7 Natural Ways to Balance Cortisol and Feel Like Yourself Again
Ah, Cortisol: the hormone that is causing all the rage on social media. With trends like “cortisol face,” women are eager to learn more about it and how they can regulate it. Cortisol is widely known as the "stress hormone" and is a key player in your body's stress response. Cortisol is crucial to our livelihood as it helps with metabolism, supports the immune system, gives us energy, regulates stress responses, and balances other hormones.
Here's the kicker: when cortisol gets out of whack—whether it's too high or too low—it can lead to a whole bunch of symptoms. Remember all those great things cortisol can do for us? These essentially get reversed when cortisol is on a tailspin (we get tired, sicker, gain weight, etc.).
As a naturopath, I work with many women who are dealing with cortisol-related issues. As many women explore various supplements, medications, or “fads” on social media to balance their cortisol levels, we must remember that there are plenty of natural remedies for cortisol imbalance that can help bring your cortisol levels back into balance. Let's dive into some of the most effective, practical, and affordable natural ways to balance cortisol and support your body in restoring harmony to your hormones.
1. Mindfulness & Meditation: Your Cortisol Reset Button
Chronic stress is one of the main drivers of elevated cortisol, which is why this is my number one bullet point. Taking time each day to calm your mind is one of the best natural ways to balance cortisol—plus, it’s great self-care time!
Meditation: Whether you are a seasoned meditator or if you’re just getting started, this practice works wonders in reducing stress and balancing cortisol. I’m not one for dead-silent meditation, so I like to use apps like Insight Timer to guide me through meditations. You’d be surprised at how relaxing just 5 minutes of meditating feels.
Deep Breathing: Try a simple deep breathing exercise like the 4-7-8 technique (inhale for 4 seconds, hold for 7, exhale for 8). This helps activate the relaxation part of your nervous system and brings cortisol down.
Yoga: Whether it’s a few minutes of stretching or a full yoga session, this mindful movement is amazing for balancing cortisol. Practices like restorative yoga or gentle flow can calm your nervous system and bring your cortisol levels back to a healthy range. My favorite YouTube yoga channel is Yoga with Bird.
2. Nutrition: What You Eat Matters for Cortisol Balance
Your diet plays a huge role in keeping cortisol in check. Eating too much sugar, processed food, gluten, or drinking too much caffeine or alcohol can make cortisol spike. By eating real, whole foods, we can easily get our cortisol levels back on track.
Magnesium-Rich Foods: Magnesium helps calm the nervous system and lower cortisol. Look for magnesium in leafy greens, nuts, seeds, and beans.
Healthy Fats: Omega-3 fatty acids are essential for balancing cortisol. Foods like fatty fish (salmon, mackerel), walnuts, and flaxseeds are rich in omega-3s and help keep inflammation in check.
Complex Carbs: Sweet potatoes, brown rice, oats, and other fiber-rich foods help regulate blood sugar, which can keep cortisol from spiking.
Vitamin C: This antioxidant isn’t just for boosting your immune system—it also helps regulate cortisol levels. Citrus fruits, bell peppers, and strawberries are all packed with vitamin C.
3. Sleep: The Cortisol Reset You Need
Inadequate sleep is the perfect recipe for cortisol issues. Sleep and cortisol are connected—poor sleep can raise cortisol, and high cortisol can mess with your sleep. Here are a few tips to improve your sleep hygiene:
Stick to a Routine: Try to get 7-9 hours of sleep each night.
Relax Before Bed: Wind down with a calming routine. Avoid screens for at least an hour before bed and create a peaceful environment in your bedroom (think cool, dark, and quiet).
Herbal Helpers: If sleep is still an issue, magnesium malate, ashwagandha, or valerian root can help you relax and get better rest, supporting your body in balancing cortisol levels.
4. Adaptogenic Herbs: Nature’s Stress Busters for Cortisol Regulation
Adaptogens are a group of herbs that help your body cope with stress, regulate your adrenal glands (where cortisol is made), and keep things in check. Some of my favorite adaptogens for balancing cortisol include:
Ashwagandha: You may have heard of this one before. Ashwagandha has been shown to lower cortisol levels, reduce anxiety, and even boost energy. I took this miracle herb when I was struggling with heightened anxiety and sleep issues—the results were straight magic. It adapts to what your body needs at that specific time: need more energy? Try ashwagandha. Trouble sleeping? Ashwagandha.
Rhodiola Rosea: This herb helps in times of stress, fatigue, and when you’re feeling down or just off. You can easily find these in a tincture, powder, or tablet/capsule form. Some of my favorite brands for this are Thorne and Pure Encapsulations. It’s a great natural remedy for cortisol stress and helps support your body in managing cortisol imbalance.
5. Exercise: Find the Sweet Spot for Cortisol Balance
Exercise is great for managing cortisol stress, but here’s the thing: overdoing it can actually raise cortisol levels. The key is moderation.
Gentle Exercise: Activities like walking, swimming, or cycling are great for reducing stress and balancing cortisolwithout overtaxing your system.
Strength Training: Lifting weights can help stabilize cortisol over time and improve your overall energy levels. Just be careful not to go too hard, as overtraining can have the opposite effect and raise cortisol.
Avoid Overtraining: Intense, long workouts can spike cortisol, so if you're feeling stressed, consider dialing back your exercise routine and focusing on gentler movement to manage cortisol levels effectively.
6. Stay Hydrated: Hydration Helps Manage Cortisol Stress
Dehydration can make cortisol rise, so it’s important to stay hydrated throughout the day. Remember—you should drink ½ of your body weight in ounces of water each day to keep your cortisol levels in check.
7. Massage & Bodywork: Relax and Recharge to Lower Cortisol
Massage and bodywork therapies like acupuncture can help release physical tension and lower cortisol levels. Regular massage (I suggest monthly) helps stimulate your parasympathetic nervous system, which helps counteract the stress response and balance cortisol.
Final Thoughts
Cortisol is an essential hormone, and too much or too little of it causes pesky symptoms. Luckily, by taking natural steps to balance cortisol, such as incorporating adaptogenic herbs, practicing mindfulness, eating nourishing foods, and getting enough rest, you can support your body in achieving healthy cortisol levels.
Remember, everyone’s journey to hormonal balance is unique, so listen to your body and experiment with what works best for you. If you're dealing with significant symptoms or are unsure where to start, click this link to schedule a discovery call with me. Your hormones deserve some TLC, and with the right approach, you can find the balance that works for you!