Cortisol has a pro-inflammatory effect on cells, meaning it increases inflammation. So it's best to avoid inflammatory-inducing foods such as refined sugar, alcohol, refined grains, trans fats and high levels of saturated fat, which can all contribute to an elevation of cortisol.
Research suggests these herbs and natural supplements might lower stress, anxiety and/or cortisol levels: Ashwagandha. Rhodiola. Lemon balm.
Getting enough sleep
Getting adequate sleep and having a regular sleep-wake schedule may help reduce cortisol levels.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol. Start by taking some at diner and before bed.
B vitamins are key players when it comes to fighting stress, especially vitamins B5 and B6. B5 (aka pantothenic acid, aka the “anti-stress vitamin”) helps regulate your production of the stress hormone cortisol when you're under chronic stress.
Not only can bananas provide a great source of energy, but research showsTrusted Source they can also reduce inflammation and oxidative stress levels that are associated with increased cortisol.
Stress triggers a combination of signals within the body from both hormones and nerves. These signals cause your adrenal glands to release hormones, including adrenaline and cortisol. The result is an increased heart rate and energy as part of the fight-or-flight response.
Blueberries
When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C which have been shown to provide anxiety relief.
Why is my cortisol high at night? An abnormally high level of cortisol at night may be caused by a short-term stressor (think fight or flight) or prolonged light exposure, and less screen time at night may be helpful in this situation.
Honey and propolis honey group decrease cortisol levels but none of the groups have significant changes. This is reciprocal with the changes in the hormone cortisol, the decrease in glucocorticoid hormone levels in the group given honey is the highest following propolis honey and the control group.
Two to three hours after you've fallen asleep, your body starts manufacturing cortisol again until its zenith in the early morning. Then, the cycle repeats itself. If you're a night owl, you likely exhibit lower daytime cortisol levels and a later morning cortisol peak compared to early birds.
Mindfulness practices like meditation, massage, and deep breathing have been proven to reduce cortisol levels. These are not just “extras” on the path to wellness—relaxation practices are absolutely necessary for reducing cortisol in those who experience chronic stress. Make them a priority.
As the body's primary stress hormone, cortisol surges when we perceive danger, and causes all the symptoms we associate with “fight or flight”—increased blood pressure and heart rate, muscle tension, and the digestive system slamming to a halt, resulting in nausea, vomiting, and diarrhea.
Water plays a key role in how the body functions. It can help our bodies recover and heal from physical and emotional stressors. It does this by flushing cortisol (a stress hormone) from our systems, along with other toxins.
Rhodiola is an herb grown in the cold, mountainous regions of Europe and Asia. The roots are known as adaptogens, which means they help your body adapt to stress when they're consumed. Rhodiola also relieves anxiety, suppresses cortisol and provides overall resistance to general stressors.