Whenever someone is stressed, the adrenal glands produce cortisol. This hormone is naturally released as it helps adapt to stress or any situation the brain perceives as dangerous or harmful. But, cortisol is helpful only when released in short bursts. High cortisol levels produced over long periods can affect a person’s health. Besides high cortisol treatment, one may need a few natural remedies and lifestyle changes to manage this problem.

1. Get sufficient sleep
Chronic sleep issues like insomnia, obstructive sleep apnea, and constantly changing shift schedules at work are generally the underlying causes of higher cortisol. So, those wondering how to lower cortisol quickly can start by changing their sleep routine. Prioritizing sleep can help reduce the level of cortisol in the body. Individuals can make a few changes to ensure a good night’s sleep.

• Establish a fixed bedtime routine and follow it consistently every day.
• Make sure to go to bed and wake up at the same time daily.
• Avoid exposure to bright lights and blue light about 45 to 60 minutes before bedtime.
• Keep the sleep environment quiet by using white noise and earplugs.

Making these lifestyle adjustments can take some time, but they will help improve one’s sleep quality and reduce cortisol levels. Improved sleep will also provide several other health benefits in the long run.

2. Follow a regular exercise routine
While exercise is important to bring down cortisol levels, one must carefully choose their workouts. Experts recommend following a routine of exercises that are tolerable and of moderate intensity. Such exercises can lower cortisol levels, reduce the risk of chronic health problems, and improve overall health. Doing low to moderate-intensity exercises for at least 15 to 20 minutes every week is ideal for a positive outcome. High-intensity exercises should be avoided as they cause the body to tense up. As the body gets stressed, cortisol levels go up instead of coming down. If confused, one can consult an expert to devise an exercise plan and choose the right workouts.

3. Learn to manage stress
One of the top ways to lower cortisol fast is to manage stress and stressful situations that arise every day . Individuals can do this by practicing mindfulness. It helps a person become more self-aware of those thoughts that provoke stress and prevent them from causing destructive reactions. To practice mindfulness, one needs to train the mind to be aware of their surroundings while focusing on heart rate, breathing, and various signs that help identify stress. If done correctly, this practice can help recognize stressful thoughts before they cause any damage to one’s health.

4. Practice deep breathing techniques
Several deep breathing techniques have been known to be quite effective in managing stress. Like mindfulness, controlled breathing can help stimulate the body’s parasympathetic nervous system, also known as the “rest and digest” system. When this system is stimulated, stress reduces, and cortisol levels gradually decrease. One can incorporate simple diaphragmatic and belly breathing exercises to lower stress. Meditation, yoga, tai chi, and qigong are some other practices that involve deep breathing and can help lower cortisol levels over time.

5. Eat well-balanced and nutritious meals
Being mindful of what one eats is important when dealing with high cortisol. Some foods relieve stress symptoms, thus helping manage the levels of the cortisol hormone. Adding these foods to one’s meals regularly is often recommended when the goal is to lower cortisol production.

• Dark chocolate
  This food contains flavonoids, which act as a buffer against stress reactivity in the adrenal glands and lower cortisol release.
• Whole grains
  While refined grains are not quite healthy, whole grains contain plant-based polyphenols and fiber. These support gut health and help with stress management.
• Whole fruits and vegetables
  Rich in antioxidants and polyphenolic compounds, whole fruits and vegetables can fight off cell-damaging free radicals and help lower cortisol levels.
• Legumes and lentils
  These are rich in fiber, which is useful in supporting a healthy gut as well as managing cortisol levels.
• Probiotics and prebiotics
  Probiotics, present in foods like kimchi, yogurt, and sauerkraut, consist of gut-friendly and symbiotic bacteria. Meanwhile, prebiotics include soluble fiber, which provides the essential food to these bacteria. Both probiotics and prebiotics-based foods are associated with improved gut and mental health, which invariably helps lower cortisol.
• Healthy fats
  Meals that are rich in unsaturated fat and have lesser amounts of saturated fat are often recommended for better mental well-being and overall health. Some foods that contain healthy fats are also rich in omega-3 fatty acids. These acids are known to be effective in improving brain health and lowering stress. Fatty fish, nuts, and seeds are a few foods with healthy fats one can consider to fight stress and reduce cortisol levels.

While these foods may benefit those on a high cortisol treatment plan, one must speak to a doctor before making any nutritional changes. Experts recommend eating balanced and wholesome meals consisting of other foods as well . Sudden food changes may lead to other complications, which may be hard to manage. The doctor may also recommend other ways to lower cortisol fast after assessing the severity of one’s health condition.