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10 Proven Ways to Lower Cortisol Naturally for Busy Moms
Hey friends, I’m going to share a personal story with you. Lately, I’ve been feeling completely exhausted. Between the demands of work, homeschooling, and just the constant hustle of daily life, stress has been particularly high lately. I found myself lying awake at night, my mind racing, and I started noticing that despite my efforts, I was gaining a little weight—especially around my midsection. That’s when I decided to do some research and stumbled upon a surprising discovery: all these symptoms were pointing to one culprit—cortisol imbalance.
I realized that high cortisol wasn’t just about feeling stressed. It impacts so many areas of our health, from sleep to weight to overall mood. So I began exploring ways to naturally lower cortisol, and I’ve put together this guide of the top strategies that are realistic and effective, especially for busy moms like us. Here’s everything you need to know about how to lower cortisol naturally and start feeling more like yourself again.
What Is Cortisol, and Why Should You Care?
As we all know, life as a busy mom comes with its share of stress, and that’s completely natural. But when stress sticks around, your body releases more of a hormone called cortisol. Known as the “stress hormone,” cortisol plays a role in many essential functions, from regulating blood pressure to managing how your body turns food into energy. But here’s the catch: when cortisol remains high for too long, it can lead to weight gain, constant fatigue, and make it harder to feel calm and centered. Understanding how to balance cortisol is so important to reclaiming your health and energy.
Why Lowering Cortisol Matters to Your Health and Happiness
High cortisol levels don’t just drain your energy—they can also disrupt sleep, weaken your immune system, and contribute to stubborn weight gain, especially around your midsection. By learning how to lower cortisol naturally, you can restore your energy, improve your mood, and enhance your overall well-being. Let’s explore 10 powerful and practical ways to lower cortisol so you can take back control of your wellness!
1. Start Your Day with 10 Minutes of Deep Breathing
Studies show that deep breathing activates your body’s relaxation response, which signals it to reduce cortisol levels. Breathing exercises like the 4-7-8 technique help calm your nervous system and bring oxygen to your brain, which naturally reduces anxiety.
- Real-Life Tip: Try setting aside a few minutes in the morning or before bed for the 4-7-8 breathing technique: inhale for 4 counts, hold for 7, and exhale for 8. It only takes a few minutes but can be a game-changer, even on your busiest days. Just five deep breaths can lower your heart rate and start reducing cortisol right away.
2. Embrace Adaptogens in Your Diet (Nature’s Stress Fighters)
Adaptogens, like ashwagandha, rhodiola, and holy basil, are herbs that help your body adapt to stress and regulate cortisol. Research has shown that ashwagandha, in particular, can reduce cortisol by as much as 30% in adults experiencing stress.
- Quick Add-In: Add ashwagandha powder to a smoothie, enjoy a calming tea with holy basil, or find rhodiola in supplement form. Adaptogens are easy to integrate into your day, supporting your body’s natural balance without drastic lifestyle changes.
3. Prioritize Sleep to Restore Balance
Lack of sleep is a big contributor to high cortisol levels. Research indicates that cortisol can spike after even one night of poor sleep, underscoring the importance of quality rest for managing stress.
- Real-Life Scenario: Establishing a bedtime routine that includes a warm bath, a relaxing book, or limiting screen time before bed can make a big difference. Even if you can’t get a full 8 hours, small adjustments to improve the quality of your sleep can help reduce cortisol. Aim for consistency by going to bed and waking up at the same time each day.
4. Get Moving with Moderate Exercise
Exercise reduces cortisol and increases endorphins, the “feel-good” hormones. However, moderate-intensity exercise, such as brisk walking, yoga, or light stretching, is most effective for managing cortisol without causing spikes that high-intensity workouts might trigger.
- Mom-Friendly Tip: A 20-minute walk after lunch or a quick yoga session at home can work wonders. Not only does it lower cortisol, but it also helps boost mood and energy levels. Plus, it’s easy to fit into a busy day—even if it’s while the kids are playing outside.
5. Eat Balanced, Nutritious Meals Throughout the Day
Blood sugar fluctuations influence cortisol levels, so eating balanced meals with protein, healthy fats, and fiber can prevent the spikes and crashes that can lead to cortisol surges. Proper nutrition supports hormone balance and helps prevent stress from depleting your energy.
- Real-Life Example: When mornings are chaotic, having protein-packed snacks on hand, like nuts, yogurt, or a banana with almond butter, can keep you from reaching for sugary options. Preparing balanced meals in advance or meal-prepping on the weekends can also help you maintain steady energy levels throughout the day.
6. Practice Mindfulness to Calm the Mind
Mindfulness and meditation are scientifically proven to reduce cortisol levels by promoting relaxation and calming the nervous system. Studies show that even brief mindfulness practices can significantly impact your body’s stress response, making it easier to manage daily stress.
- Quick Mindfulness Tip: You don’t need a full meditation session—try practicing mindfulness during everyday tasks. When washing dishes or making a cup of tea, focus on each step. Notice the sounds, textures, and smells around you. Even a few minutes of mindfulness each day can make a noticeable difference.
7. Limit Caffeine (and Consider Decaf Options)
While caffeine is a beloved pick-me-up, it can increase cortisol, especially if consumed in large amounts or in the afternoon. Studies suggest that caffeine intake is linked to higher cortisol levels, particularly when you’re already stressed. This one is really hard for me to completely give up, although I definitely have reduced caffeine and do not have any caffeine after noon.
- Real-Life Alternative: Consider switching to decaf options after noon or try herbal teas like chamomile or peppermint. These alternatives can help calm the nervous system without the stimulant effect of caffeine. For those who love coffee, simply scaling back to one cup in the morning can make a big difference.
8. Connect with Loved Ones (Even If It’s Just a Quick Call)
Social support is a powerful reducer of cortisol and a natural stress reliever. Studies have shown that social connections help release oxytocin, a hormone that directly counteracts the effects of cortisol.
- Quick Connection Tip: Set aside 10 minutes to chat with a friend or family member each week. Virtual or in-person, a little quality time can go a long way in reducing stress and boosting your mood. It’s a reminder that you’re not alone and that others care about you.
9. Try Aromatherapy to Reduce Stress
Essential oils, such as lavender and chamomile, have been shown to reduce cortisol levels. A few drops in a diffuser or on your pillow can create a soothing environment that encourages relaxation. Studies reveal that aromatherapy can improve mood and help regulate stress hormones.
- At-Home Spa Moment: Diffuse essential oils or add a few drops of lavender to your bath at the end of a busy day. It’s a small, inexpensive way to unwind and let go of the day’s stress. You can also create your own relaxing sprays or essential oil roller blends to use on the go.
10. Take Short Breaks to Recharge Throughout the Day
Being “on” all the time can keep cortisol high. Research shows that short breaks, even microbreaks of just a few minutes, can reduce stress and improve focus. Taking these breaks helps prevent burnout and gives your mind and body a chance to reset.
- Busy Mom Tip: Use nap times or play breaks to sit down, close your eyes, and breathe deeply, even if only for a minute. These microbreaks help reduce cortisol, restoring focus and energy. Setting reminders on your phone can help you make these small, mindful pauses part of your daily routine.
Bringing It All Together: Your Path to Lower Cortisol Starts Now!
The good news is that finding natural ways to lower cortisol doesn’t require a life overhaul. By taking these small, actionable steps, you can start reducing stress, regaining energy, and reclaiming the calm that your busy life deserves. Remember, each change you make adds up, so give yourself grace and make progress at your own pace.
FAQ: Your Cortisol Questions Answered
What are the symptoms of high cortisol levels?
High cortisol can lead to symptoms like weight gain (especially around the abdomen), fatigue, irritability, and trouble sleeping. Many moms notice they feel “tired but wired” or experience frequent mood swings.
How quickly can I lower my cortisol naturally?
Reducing cortisol naturally takes time, and it varies by person. Some moms notice improvements within days, especially with methods like deep breathing and mindfulness. Adaptogens and consistent sleep improvements may show results within a few weeks.
Can diet alone lower cortisol levels?
Yes, a balanced diet rich in whole foods, lean proteins, and healthy fats can stabilize blood sugar, which helps regulate cortisol. Combining dietary changes with other strategies, like exercise and relaxation techniques, is most effective.
How much cortisol is considered normal?
Normal cortisol levels fluctuate throughout the day, peaking in the morning and decreasing in the evening. Chronic high cortisol can impact health, so if you’re concerned, consider consulting a healthcare professional for testing.
I would love to hear your tips and stories. What’s your favorite way to unwind? Share in the comments below! Don’t forget to join the email list so that you don’t miss out on any of the new and exciting things that are in the works!
Sources:
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults
Ashwagandha and Cortisol: The Connection Explained
Sleep Loss Results in an Elevation of Cortisol Levels the Next Evening
