How to Relieve Stress and Lower Cortisol: 4 Effective Steps

Introduction

Understanding Stress and Cortisol

Stress is a natural response to life’s challenges and can often be beneficial, especially in short bursts. For instance, short-term stress, such as the kind experienced during physical exercise, is known to help us adapt and build resilience. This type of stress boosts cortisol, a hormone that increases alertness and focus.

However, stress becomes problematic when it’s chronic. Extended periods of stress keep cortisol levels elevated, which places the body in a constant state of alertness. This can lead to weight gain, issues with hunger hormones, and other health problems. Chronically high cortisol is often the silent culprit when efforts to lose weight or improve well-being don’t yield results.

In this guide, we’ll explore four scientifically-backed methods to reduce stress and lower cortisol levels for better health and peace of mind.

Four Steps to Lower Cortisol Levels and Relieve Stress

Step 1: Avoid Eating 3 Hours Before Bed

Importance of Quality Sleep in Stress Management

Quality sleep plays a pivotal role in managing stress and balancing cortisol levels. When sleep is disrupted, the body tends to rely on cortisol to energise us throughout the day, which can keep cortisol levels elevated for longer. This often leads to increased feelings of stress, fatigue, and even hunger, as cortisol impacts hormones related to appetite.

Connection Between Sleep and Cortisol Regulation

Our bodies rely on restful sleep to regulate hormone levels, including cortisol. Sleep allows cortisol to return to normal levels, supporting a balanced, calm state. However, if sleep quality is compromised, cortisol production remains high, keeping the body on alert and making it harder to feel relaxed.

Impact of Eating Before Bed on Sleep Quality

Eating close to bedtime has been shown to impact sleep quality significantly. When we eat late, our bodies remain active as they digest food rather than transitioning into a relaxed state conducive to sleep. This disrupts the natural process, causing longer sleep latency (the time it takes to fall asleep) and lighter, less restorative sleep overall.

How Cortisol Levels Respond to Sleep Quality

High-quality sleep contributes to lower cortisol levels, especially during morning hours. By improving sleep hygiene and reducing food intake before bed, we support the body’s natural rhythm, allowing cortisol levels to stay balanced.

Tips for Better Sleep

1. Establish a Consistent Bedtime Routine
   Going to bed and waking up at the same time each day helps regulate your internal clock, leading to better sleep and improved cortisol management.
2. Create a Relaxing Pre-Bed Environment
   Dim the lights, avoid screens, and engage in relaxing activities like reading or gentle stretching. This helps signal to the body that it’s time to wind down.
3. Avoid Stimulants and Heavy Meals Before Bed
   Stimulants like caffeine and sugary foods can keep the body alert and disrupt sleep. Avoid these along with heavy or spicy meals at least three hours before bedtime to ensure a smoother transition to sleep.

Step 2: Incorporate Cortisol-Lowering Supplements

Overview of Effective Supplements for Stress Relief

While lifestyle habits are crucial in managing stress and cortisol, certain supplements have been shown to further support these efforts. Some natural compounds and nutrients help reduce cortisol levels, assisting the body in reaching a calmer state.

Ashwagandha: Benefits and Evidence of Cortisol Reduction

One of the most researched supplements for lowering cortisol is ashwagandha, an adaptogenic herb traditionally used in Ayurvedic medicine. Studies have demonstrated that ashwagandha can reduce cortisol by up to 30%, helping to alleviate stress and promote overall mental well-being. It’s effective because it helps the body manage stress by modulating cortisol levels and reducing the physical effects of stress.

Additional Nutrients Known to Support Stress Management

Beyond ashwagandha, other nutrients can support cortisol management:

• Omega-3 Fatty Acids: Found in fish oil, these healthy fats can reduce inflammation and improve brain function, indirectly supporting stress relief.
• Magnesium: Known as the “relaxation mineral,” magnesium helps soothe the nervous system, making it easier for the body to calm down.
• Vitamin B Complex: B vitamins support energy levels and brain function, which can reduce the impact of stress on the body.

These supplements work together to support the body’s natural stress response, aiding in cortisol regulation.

Guidelines for Supplement Use

1. Importance of Consulting a Healthcare Provider
   Before beginning any supplement, it’s advisable to consult a healthcare professional. This ensures that the supplement won’t interfere with any medications or conditions and provides personalised guidance.
2. Dosage and Timing Recommendations for Optimal Results
   • Ashwagandha: Dosages of 300–600 mg daily have shown effective results in cortisol reduction. Taking it in the morning or evening can work, but evening doses may support better relaxation.
   • Magnesium: Around 200–400 mg daily, taken before bed, may promote relaxation and improve sleep quality.
   • Omega-3s: Typically, 1–3 grams daily can aid overall health and stress reduction.

These supplements, when used as part of a balanced approach to stress management, can support a calmer and healthier lifestyle.

Step 3: Practice Regular Physical Activity

Benefits of Exercise in Reducing Cortisol

Exercise is a powerful tool for managing cortisol and relieving stress. Physical activity helps regulate hormone levels and improves mood by releasing endorphins, often called “feel-good” hormones. Exercise can also reduce cortisol directly by shifting the body into a recovery mode post-exercise, which promotes relaxation.

Differences Between High-Intensity and Low-Intensity Exercise

Different types of exercise affect cortisol in unique ways:

• High-Intensity Exercise (HIIT, running): These activities cause a temporary spike in cortisol, which is a normal response. The body then lowers cortisol levels during recovery, leaving you with an overall decrease in baseline cortisol over time.
• Low-Intensity Exercise (walking, yoga): These activities tend to lower cortisol levels both during and after exercise, making them particularly helpful for chronic stress management.

Recommended Exercise Types for Stress Relief

For effective cortisol management, a combination of both high- and low-intensity activities is ideal. Here are a few recommendations:

• High-Intensity Workouts: Engage in short HIIT sessions, cardio, or strength training 2–3 times a week. These workouts provide a cortisol “reset” and help reduce overall levels over time.
• Low-Intensity Workouts: Incorporate daily low-impact activities, such as walking, gentle stretching, or yoga, to maintain lower cortisol levels and support a calm state.

Integrating Movement into Daily Life

Simple Physical Activities for Beginners

For those new to exercise or looking to add more movement into daily routines, start small and build gradually:

• Walking: A 20–30 minute walk outdoors can work wonders for stress relief.
• Stretching: Gentle stretching in the morning or evening can help reduce tension and prepare the body for relaxation.
• Bodyweight Exercises: Squats, lunges, and push-ups can easily be done at home and offer strength-building benefits.

Tips for Staying Motivated with Exercise Routines

• Set Achievable Goals: Start with small, manageable goals to build consistency.
• Find Enjoyable Activities: Choose exercises you enjoy to make them part of your lifestyle.
• Create a Routine: Schedule regular times for exercise, ideally earlier in the day to capitalise on energy levels and cortisol rhythm.

Incorporating these activities consistently helps maintain lower cortisol levels, reduces stress, and supports mental and physical well-being.

Step 4: Mindfulness and Relaxation Techniques

Importance of Mental Relaxation in Cortisol Reduction

Mental relaxation plays a crucial role in lowering cortisol levels and managing stress. When the mind is calm, the body’s stress response subsides, leading to lower cortisol production. Practising mental relaxation through mindfulness not only reduces immediate stress but also helps build resilience against future stressors.

Overview of Mindfulness Practices (Meditation, Deep Breathing)

Mindfulness practices like meditation and deep breathing are simple yet powerful tools for stress relief. These techniques help centre the mind and focus on the present, which reduces anxious thoughts and the physical symptoms of stress. Consistent practice of mindfulness has been shown to reduce cortisol levels by promoting a state of relaxation.

• Meditation: Sitting quietly and focusing on the breath or a calming image can bring the mind to a restful state.
• Deep Breathing: Taking slow, deep breaths helps activate the parasympathetic nervous system, which lowers heart rate and reduces cortisol levels.

Techniques to Reduce Mental Stress and Improve Well-being

1. Body Scan: Mentally scanning your body from head to toe and releasing any tension can help with relaxation.
2. Guided Imagery: Visualising a calm, peaceful place can soothe the mind and body, helping reduce cortisol.
3. Progressive Muscle Relaxation: Tensing and then relaxing each muscle group can ease physical stress and promote calm.

Practical Methods to Practice Mindfulness

Creating a Daily Routine for Mindfulness

Integrating mindfulness into your daily routine can significantly improve stress management. Here are a few suggestions:

• Morning Meditation: Start the day with a 5–10 minute meditation session to set a calm tone for the day.
• Mindful Breaks: Take short breaks during the day to practice deep breathing or simply refocus.
• Evening Reflection: End the day by reflecting on positive moments, which can help ease the mind before bed.

Tools and Apps to Support Mindfulness Practices

For those new to mindfulness, there are many apps and tools available that provide guided sessions, reminders, and support:

• Headspace: Offers guided meditations, breathing exercises, and sleep aids.
• Calm: Provides relaxation music, sleep stories, and meditation programs to support mindfulness.
• Insight Timer: A free app with thousands of guided meditations and mindfulness techniques for all levels.

These practices, when done consistently, contribute to lower cortisol levels and improved well-being over time.

Conclusion

Summary of Key Steps to Lower Cortisol

Managing stress effectively is essential for maintaining both physical and mental well-being. By lowering cortisol levels through lifestyle changes, we can better control stress and support overall health. Here’s a recap of the four steps to reduce cortisol and find balance:

1. Avoid Eating 3 Hours Before Bed
   Avoiding late meals improves sleep quality, which is essential for cortisol regulation. Better sleep means lower cortisol levels throughout the day.
2. Incorporate Cortisol-Lowering Supplements
   Supplements like ashwagandha and magnesium can naturally support stress management, helping to lower cortisol levels and enhance relaxation.
3. Practice Regular Physical Activity
   Regular exercise, including a mix of high- and low-intensity activities, effectively reduces cortisol by promoting a healthy stress response and boosting mood.
4. Mindfulness and Relaxation Techniques
   Techniques such as meditation, deep breathing, and mindfulness help reduce mental stress, leading to sustained reductions in cortisol.

Final Thoughts on Maintaining Lower Cortisol Levels for Overall Well-being

Consistently applying these practices can lead to significant improvements in stress management and well-being. Lowering cortisol is not just about reducing stress temporarily but about fostering a lifestyle that supports calm, resilience, and overall health. By balancing diet, exercise, sleep, and mental relaxation, you can create a sustainable approach to maintaining lower cortisol levels and a happier, healthier life.