4 Slow Living Tips: How To Naturally Reduce Cortisol Levels

Learn how to naturally reduce cortisol levels. Discover the negative effects of high cortisol and find out how to lower your stress levels.

However, health issues arise when we experience prolonged chronic stress, as most of us do in our productivity-obsessed, overly connected fast-paced modern world. In this post, we're going over a few simple ways to naturally reduce cortisol levels in your day-to-day life.

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When you are consistently in a stressed state, your adrenal glands are in overdrive, continuously producing cortisol. Over time your body begins to lose sensitivity to the presence of cortisol resulting in adrenal fatigue and cortisol resistance which negatively affects almost all of your body's essential 

Symptoms of High Cortisol Levels

Below are some signs and symptoms that you may have high cortisol levels or have begun to develop cortisol resistance.

How To Naturally Reduce Cortisol Levels Through Slow Living

The slow living philosophy has been gaining popularity in recent years. If you’ve not heard of it yet, slow living is essentially choosing to take a strategic step back to identify ways to take a slower, simpler, more sustainable approach to daily life. Seeking more fulfillment and balance by doing less in a more mindful and responsible way.

By incorporating principles of slow living into our daily life, you can reduce chronic stress, reduce cortisol levels, and improve your overall quality of life and long-term health.

1) Focus On Slow Fitness and Conscious Movement To Reduce Your Cortisol Levels

If you are experiencing symptoms of high cortisol, it's important to tailor your exercise regimen to support the reduction of cortisol production.

• Avoid high-intensity workouts like high-intensity interval training (HIIT), sprinting, Tabata training, etc.
• Workouts that emphasize heavy cardio with repetitive motions can lead to elevated levels of cortisol and heightened symptoms of physical stress even when the exercise is not being performed.
• Instead, opt for low-intensity steady-state (LISS) workouts that emphasize slow, deliberate body weight movements like yoga, Pilates, and dance.
• Instead of running consider taking long walks. Walking is beneficial in two ways. While long walks provide many physical and health advantages they also promote the release of endorphins to reduce stress, promote relaxation and improve your mood.
• Aim for 150-200 minutes of low-to moderate-intensity exercise each week and allow yourself time to rest between workouts.

2) Eat Mindfully To Naturally Reduce Cortisol Levels

Eating mindfully should apply to not just what we eat but how we eat.

• When possible, try to eat in a calm, quiet place— sit at a  real table, eat from a real plate with real utensils
• Try not to eat at your desk, in front of your computer or a TV screen, or while taking a meeting over the phone
• Avoid arguments and stressful conversations with friends, family members, or your significant other while eating. Save conversations about money or schedules until after you've eaten
• Prioritize sustainable, local, organic, and whole foods that are in season

Foods That Naturally Reduce Cortisol Levels

Chocolate

• Chocolate contains a stimulant called PEA which causes the brain to release dopamine and norepinephrine which triggers relaxation
• Dark chocolate also contains flavanols and polyphenols which are shown to reduce cortisol levels
• Seek raw dark chocolate with minimally processed sugar as sugar has been found to affect your body's cortisol metabolism

• Green tea and black tea have been shown to inhibit the production of cortisol
• Chamomile tea has also been shown to reduce cortisol levels and has been used for centuries to promote relaxation and sleep
• When possible, seek decaffeinated or low-caffeine options as caffeine can elevate the production of cortisol. Loose-leaf tea is best to avoid unnecessary exposure to microplastics often found in tea bags.

• Curcumin is the active ingredient that gives turmeric root its potency
• Studies have shown that including a curcumin supplement in your diet may be able to inhibit large increases in cortisol production

Suggested Reading: A Gut Health Grocery List— How To Shop For A Healthier Gut

3) Prioritize Sleep To Lower Cortisol

Sustained high cortisol levels can disrupt proper sleep patterns as your adrenal glands significantly regulate the sleep-wake cycle (circadian rhythm). Cortisol levels should be at their highest when you wake in the morning and gradually decrease over the day. However, when you experience elevated stress levels, it throws off the appropriate amount of cortisol your body should be producing.

If you find yourself wide awake around 3 am, this is likely the result of a cortisol imbalance. Incorporating these tips into your bedtime routine can help improve your sleep quality and duration.

• Limit caffeine after 2 pm
• Reduce meal size in the evening and avoid spicy meals
• Avoid sugary desserts and drinking alcohol too close to bedtime
• Turn off your phone and electronic devices (anything that emits blue light) an hour before bed
• Sleep in a quiet room
• Stop exercising 4 hours before bedtime

Suggested Reading: 5 Ways To Improve Your Nighttime Routine- How To Fall Asleep Fast Naturally

4) Work With Purpose

Technology can make us feel like we are constantly tied to work demands, connected and reachable at any moment, and compelled to multitask constantly. Constant multitasking not only spikes cortisol levels but is also harmful to our brains. Employing concepts of slow living at work can slow the frenetic pace and make your daily workload feel more manageable and less stressful.

• When possible, slow your thinking down. Designate portions of your day to shut down your email and turn off text and instant chat notifications. Give yourself a moment to focus and think holistically about the important projects you are working on.
• If you find your work environment chaotic and filled with last-minute deadlines, speak with your manager about unnecessary work stressors and how you can design a work environment that best suits your work style.
• Learn to say "No." Saying no can feel scary and uncooperative, but learning to say no so you can prioritize work that supports your career goals is important so that you can avoid burnout. This article from the Harvard Business Review provides a lot of helpful information on how and why to say no at work.
• Embrace the slower periods and leverage the use of free time. Set up organizational systems, plan, and return attention to work items or emails that have stacked up so you can prepare for those inevitably busy times.

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