In this Guide:
- Natural Remedies to Lower Cortisol Levels
- Nourishing Your Body With The Right Foods
- Natural Supplements to Manage Stress
Stress is a part of everyone’s life. We all suffer from stress now and then. It’s natural to be under a certain threshold of stress as this can help motivate us and drive us forward. The problem starts when stress becomes chronic. When stress persists and becomes chronic, it can trigger excessive cortisol production. Elevated cortisol levels affect mood, sleep, digestion, as well as immune function. How can you manage your stress so your cortisol levels do not exceed a normal threshold? I did my research and found various methods to naturally manage stress levels.
But first, let’s discuss how cortisol is produced in the body. Cortisol is known as the stress hormone and the adrenal glands release it in response to stressors. These stressors can be physical, emotional, as well as environmental.
Physical stressors:
- Poor diet
- Poor sleep quality as well as lack of sleep
- Infections
Emotion stressors are:
- Anxiety, worry as well as fear
- Work-related stress or burnout
- Negativity
Environmental Stressors
- Pollution as well as toxins
- Loud noises and a chaotic environment
- Extreme temperatures like extreme cold and extreme heat
The hypothalamus is the part of the brain that controls your body systems like body temperature, emotional response, and sleep. It signals the release of a hormone known as corticotropin-releasing hormone which then stimulates production of adrenocorticotropic hormone (ACTH). Basically, ACTH tells the adrenal glands to make cortisol. The cortisol activates your fight-or-flight response.
Hypothalamus
Corticotropin Releasing Hormone
Adrenocorticotropic Hormone (ACTH)
Cortisol
Elevated cortisol levels can lead to:
- A weak immune system which can make you more likely to get sick
- Disturbed sleep which leads to fatigue as well as brain fog
- Metabolic imbalances which can affect weight, blood sugar, and digestion
This information can be overwhelming so lets get into the natural ways you can manage stress to avoid excessive cortisol production. Please keep in mind these suggestions are not meant to be taken as medical advice. The information presented in this article is from my research and you should consult a medical provider prior to implementing any of these suggestions. You can read more here.
You can balance your stress levels through holistic stress management which includes essential oils, nutrition management, as well as lifestyle shifts. In this guide, we will explore science-backed ways to lower stress and in turn excessive cortisol production. Let’s restore harmony to your mind and body!
Natural Remedies to Lower Cortisol Levels
Essential oils have been studied to see how well they can help manage stress and lower cortisol levels. Research has shows that certain essential oils help you relax and lower cortisol levels.
Lavender, Cedarwood, and Vetiver Balms
Research has looked into the effects of balms containing lavender, cedarwood, and vetiver essential oils on stress-induced rats. The results show that these balms significantly reduced plasma cortisol levels. In fact, higher concentrations of the essential oils had effects similar to a common anxiety medication. This tells us that these essential oils can work as a powerful anti-stress agent which then can help manage cortisol levels.
Practical Application
How can we use these essential oils for their full benefits? You can try the following methods:
- Apply the oils topically: To do this you should dilute the essential oil with a carrier oil such as coconut or jojoba oil. Then you can apply it to your wrists, temples, or the back of your neck.
- You can also try aromatherapy: To do this you would use a diffuser. This allows the scents to fill the air which creates a calming environment.
- Try a bath soak: You can also add a few drops of essential oils to a nice calming warm bath. Relax as the warm envelopes your body and the natural scents melt away your stress.
Where to Get High-Quality Essential Oils for Lowering Cortisol Levels
Essential oils aren’t all created equal. You want to choose 100% pure, therapeutic-grade oils that do not have additives or synthetic fillers. I found Barefut Essential Oils to be perfect as it is high-quality and sustainably sourced!
I recommend the following:
- Lavender Oil
- Cedarwood Oil
- Vetiver Oil
Shop Barefut Essential Oils Here
Nourishing Your Body with the Right Foods to Lower Cortisol Levels
Follow an Anti-Inflammatory Diet
Did you know chronic inflammation and elevated cortisol levels are correlated? Inflammation in the body adds to your misery and one way to combat it is through following an anti-inflammatory diet. This is a diet filled with whole, unprocessed food. This diet can help regulate stress responses and promote overall well-being. Try to incorporate:
- Leafy Greens are rich in antioxidants and magnesium. Examples include:
- Spinach
- Kale
- Swiss chard
- Healthy Fats help support brain function. Healthy fats can be found in:
- Avocados
- Olive oil
- Nuts
- Seeds
- Lean Proteins help with muscle repair and energy balance. You can try:
- Wild-caught fish
- Organic poultry
- Plant-based proteins
- Fermented Foods play a key role in regulating stress by boosting gut health. Examples include:
- Kimchi
- Sauerkraut
- Yogurt
I know following a diet can feel daunting. However, remember, it’s a lifestyle change, so make the adjustments at your own pace. Starting this journey may feel anxiety-inducing; so take it one step at a time. You got this!
Boost Magnesium Intake
Magnesium is known as the ‘anti-stress mineral.’ It works by regulating the nervous system and reducing cortisol levels. Low magnesium levels contribute to increased anxiety, poor sleep, and heightened stress responses. Try to add more of these magnesium-rich foods to your diet:
- Dark Chocolate ( at least 70% cacao)
- Leafy Greens (Spinach, collard greens, and arugula)
- Nuts & Seeds (Almonds, cashews, sunflower seeds, pumpkin seeds)
- Legumes (Black beans, chickpeas, and lentils)
Harness the Power of Herbal Adaptogens
Adaptogens are powerful herbs! They work by supporting your adrenal function and regulating the hypothalamic-pituitary-adrenal axis. (Remember how cortisol is produced?) Some of the most effective ones that help with cortisol balance are:
- Ashwagandha helps reduce cortisol as well as ease away anxiety. AND it supports adrenal health!
- Rhodiola Rosea boosts energy AND enhances mental clarity. It also helps with fatigue
- Holy Basil (Tulsi) is awesome as it lowers stress hormones as well as supporting immune function
- Maca Root improves resilience to stress
You can take these adaptogens as teas, capsules, or powders and add them to smoothies.
Hydration & Gut Health: The Gut-Brain Connection
Your gut can also be called the ‘second brain’ as it plays a direct role in the regulation of mood and stress. A healthy gut microbiome can help with regulation of cortisol levels and enhance your emotional resilience.
- Drink Enough Water: Dehydration increases cortisol levels. Keep a water tracker app on your phone or get a water bottle that tracks your water intake. I’ve found I’m more likely to drink water from my bottle that has a straw (its more fun).
- Consume Probiotics & Prebiotics: Eat foods like yogurt, kefir, garlic, and banana. You can also incorporate probiotic supplements into your diet if you find them to be easier.
- Limit Processed Foods & Sugars: Excess sugar and processed foods can mess up your gut health as well as trigger inflammation. We do not want this as it can trigger increased cortisol production.
Natural Supplements to Manage Stress and Lower Cortisol Levels
Restilen Stress Relief
Restilen is a natural supplement that helps the body manage stress. It uses adaptogens, vitamins, and plant extracts that are known for their calming effects. Adaptogens are natural substances that help the body adapt to stress.
The Key Ingredients and Their Benefits
- Ashwagandha (KSM-66®): Proven to reduce cortisol levels as well as improve stress resilience.
- Rhodiola Rosea: Helps with mental clarity as well as fatigue. It helps the body deal with stress.
- Saffron Extract (Affron®): Proven to help boost mood and help with anxiety.
- Magnesium & B Vitamins (B6, B12, Pantothenic Acid): Support a healthy nervous system. They regulate mood, fight fatigue. They also improve cognitive function.
- Chinese Tea Extract & Lemon Balm: Promotes relaxation as well as improved sleep quality.
Benefits of Restilen
- Reduces stress & anxiety
- Fights fatigue & burnout
- Enhances mood & emotional well-being
- Supports better sleep & relaxation
You should implement healthy lifestyle habits like exercise, mindfulness and proper sleep while using Restilen. You can find Restilen through the following- Link*
Nuvia Relax
Nuvia Relax has the vital nutrients that are needed to support mental well-being. It can also help fight off fatigue.
Key Ingredients and Their Benefits
- Aquamin™ Mg Magnesium: is from seawater and is a natural form of magnesium that plays an important role in creating a sense of calm in the nervous system. This helps reduce tension as well as improve sleep. .
- B Vitamins (B1, B2, B3, B6, B12, Folic Acid, Pantothenic Acid): Are all important vitamins for energy production as well as balanced neurotransmitters. They help with regulation of mood and help fight stress related tiredness. They also help with cognitive function.
- Niacin (Vitamin B3): Niacin promotes relaxation as it helps with the production of serotonin (the happy hormone).
- Pantothenic Acid (Vitamin B5): Reduces symptoms of burnout.
(You can find Nuvia Relax at the following link)*
Parting Words
Your body has the ability to heal and adapt when given the right tools. By making healthy lifestyles changes you can help it speed up the process. Start small, stay consistent, and embrace a lifestyle that supports both your mind and body.
Ready to take the next step? Try incorporating just one or two of these stress-lowering techniques today and feel the difference!
Previous Post:
*Disclaimer: The information provided in this article is for informational and educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or supplement routine, especially if you have underlying health conditions or are taking medication. You can read more here.
*Additionally, this post contains affiliate links, which means I may earn a small commission if you purchase through these links—at no extra cost to you. I only recommend products I truly believe in and that align with my commitment to holistic wellness. Thank you for your support!
Leave a Reply