How to Lower Cortisol — and Whether or Not You Need to

Social media is full of suggestions. What’s actually legit?

Everyone’s making cortisol out to be the bad guy these days — but without this vital hormone, you’d almost quite literally crash and burn. Cortisol is a key player in so many bodily processes, from regulating your energy, metabolism, and immune system to maintaining blood pressure and responding to stress. Still, it seems that everyone on social media these days is desperately wondering how to lower cortisol, with every other video promoting “cortisol detox diets,” “cortisol reducing supplements,” “cortisol cocktail recipes,” and the like.

The truth is, most people don’t need to lower their cortisol levels, and the solutions to the real problem are slightly harder to implement than the ones being promoted online. Keep reading to understand what’s really going on with cortisol, and which everyday habits can help you manage stress — without chasing a quick “cortisol reducing” fix. 

TL;DR

The most evidence-backed ways to lower cortisol naturally are getting quality sleep, managing stress, exercising (without overdoing it), eating balanced meals, and easing up on excess caffeine and alcohol. That said, most people don’t actually need to lower their cortisol — the real goal is managing everyday stress.

Key Takeaways

• Cortisol is a normal, necessary hormone, and most people don’t need to worry about how to lower cortisol levels.
• Chronic stress is linked to health issues, and can disrupt the body’s normal stress response, including normal cortisol patterns.
• The focus should be on managing stress with quality sleep and diet, relaxation techniques, and regular movement — not directly lowering cortisol levels.
• Persistent symptoms of high cortisol deserve a doctor’s visit, not a "cortisol detox," diet, or supplement.

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What Cortisol Is (and Signs It May Be High)

Cortisol, commonly known as the “stress hormone,” is released by the adrenal glands in times of stress. But this hormone is also essential to daily functioning, helping to regulate your energy, blood sugar, and sleep cycle (just to name a few). The hypothalamic-pituitary-adrenal (HPA) axis, which drives the body’s stress response, moderates the release of cortisol from the adrenal glands. 

Occasional stress and the cortisol spike that comes with it — whether from a hard workout, difficult test, or rush to be somewhere on time — is a normal and healthy part of life. Over time, however, chronic stress can disrupt your body’s stress response, including how much cortisol gets released. The caveat: chronic stress doesn’t always lead to high cortisol. In some cases, it can even lead to low or blunted cortisol levels. 

There is such a thing as “high cortisol,” though it’s not as common as social media may lead you to believe. People dealing with stress generally don’t have elevated cortisol levels, and don’t need to worry about testing or lowering them. 

In cases of true cortisol excess, long-term exposure to too much of the hormone can lead to Cushing’s syndrome. However, it’s most often caused by corticosteroid medications that mimic cortisol’s effects, and less commonly by tumors that cause excess cortisol production — not by chronic everyday stress. Signs and symptoms of Cushing’s syndrome include progressive weight gain around the abdomen and face (sometimes called “cortisol belly” and “cortisol face”) with relatively thin arms and legs, a fatty hump between the shoulders, and easy bruising. Anyone with multiple or worsening symptoms of Cushing’s syndrome should consult a doctor.

It’s true that chronic stress is associated with various health conditions, including metabolic disorders, cardiovascular disease, and mental health conditions, but cortisol is only one part of the stress-health relationship, and it’s why “lowering cortisol” isn’t always the fix. Instead, if you think you’re dealing with chronic stress, the goal shouldn’t be lowering cortisol, but managing the stress itself.

Evidence-Based Ways to Lower Cortisol

Promoting a healthy stress response and regulated cortisol levels comes down to many of the same lifestyle habits that’ll benefit you otherwise in life:  

• Reduce stress where possible. Some stress is “good” stress, and other stress is impossible to avoid, but if you can reduce or eliminate certain sources — or work with a mental health professional on how to better cope — that can help make stress more manageable or lessen its impact on your daily life.
• Get quality, consistent sleep. Sleep is linked to the body’s stress response; excess stress negatively affects sleep and vice versa. It’s not just important to get enough (7-9 hours per night), but also to try to keep your sleep schedule consistent. 
• Move regularly — but don’t go overboard. Regular exercise appears to help regulate cortisol, especially when it’s a mindful form of movement like yoga, and also reduce perceived levels of stress, depression, and anxiety. Just know there can be too much of a good thing; excess high-intensity exercise without adequate recovery has the potential to influence cortisol regulation.
• Eat a healthy diet. Research suggests that poor-quality, “Western” diets (i.e., typically high in saturated fats and refined carbohydrates and low in fiber-rich plant-based foods) may be associated with HPA axis dysfunction. On the other hand, a nutrient-rich diet built around fruits, veggies, whole grains, legumes, nuts, and other minimally-processed foods may help support stress and cortisol regulation, along with overall well-being. For example, research links healthier dietary patterns like the Mediterranean diet with lower perceived levels of stress, although specific research on diets and cortisol/stress is still limited. 
• Limit certain substances. Stop smoking, and consider cutting back on alcohol and excess caffeine, which can worsen anxiety, disrupt the body’s stress response, or interfere with sleep.
• Try techniques to manage stress. Practices such as meditation, mindfulness, relaxation techniques, and mind-body movement (e.g., yoga, tai chi, or qigong) can truly move the needle in reducing stress and supporting healthy cortisol levels, according to the current research.
• Build a support system. It isn’t just you against the world — and it shouldn’t be. Social isolation and loneliness can negatively affect your health, including impacting your cortisol response. Quality time with others is another key part of building a healthy, balanced life.  
• Go outside. Yes, really. It’s not just a nice idea: Research actually shows that spending time in nature (even in urban settings) can contribute to reducing stress.

Cortisol Myths to Skip

PULL QUOTE: “The public should generally disregard advice on cortisol and cortisol-reducing measures promoted on social media unless they are backed up by verifiable studies.” – Dr. Ryner Lai, MBBS

Aside from the main misconception that lower cortisol is better — or that you can or should try to “detox” it — there are plenty of other myths around cortisol care that you’re better off disregarding. This includes: 

• Cortisol cocktails: A viral mocktail that usually includes coconut water, orange juice, salt, and magnesium powder, a cortisol cocktail isn’t likely to cause harm, but neither is it likely to lower cortisol levels or meaningfully reduce stress. 
• Certain supplements: Research shows that some nutrients or supplements may help with cortisol regulation. However, many supplements for sale marketed as being “cortisol reducing” or for “adrenal fatigue” (which isn’t a real diagnosis) don’t have any evidence to directly back them up. Not to mention, the FDA doesn’t approve dietary supplements for safety or effectiveness before they’re sold. If you’d like to try a supplement with the aim of reducing stress, talk to your doctor or a registered dietitian for a personalized recommendation.

• Specific workouts: Some social media videos allege that particular Pilates routines, somatic movements, or precisely timed walks are the secret to lowering cortisol. Exercise can help manage stress, but claims that you need a specific workout routine to “balance cortisol” go beyond what the science shows. Choose movement you enjoy and can practice consistently, with enough time to recover.
• Spot-reducing strategies: This includes things like facial exercises, gua sha and facial massage, or lymphatic drainage for “cortisol face,” and deep belly breathing, lymphatic massage, or castor oil to reduce “cortisol belly.” While some of these may feel good and potentially reduce feelings of stress, they can’t help with these symptoms if they’re caused by clinically high cortisol levels in the case of Cushing’s syndrome. 

When to See a Doctor

Repeat: Most people don’t need to worry about their cortisol levels beyond taking steps to manage everyday stress. However, if you’re noticing rapid or unexplained changes — including the following symptoms — it’s a good idea to check in with your doctor.

• weight gain around the abdomen, with thinner arms and legs 
• facial weight gain
• a fatty hump between the shoulders, or increased fat around the base of the neck
• thin skin that bruises easily
• wide purple stretch marks, mainly on the abdomen, breasts, hips, and under the arms
• muscle weakness or consistent fatigue

That said, you don’t need signs of Cushing’s syndrome to seek support. If you’re experiencing persistent stress, anxiety, or sleep problems, they feel difficult to manage, or are interfering with your everyday life, talk with a healthcare professional. These symptoms don’t necessarily mean that your cortisol is high, but they may still warrant attention. 

Frequently Asked Questions

Bottom Line on Lowering Cortisol

The best tools for promoting healthy cortisol levels aren’t always the most exciting, but they can also benefit your overall health. That includes prioritizing sleep, healthy eating habits, and regular movement, and being proactive about managing stress. Any notable symptoms should be brought to a doctor, not treated with a social media-recommended solution.   

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