How to Lower Cortisol and Reduce Anxiety

The modern world is a fast-paced place where 100 things are demanding our attention on a minute by minute basis. If a stressor is present you can be sure that cortisol is present as well – but what is cortisol and how is it affecting us? Learning how to lower cortisol and use activities or supplements to reduce cortisol can be an important skill to have.

Cortisol is also known as the “stress hormone”. This hormone races to help if there is any psychological or physical stressor acting on the body. In the short term, cortisol can do a lot of good as it provides energy to the brain and reduces inflammation. In the long term, this hormone can wreak havoc on the body – even effecting anxiety levels.

We all have cortisol racing through our veins but how much is too much? How can we pump the breaks to lower cortisol down to appropriate levels?

Supplements to Reduce Cortisol and Stress

There is a large range of supplements to reduce cortisol available. Either these supplements are natural herbal supplements or good ol’ vitamins and minerals. Many supplements that reduce cortisol are also great for reducing anxiety – which can be a win-win if you experience both.

Ashwagandha

Ashwagandha is an ancient medicine used in Ayurveda medicine and has been shown through clinical trials to improve resistence to stress. It is a multi-faceted herb that has the ability to reduce anxiety, lower stress and increase a sense of well being. It can be consumed in a capsule or in powder form.

Omega 3 Fatty Acids

Omega 3 fatty acids are an amazing anti-inflammatory and also play a role in reducing stress. Studies show that omega 3 fatty acids may prevent adrenal activation caused by mental stressors. If adrenal activation is suppressed than the cortisol levels are also suppressed, causing lower stress levels. Omega 3 fatty acids are found in chia seeds, spinach, walnuts, salmon (to name a few) and can also be taken as a supplement.

Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb, which means it changes the bodies response to stress. A comprehensive review of Rhodiola Rosea and the role it plays in stress management shows that it is a strong proponent to reducing chronic stress. Using this herb for stress management is actually recognized by the Committee on Herbal Medicinal Products in the European Medicines Agency.

Vitamin C

Vitamin C has a strong link to stress and studies show that it can reduce and even eliminate the over secretion of cortisol. It is a water-soluble vitamin that can be found in many fruits as well as taken as a supplement.

B Vitamins

Vitamin B deficiency can certainly increase feelings of stress and anxiety. One study suggests that a multi-vitamin with high levels of vitamin B complex helped reduce stress. B complex vitamins are generally easy to find and can be taken via capsule.

Activities to Lower Cortisol and Stress

The actions we take in our everyday life have the ability to reduce cortisol levels naturally. These activities are good for your general health and wellbeing regardless of if you have high cortisol levels or not.

Moderate Exercise

Among a laundry list of reasons to exercise, reducing stress is another excellent reason to fit exercise into your weekly routine. According to Harvard Health, exercise can reduce cortisol levels and increase endorphins which are a natural mood lifter. Be sure to not exercise too close to bed because the temporary spike of cortisol from physical stress may affect your sleep.

Getting Quality Sleep

Studies show sleep deprivation and inadequate sleep levels increase cortisol levels and potentially have negative cognitive impacts. Perceived stress levels also increase in individuals who do not receive quality sleep. The National Institute for Health recommends that adults received 7 to 8 hours of sleep a night to function at their best.

Nurturing Healthy Relationships

What reduces stress more than healthy relationships with the ones we love? As humans, we are extremely social beings and are affected by our relationships more than we may even realize. Nurture positive relationships with the ones you love by communicating effectively, spending quality time together and being open and honest.

Breathing Exercises

Breathing exercises are an easy, risk-free way to help reduce stress levels on a daily basis. They are practiced in meditation and yoga to bring you back into your body and out of the mental chaos that stress can induce. One easy breath to try is called the 4-7-8 breath and is a pranayama (yoga) breath. Simply breath in for a count of 4, hold for a count of 7 and breath out for a count of 8.  

Spending time Outside

Get connected with nature and get outside. This review of several studies shows that individuals who spend time in natural areas or green spaces have lower levels of stress than people in urbanized or indoor areas. An easy way to spend more time in a “green space” is to go to a local park, a nearby forest or (if you are lucky) take a hike nearby.

How do cortisol and anxiety interact?

Cortisol and anxiety have a closer relationship then some may think. Chronic stress and certain psychological disorders cause damage to the HPA axis, which helps regulate different responses to mental and physical stress.

These disorders include depression, panic disorder, generalized anxiety disorder, and post-traumatic stress disorder. When combined this can begin a cycle of damage to the brain and body because a misfunctioning HPA axis allows for chronically high levels of cortisol to be maintained.

Symptoms of High Cortisol Levels

Not sure if your cortisol levels are chronically high? It can be difficult to determine since my symptoms of high cortisol levels are fairly general and align closely with anxiety.

• Fatigue
• Trouble Concentrating
• Insomnia
• Depression
• Impaired Memory
• Easy Bruising
• Thin Skin
• High Blood Pressure
• Muscle Weakness

To Sum it all up…

Cortisol has a strong relationship with stress. Short term effects of cortisol are biologically needed but the chronic cortisol secretion can cause long term damage. Cortisol and anxiety run in the same neighborhoods and can negatively feed on one another if given the chance.

The supplements to reduce cortisol and the activities to reduce cortisol are beneficial regardless of if high cortisol is an issue for you or not. This is a big positive because it means diagnosis is not necessary to begin making changes in your life.

Some easy ways to reduce cortisol are to take a multi-vitamin, omega 3 fatty acids and add a herb like ashwagandha or Rhodiola Rosea to your daily routine. Actions that you can take include to get outside to exercise, spend time with loved ones, practice breathing exercises, and sleep seven to eight hours a night. Most health and wellness practices all tie together. The more beneficial activities you add to your weekly routine the more likely you are to have a healthy mental state. Let’s make it just a little easier on ourselves!