Cortisol is the main glucocorticoid hormone produced and released by the adrenal glands. It regulates stress levels and has other functions. While it’s critical to monitoring the body’s stress and danger response, high cortisol can lead to fatty deposits between the shoulders, muscle weakness, and high blood pressure. So, it’s best to keep cortisol levels under control; doctors often recommend treatments for high cortisol levels and some lifestyle changes to avoid sudden spikes.

1. Get ample sleep
High cortisol levels are often associated with chronic sleep problems, such as insomnia and obstructive sleep apnea. So, individuals with higher cortisol levels should ensure they get between seven and nine hours of sleep. Practicing good sleep hygiene is important for this because the production of this hormone follows a circadian rhythm akin to one’s sleep cycle. Essentially, cortisol spikes in the morning, following a gradual decline throughout the day. Cortisol levels are at their lowest at midnight, and melatonin levels progressively increase, which helps sustain and maintain healthy sleep patterns.

So, individuals can establish a bedtime routine that helps the brain and body relax and reduces stress hormones. One should also limit their exposure to bright and blue light, as that disrupts one’s sleep cycle. Additionally, going to bed and waking up at the same time each day can help improve sleep.

2. Work out regularly
The quality of one’s exercise routine can increase or decrease cortisol levels. For instance, intense workout routines can lead to a spike, which benefits the body. Regular exercise can also help reduce one’s risk of chronic diseases, alleviate stress, and improve overall health. Regular exercise’s impact on cortisol levels can help create a better defense mechanism against acute stress and lower its associated adverse health effects.

That said, before starting an exercise regimen, individuals should consult with a healthcare expert and confirm if it will benefit them. Doctors often recommend getting between 150 and 200 minutes of low-to-moderate-intensity exercises each week, as it is manageable and sustainable. Individuals should also ensure ample rest between workouts to avoid exertion, as this can again increase cortisol levels and trigger the body’s flight-and-fight response.

3. Learn to recognize triggers
It is important to recognize what triggers stress. This can be done by practicing mindfulness, which can include being aware of stress-instigating thoughts, accepting them without judgment, and allowing oneself time to process them. Awareness of thoughts and how certain triggers impact heart rate and breathing can help one create an intentional and modulated reaction to them.

4. Practice breathing techniques
Breathing a certain way, especially deep breathing, can help reduce stress levels. Deep breathing is a stress-alleviating technique that can stimulate the parasympathetic nervous system, lowering cortisol levels. In conjunction with diaphragmatic or belly breathing, deep breathing can significantly decrease stress and cortisol levels. It is a popular technique in mindfulness-based methods like yoga, meditation, and Tai Chi, to manage stress.

5. Laugh and engage in feel-good activities
Laughing often and engaging in feel-good activities are great for reducing high cortisol levels. When one laughs, endorphins are released and cortisol levels are suppressed. So, individuals can participate in fun activities that spark joy. This could be something as simple as watching stand-up comedy or meeting friends. Laughing is associated with better mood, reduced perceived pain and stress, a better immune system, and lowered blood pressure. Individuals can also practice laughing yoga, which promotes deliberate bouts of laughter and lowers cortisol levels.

6. Opt for healthy meals
Following a healthy and balanced meal regimen is essential to managing cortisol levels. One way to reduce stress hormones in the body is to follow a meal plan rich in fruits, beans, vegetables, nuts, lentils, and seeds. One should also add omega-3-rich foods like chia seeds, flax seeds, and seafood to their daily meals. Having probiotic and gut-friendly foods like yogurt, apple cider vinegar, and kefir can also benefit individuals who want to manage cortisol levels.

7. Reduce caffeine intake
Those with high cortisol levels need to be mindful of what they drink. Caffeine is a common trigger that leads to increased nervous system stimulation and makes it difficult to get a good night’s sleep. If this happens, one may experience high cortisol levels, especially at night. This sustained spike can lead to fatigue and daytime drowsiness. So, avoiding or reducing the amount of caffeinated products, such as coffee, is important to ensure one gets a good night’s rest and adequate sleep.

8. Build healthy relationships
Relationships that put one in a constant state of stress can take a toll on their mental health and increase cortisol levels. This is why building stable, loving relationships with one’s friends, family, and partner is recommended. This is important when it comes to office relationships as well, such as one’s equation with colleagues and team members.

9. Seek support
Individuals experiencing prolonged levels of stress should seek help from a health expert, such as a therapist. They can help identify stress triggers and recommend ways to work through them. Individuals can also look for support groups that allow them to open up to like-minded individuals going through similar situations and practice empathy.