates.

Cortisol plays several roles in the body, including:

• making you alert when the stress response activates, so you are ready to face the threat
• regulating blood sugar and helping your body convert food into energy
• altering your body’s immune response to reduce inflammation
• managing alert levels throughout the day to help the sleep-wake cycle, so you are alert or relaxed depending on the time of the day

But when cortisol levels are persistently high, they may affect these and other body functions. This could potentially lead to health challenges.

Medications to lower cortisol levels

To lower high cortisol with medications, a healthcare professional may need to find the root cause first. They may also want to explore whether you live with a chronic condition, like Cushing disease. They will likely also consider whether you can manage cortisol levels naturally.

Cushing disease is caused by chronic high cortisol levels, often associated with long-term use of glucocorticoid drugs. These may include:

• prednisone (Rayos)
• prednisolone (Millipred)
• triamcinolone (Kenalog)

If glucocorticoids are causing your high cortisol levels, your healthcare professional may adjust your dosage or switch you to another drug class.

Do not stop medications or change your dosage without a doctor’s supervision. This may lead to adverse effects and worsening of your symptoms.

Depending on the cause of your symptoms, your doctor may recommend these drugs to slow down natural cortisol production:

• osilodrostat (Isturisa)
• mitotane (Lysodren)
• metyrapone (Metopirone)
• pasireotide (Signifor)
• mifepristone, if you have diabetes

A doctor may recommend surgery if the condition is caused by a tumor in the pituitary or adrenal glands and medications do not reduce your symptoms.

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Lifestyle modifications to lower cortisol

Managing stress may help you prevent and reduce high cortisol levels. Changing some habits or adding new ones to your routine may be an effective strategy.

According to the Centers for Disease Control and Prevention (CDC), these habits may include:

• limiting how much time you spend watching the news or consuming information that affects your mood
• following a nutrient-dense diet
• getting at least 7 hours of sleep every day
• engaging in moderate intensity physical activity for at least 150 minutes every week
• limiting your alcohol intake, if you drink
• discontinuing tobacco use (if applicable)
• making some “me time” as often as possible
• building a support network of compassionate friends, relatives, and professionals

Managing stress to lower cortisol

Managing stress may also require being intentional in practicing relaxation techniques and finding support options.

Some tools you can use to manage stress include:

• Talk therapy: Psychotherapy may help you develop tools and resources to face stressors in a different way and cope with difficult times in your life. Cognitive behavioral therapy may be one of the most effective therapy tools.
• Relaxation techniques: According to experts, studies show that meditation, yoga, and breathing exercises may lower cortisol levels effectively when practiced consistently over time.
• Meaningful relationships: Some research, including a study from 2016, suggests that the nature of your relationships may have an effect on your cortisol levels. Building and nurturing meaningful connections with others may improve stress levels and reduce cortisol production.
• Self-talk: Your thoughts affect your mood and behavior. Engaging in positive and reassuring self-talk may help you feel more at ease, which can help slow down cortisol production.
• Humor and joy: Research from 2018 suggests that laughing and doing things you enjoy can boost feel-good hormones in your body. These may reduce stress levels and counteract cortisol effects in your body.
• Pets: A 2019 study involving university students suggests that spending time with a pet may help reduce stress levels, particularly if you enjoy playing and bonding time with them.

Foods and drinks to lower cortisol

Eating a nutrient-dense diet of whole foods may help reduce stress and cortisol levels in the body.

Research from 2019 suggests that a diet high in vegetables, fruits, whole grains, and polyunsaturated fats may be beneficial for cortisol levels.

The Office on Women’s Health (OASH) also advises that eating a diet rich in B vitamins can help lower stress levels. Foods rich in B vitamins include bananas, fish, chicken, avocados, and dark green leafy vegetables. The OASH also advises reducing your caffeine and sugar intake.

Supplements to lower cortisol

Certain supplements may have an effect on cortisol levels. These may include:

• Omega-3 fatty acids: Research from 2018 suggests that supplementing with omega-3 fatty acids or eating more fatty fish, like salmon, may help your body cope with stressors and reduce stress levels.
• Prebiotics: These are microorganisms that serve as food for the “good bacteria” in your gut. Research from 2015 suggests that taking prebiotics may help to lower cortisol levels.  

Consider discussing supplements with a healthcare professional before including them in your routine. Supplements are not regulated in the United States, and some may involve a chance of toxicity. They may also interact with or reduce the effectiveness of some medications.

What happens when cortisol levels are up?

Some of the health effects of high cortisol levels may include:

• High blood pressure: Research from 2021 suggests that having high cortisol levels over long a long time may increase your chance of having high blood pressure, a cardiovascular risk factor.
• Difficulty fighting off infections: According to research from 2015, high cortisol levels may weaken your immune system, increase inflammation, and make it more difficult for the body to fight off bacteria, fungi, and viruses.
• Weight gain: High cortisol may affect your weight, a 2018 research review suggests. This may increase your chance of developing obesity and lead to more belly fat, another cardiovascular risk factor.
• Digestive challenges: The GI Society reports that high cortisol levels may compromise the digestive system, making it more likely for you to experience bloating or develop irritable bowel syndrome.
• Trouble sleeping: If cortisol levels are high all day long, they may disturb your natural sleep-wake cycles. You may find it difficult to fall or stay asleep. They may also make nightmares more likely. Sleep deprivation is associated with depression, anxiety, and cardiovascular disease.
• Mood regulation and cognitive processes: High levels of cortisol may affect your ability to concentrate and remember things. They are also associated with a higher chance of developing symptoms of depression and anxiety.

Life experiences, trauma, poor stress management, and some health conditions may have an effect on cortisol levels.

Summary

You can lower cortisol levels in your body by managing stress, moving more, eating nutrient-dense foods, supplementing omega-3s, and having a compassionate support system.

Medications may also help if your high cortisol levels are associated with a chronic condition, like Cushing disease.

Relaxation techniques like meditation, yoga, and deep breathing may also help.

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