Quick version
Cortisol levels vary throughout the day, with high levels in the morning and low levels at night. Elevated cortisol can be due to stress or hormonal imbalances like Cushing's syndrome. Through lifestyle changes such as exercise, mindfulness, a balanced diet, good sleep, and social support, you can effectively lower cortisol and improve your health.
Where is the threshold for high cortisol?
Cortisol levels naturally fluctuate throughout the day, peaking in the morning (around 150–700 nmol/L) and reaching significantly lower levels at night (around 40–120 nmol/L). Cortisol levels that consistently exceed these ranges may indicate increased stress, a hormonal imbalance, or an underlying condition, such as Cushing's syndrome. The most common cause is prolonged stress, which leads to elevated cortisol over time and can negatively affect health. In many cases, lifestyle changes can help manage these levels; here are five scientifically proven methods:
1. Adjusted and regular exercise
Exercise is one of the most effective ways to lower cortisol levels, but it is essential to tailor your workout. High-intensity exercise can temporarily increase cortisol, while moderate activities, like walking or yoga, help reduce stress hormones in the long term.
Recommendation: Aim for at least 45 minutes of low to moderate intensity exercise five days a week to support cortisol balance.2. Mindfulness and meditation
Mindfulness and meditation have been proven to lower cortisol by calming the sympathetic nervous system. Regular meditation reduces stress and can help regulate cortisol production.
Recommendation: Set aside 10-15 minutes daily for mindfulness or meditation exercises. Apps or guided sessions can help beginners get started.3. Healthy diet with the right nutrients
Diet directly impacts cortisol levels. Foods rich in omega-3 fatty acids, antioxidants, and protein help stabilize blood sugar and reduce the stress response.
Recommendation: Include fatty fish, nuts, berries, and leafy greens in your diet. Avoid high sugar intake and processed foods, as these can increase stress and cortisol production.4. Sleep and recovery
Sleep is essential for lowering cortisol levels. Lack of sleep raises cortisol and can create a cycle of stress and fatigue. Quality sleep helps restore hormonal balance in the body.
Recommendation: Aim for 7-9 hours of sleep each night. Establish a calming bedtime routine and avoid screens and caffeine late in the evening to improve sleep quality.5. Social support and meaningful relationships
Social support reduces perceived stress and, therefore, cortisol levels. Feeling supported by family and friends or participating in social activities reduces stress and improves mental well-being.
Recommendation: Spend regular time with loved ones and consider engaging in social activities that bring you energy and joy.6. Test your cortisol levels regularly
Tracking your cortisol levels over time can provide a clearer picture of how your body responds to lifestyle changes and stress management. Regular testing allows you to observe whether levels are decreasing with various methods or if further actions are needed. Continuous monitoring can also help detect abnormally high levels that may indicate a medical condition, such as Cushing's syndrome.
Recommendation:You can either discuss with your general practitioner or issue a self-referral through us. Learn more about our cortisol test to get a clear view of your cortisol levels and how lifestyle changes impact them over time.
Summary
Implementing regular, moderate exercise, mindfulness, a balanced diet, quality sleep, and strong social connections can effectively lower cortisol levels and enhance your well-being. If you suspect a hormonal imbalance, such as Cushing's syndrome, consult a healthcare provider for evaluation and treatment.
Small daily changes can make a significant difference in cortisol balance and overall health.