You may have heard a thing or two about the “stress hormone” cortisol. This hormone is largely associated with the body’s stress response, when cortisol production spikes, but it actually plays an essential role in numerous bodily functions like blood sugar management, inflammation response, sleep-wake cycles, and metabolism. However, when emotional or physical stress persists over long periods, sustained cortisol levels can have serious health implications—and a growing waistline is just the beginning.
If you’re worried about cortisol affecting your health, the foundation of your approach should be stress reduction. Here are five essential things to do for your mind and spirit to keep cortisol under control.
1. Exercise Consistently, and Don’t Overdo It
Exercise is a highly effective, proven way to reduce stress. That, combined with its ability to improve sleep and overall health makes exercise great for lowering daily cortisol levels, especially when done regularly.
That said, exercising—especially high-intensity workouts like HIIT—actually raises cortisol temporarily. This is a natural physiological response to what the body perceives as physical stress, but it can cause your workouts to backfire if not taken into consideration. Here are five ways to make sure your workouts are cortisol-conscious:
- Consider frequency and duration. Exercising for more than an hour at a time has been shown to raise cortisol, as can too-frequent high-intensity workouts. So break up your 150–200 minutes of weekly exercise into chunks that allow you to get the benefits without the drawbacks.
- Work out outside. Being outdoors is a stress-reducer all by itself. Activities like running, cycling, hiking, or outdoor group sports will add an extra cortisol-lowering factor to your calorie burn.
- Cool down and recover—always. A cool-down period helps the body begin its post-exercise repair process and supports its natural hormonal reset—i.e. dialing down the cortisol spiked during exercise. Adequate recovery between workouts is also essential for ensuring healthy cortisol levels over time.
- Always stay hydrated. A study of two groups of young adults with different levels of hydration during a soccer match showed that the more hydrated group had lower levels of cortisol after the match than the less hydrated group.
- Most of all, listen to your body. Even for overachievers, exercising to the point of physical or mental fatigue will counteract your efforts to lower both stress and cortisol—and put you at risk of injury.
2. Practice More Mindfulness
Not in the mood for a workout? No sweat! You can lower cortisol by just existing quietly with your thoughts—whether in the form of meditation, taking a walk, or journaling. A 2014 study involving 43 women in a mindfulness-based program demonstrated that simply describing and accepting the experience of stress can lead to a lower cortisol response by buffering psychological distress. Just by recognizing your stressful thoughts, you start to form a conscious reaction to them.
Another study of the meditation therapy technique Mindfulness-based stress reduction (MBSR) found that cultivating non-reactive awareness of stress-provoking thoughts can be highly effective at lowering stress both in the moment and on an ongoing basis. A 2018 study on the effect of mindfulness training on stress responses in patients with generalized anxiety disorder (GAD) showed that this technique can help lessen stress reactivity and improve resilience to stress overall.
VIDEO: Practical Techniques for Easing Stress with Mindfulness
3. Spend Time in Nature and With Animals
Just 20-30 minutes in nature can significantly reduce cortisol levels. A 2013 study measured salivary cortisol levels in middle-aged adults (35-55 years old) and found those who lived in places with more green areas had significantly lower cortisol levels than the individuals who lived in places with less green areas. The researchers concluded that greater exposure to greenery leads to a lessening of stress and thus cortisol production.
Relationships with furry friends have also been linked to reduced levels of cortisol. One 2014 study of 48 adults showed that contact with a dog proved more beneficial than support from a friend during a socially stressful situation. In another study, interaction with a therapy dog reduced distress and cortisol during a minor medical procedure in children.
In recognition of these benefits, many colleges and long-term care homes have incorporated pet therapy as a fun, stress-easing activity.
4. Focus on Building Healthy Relationships
Our loved ones are a source of joy and great meaning in our lives. But sometimes, they can also be a source of great stress! A 2013 study shows that children in stable homes with a loving family life had lower levels of cortisol than children from homes with high levels of distress and conflict. And conflict with loved ones can result in short-term hikes in cortisol.
A 2016 study found that couples who were more positive and empathic with each other after an argument as compared to couples with more negative behaviors towards each other, more quickly returned to normal levels of cortisol. Another study showed that having either an affectionate (either verbal or physical) interaction with a romantic partner or friend before a stressful activity, resulted in lower stress-induced markers such as heart rate and blood pressure.
So prioritize warmth and clear communication with your loved ones, understand and implement boundaries, and experience mindfulness in your relationships so that they remain joyful and fulfilling.
5. Calm Your Mind With a Massage
A 60-minute massage has been proven to lower cortisol levels by an average of 31%! Even better for the soul, it was found to increase levels of serotonin and dopamine, which contribute to a sense of happiness and well-being, by 28%.
Massage has also been shown to measurably reduce anxiety, improve cognition, and support healthier sleep. This adds up to a powerful boost for your mental health—and walking papers for your stress! Best of all, we’ll bring this super-therapy right to your door.