Top 10 Natural Ways to Lower Cortisol Levels for Women
Today we’re talking about cortisol, which is very on trend right now, but for good reason! So many of us have dysregulated cortisol because of the nature of our current world - processed foods, intense exercise classes, social media addiction and being busy ALL the time. And unfortunately, high cortisol results in hormonal imbalances that so many of us experience, particularly, if you’re experiencing unexplained weight gain, inability to lose weight, irregular periods, inability to sleep or high anxiety, your cortisol levels likely need some love. So let’s dive into controlling and managing cortisol levels.
Key Takeaways
Cortisol is an important stress hormone, but ongoing stress and disrupted cortisol patterns can affect your sleep, energy, mood, appetite, and overall wellbeing.
Some of the best ways to naturally support healthy cortisol levels include getting enough sleep, eating balanced meals, moving your body, getting morning sunlight, and managing everyday stress.
More isn't always better when it comes to wellness. Over-exercising, under-eating, relying heavily on caffeine, and not allowing yourself enough recovery can add additional stress to your body.
You don't have to completely overhaul your life to support your stress response. Start with one or two realistic habits and build from there.
What Is Cortisol and Why Does It Matter for Your Health?
Okay, let’s start with the basics, because if you’ve ever felt wired, anxious, puffy, or exhausted (all at once), cortisol might be at the center of it.
Cortisol is your body’s main stress hormone. It gets released when your brain thinks you’re in danger (hello, deadlines, nonstop emails, and running late for everything). In short bursts, cortisol helps you respond to stress. But when it’s constantly elevated? It can throw everything out of balance.
We’re talking weight gain (especially around your belly), hormone disruption, poor sleep, cravings, low energy, and that overall “ugh” feeling you can’t quite put your finger on. So even though cortisol isn’t bad, too much of it for too long definitely is.
Signs and Symptoms of High Cortisol
High cortisol isn’t always clear—it can show up in sneaky, everyday ways. If you’ve been feeling “off” but can’t quite figure out why, check out some of these signs:
You crash hard in the afternoons
You’re tired but can’t fall asleep because your mind is racing(or wake up between 2-4am wide awake)
You crave sugar, carbs, or salty snacks on the regular
Your weight is creeping up, especially around your midsection
You feel anxious or irritable
Your cycle is unpredictable or heavier than usual
You have brain fog or low motivation
Your digestion feels sluggish or sensitive
Sound familiar? You’re not imagining it. And if your body’s been stuck in “go-go-go” mode for too long, these are your signals to slow down and support your nervous system.
How High Cortisol Impacts Weight, Hormones, and Energy
Here’s why cortisol is such a big deal when it comes to your hormones and metabolism:
When cortisol is too high for too long, your body shifts into survival mode. It starts storing fat (especially in the belly), turns down reproductive hormones like progesterone, slows down your metabolism to conserve energy and disrupts your blood sugar. That means more cravings, more bloating, more fatigue, and less weight loss—even when you're doing "all the right things."
And because cortisol is supposed to follow a natural rhythm (high in the morning, low at night), when it’s out of sync, your energy and sleep go right out the window too.
This is why lowering cortisol naturally can be a total game-changer—not just for weight and hormones, but for how you feel every single day.
10 Natural Ways to Lower Cortisol Levels
Ready to bring your body out of survival mode? These 10 strategies are simple, doable, and backed by science. No extremes—just real habits that support your body in feeling safe, calm, and balanced again.
1. Prioritize Sleep Like It’s Your Job
Your body resets and regulates cortisol while you sleep. So if your bedtime is all over the place or you’re getting 5–6 hours max, that’s one of the first things to look at.
Aim for 7–9 hours of good, consistent sleep. Keep your room dark, cool, and screen-free, and try to go to bed and wake up around the same time every day.
Bonus tip: No scrolling at least 30 mins before bed. (I know. But your hormones will love you for it.)
2. Eat Balanced Meals to Keep Blood Sugar Steady
Skipping meals or living on coffee and protein bars? That’s a fast track to blood sugar crashes—and cortisol spikes.
Each time you eat, focus on three things:
A source of protein (chicken, eggs, beans, tofu)
Healthy fats (avocado, nuts, olive oil)
Fiber-rich carbs (sweet potato, berries, leafy greens)
And try to eat within an hour of waking. That helps lower your morning cortisol spike and sets the tone for the day, reducing sugar cravings and energy crashes.
3. Be Smart With Caffeine
Coffee lovers, I’m not saying you have to quit—but you do want to be mindful. Drinking caffeine on an empty stomach can spike cortisol and mess with your blood sugar, especially if you’re already feeling anxious or exhausted.
Try:
Eating breakfast before your coffee
Swapping your second cup for matcha or a calming herbal tea
Cutting back slowly if you’re super sensitive
It’s not about giving it up forever—it’s about creating a more hormone-friendly coffee routine.
4. Get Morning Sunlight on Your Face
Your body runs on a circadian rhythm, and morning sunlight helps reset that internal clock. Getting outside within 30–60 minutes of waking tells your brain: “Hey, it’s morning, time to focus, let’s do this.”
Even 10 minutes on your porch or a quick morning walk makes a big difference for energy, sleep, and—you guessed it—lowering cortisol.
5. Move Your Body (But Don’t Overdo It)
If you’re hitting high-intensity workouts every day but feeling more inflamed, bloated, or exhausted… your cortisol is probably overstimulated.
Instead, try mixing in some movement that supports your nervous system, like:
Strength training 2–3x/week
Walking (seriously underrated)
Gentle yoga or Pilates
Stretching or mobility work
Moving your body should feel good—not like punishment. If you’re constantly drained post-workout, it’s time to dial it back. And cycle syncing your workouts is also a GREAT way to make sure you’re not pushing yourself too hard, especially when your body is already a bit more stressed during your Luteal and Menstrual phases.
6. Try Breathwork or Short Meditations
You don’t need to sit in silence for an hour. Even 3–5 minutes of breathing can shift your nervous system from fight-or-flight into rest-and-digest mode.
Try this practice below 3-4 times:
Inhale for 4 counts
Hold for 4
Exhale for 4
Hold for 4
(That’s called box breathing, and it works fast.)
You can also use free apps like Insight Timer or Headspace for quick guided meditations when you need to reset.
7. Add Adaptogens to Your Routine
Adaptogens are herbs that help your body adapt to stress—like your internal chill squad. These are some of my go-to’s:
Ashwagandha: Helps regulate cortisol and support thyroid function
Rhodiola: Great for fatigue and mental burnout
Holy Basil (Tulsi): Calms the mind and supports blood sugar balance
You can take them as capsules, tinctures, or tea—just talk to a practitioner if you’re on any medications or pregnant.
8. Set Boundaries Around Stress
This one’s not always easy, but it’s essential. High cortisol often stems from chronic stress—not the one-off tough day, but the constant overload.
Start small:
Say no to that thing you really don’t want to do or that you know exhaust you
Take 10-minute screen-free breaks throughout the day
Stop answering emails at night
Block off “you” time in your calendar
Less hustle. More boundaries. Your hormones, nervous system and mood will love you for it.
9. Support Your Gut Health
Your gut and your brain are in constant communication, so when your gut is inflamed or out of balance, it sends stress signals to your brain—and vice versa. Our gut produces over 90% of our serotonin (our happy hormone), so when our gut is inflamed or out of balance, it affects everything else.
Support your gut by:
Eating a variety of fiber-rich foods
Adding fermented foods (like sauerkraut, yogurt, kefir)
Drinking plenty of water (at least half your body weight in oz of water per day)
Reducing processed foods and added sugars
A happy gut = a calmer nervous system.
10. Journal or Brain-Dump Your Thoughts
You don’t need to write a novel and it doesn’t need to be perfectly written. But giving yourself space to process what you’re carrying can help your brain stop spinning and your body feel safe.
Try prompts like:
What’s something I need to let go of?
How am I actually feeling today?
What do I want more of this week?
Or just let it all out messy. The point is release, not perfection.
✨ Feel like you're doing everything “right” but your hormones still feel off?
If you're dealing with stubborn weight gain, low energy, PMS, or irregular cycles, it can feel frustrating trying to piece everything together on your own.
In my 8 Weeks to Hormone Balance course, I walk you step-by-step through how to support your hormones with nutrition, movement, and lifestyle habits so you can finally feel like your body is working with you, not against you.
The Best Supplements to Reduce Cortisol and Support Stress
Want to take things a step further? A few well-researched supplements can give your body extra support when cortisol is running high:
Magnesium (especially glycinate): Calms the nervous system and helps with sleep. My favorite brand is the Raena magnesium (you can use code MADDY10 to save!)
L-theanine: Promotes a calm, focused state (often found in green tea)
Phosphatidylserine: Helps lower cortisol after workouts or during chronic stress
Adaptogens: Ashwagandha, Rhodiola, and Holy Basil as mentioned above
Always double-check with a practitioner if you’re on medication or have specific health concerns!
Daily Habits That Help Regulate Cortisol Naturally
Let’s recap with a few habits you can start right now to help calm cortisol:
Eat a protein-rich breakfast within an hour of waking. If you need ideas here, check out my Cycle Syncing Meal Plan (use code HORMONELOVE10 to save!)
Prioritize blood sugar balance at meal times
Get 10–15 minutes of sunshine in the morning
Go for a 20-minute walk after lunch or dinner
Power down screens at least 30 mins before bed
Avoid screens for at least 30 minutes when you wake up
Breathe deeply before meals
Carve out time for joy, creativity, or rest every day—even 5 minutes counts
It’s not about perfection, it’s about consistency. It’s about building a lifestyle that supports your hormones and helps you feel safe in your own body.
How to Start Supporting Your Cortisol Today
If your body’s been feeling like it’s in overdrive—anxious, exhausted, stuck—it’s not just in your head. Cortisol could be at play, and it’s absolutely something you can work with and support naturally.
Start with one or two habits from this list. Don’t overwhelm yourself trying to do everything at once. The smallest shifts—like getting outside first thing or eating a solid breakfast—can lead to major changes in how you feel.
And remember, you’re not broken or behind. You’re just living in a very modern world with a very human body. Be kind to it. Support it. Trust that it knows how to heal when you give it the tools.
If you’re looking for more support to manage cortisol and balance your hormones, you can apply to work with me here for 1:1 coaching or join my online community Becoming Balanced Together!
FAQs About Lowering Cortisol Naturally
How can I lower my cortisol levels naturally?
Start with the foundations: prioritize 7 to 9 hours of quality sleep, eat regular balanced meals, get outside in the morning, move your body consistently, and create intentional opportunities to manage and recover from stress. Breathwork, meditation, journaling, walking, yoga, and reducing unnecessary stressors can all be helpful tools.
What are the signs of high cortisol in women?
Persistently high cortisol can be associated with symptoms such as difficulty sleeping, anxiety or irritability, changes in appetite, weight changes, fatigue, and difficulty concentrating. However, these symptoms can have many different causes and aren't enough to determine whether your cortisol is actually high. If you're concerned about abnormal cortisol levels, talk with your healthcare provider about appropriate testing.
What foods help lower cortisol?
There isn't one specific food that will instantly lower cortisol. Instead, focus on eating enough throughout the day and building balanced meals with protein, fiber-rich carbohydrates, vegetables or fruit, and healthy fats. Foods such as eggs, salmon, Greek yogurt, berries, leafy greens, avocado, nuts, seeds, beans, and whole grains can all be part of a nutrient-dense diet that supports your overall health.
Does walking lower cortisol?
Walking can be a great form of movement when you're feeling stressed or depleted. Exercise affects cortisol differently depending on factors like intensity, duration, fitness level, and recovery, so the goal isn't to avoid anything that temporarily raises cortisol. Regular moderate movement, including walking, can support stress management, sleep, and overall health.
Does coffee raise cortisol?
Caffeine can temporarily increase cortisol, but that doesn't mean every woman needs to give up coffee. Pay attention to how caffeine affects you. If coffee makes you feel anxious, jittery, or disrupts your sleep, try having it with or after breakfast, reducing the amount you drink, or switching your afternoon coffee for a lower-caffeine option.
How long does it take to lower cortisol?
There isn't one set timeline because it depends on what's causing your cortisol levels to be elevated in the first place. Improving sleep, nutrition, movement, and stress management can help support a healthier stress response over time, but persistently abnormal cortisol levels may require medical evaluation rather than lifestyle changes alone.
What is the best exercise for lowering cortisol?
There isn't one “best” cortisol-lowering workout. Walking, strength training, yoga, Pilates, and other forms of movement can all support your health. Instead of avoiding higher-intensity exercise because you're worried about cortisol, pay attention to your overall training load and recovery. If you're constantly exhausted, sore, sleeping poorly, or struggling to recover, it may be time to adjust your routine.
✨ Ready to finally balance your hormones?
If you're struggling with symptoms like stubborn weight gain, fatigue, PMS, or PCOS/PMOS and feel like you've tried everything, you don't have to figure it out on your own.
Through my 1:1 hormone health coaching, we create a personalized plan that supports hormone balance through nutrition, movement, and lifestyle habits.