Cortisol is often called the body’s “stress hormone.” It’s produced by your adrenal glands, two small glands that sit on top of your kidneys. When you encounter a stressful situation, whether it’s a looming deadline, a tough workout, or even just your morning coffee, your brain signals the adrenals to release cortisol.
This is part of the “fight-or-flight” response, an ancient survival system designed to give you energy, sharpen your focus, and mobilize fuel (sugar and fat) for quick action. In short bursts, cortisol is vital. It helps regulate blood sugar, reduces inflammation, and even supports memory.
When Cortisol Becomes a Problem
The trouble starts when cortisol stays high for too long. Unlike our ancestors, who dealt with short spikes of stress (like outrunning a predator), modern life often keeps the stress switch “on.”
Chronic cortisol elevation can contribute to:
- Sleep disturbances
- Fatigue and “wired but tired” feelings
- Abdominal weight gain
- Anxiety and mood swings
- High blood pressure and blood sugar problems
- Suppressed immune function
In other words: cortisol is essential, but too much for too long becomes harmful.
Natural Ways to Lower Cortisol
Science now confirms that certain lifestyle practices and herbal remedies can help balance cortisol. Here are some proven approaches:
1. Adaptogenic Herbs
Adaptogens are plant compounds that help the body adapt to stress.
- Ashwagandha: Multiple clinical trials show it lowers cortisol levels, improves sleep, and reduces anxiety. It works by calming the hypothalamic-pituitary-adrenal (HPA) axis, the brain-adrenal circuit that governs stress response.
- Holy Basil (Tulsi): Shown in trials to reduce perceived stress, lower cortisol, and improve mood.
- Rhodiola Rosea: Helps fight fatigue and balance energy while reducing cortisol spikes.
2. Mind-Body Practices
- Meditation and Breathwork: Just 10–15 minutes a day of mindfulness or slow breathing has been shown to reduce cortisol.
- Yoga and Tai Chi: These practices combine movement, breathing, and relaxation, all of which modulate the stress response.
3. Exercise, But the Right Kind
Moderate, regular physical activity lowers baseline cortisol. Intense, prolonged training can actually raise cortisol, so balance is key. Think brisk walks, cycling, swimming, or strength training with proper recovery.
4. Sleep Hygiene
Poor sleep is one of the strongest drivers of cortisol imbalance. Prioritize:
- Consistent sleep/wake times
- A cool, dark bedroom
- Limiting screens and stimulants before bed
5. Nutrition and Blood Sugar Control
Large swings in blood sugar trigger cortisol release. Keep meals balanced with protein, fiber, and healthy fats. Limiting excessive caffeine and refined sugar also helps keep the stress response in check.
6. Connection and Nature
Spending time outdoors, with loved ones, or even with pets can lower cortisol. Laughter and social bonding have measurable calming effects on the stress system.
Bringing it into Balance
Cortisol is not your enemy. It’s a powerful hormone that keeps you alert, energized, and resilient. But in our modern, always-on world, levels can become chronically elevated, undermining health and wellbeing.
Through a combination of herbal adaptogens like ashwagandha and holy basil, mind-body practices, balanced movement, quality sleep, and nourishing food, you can retrain your stress response and bring cortisol back into balance naturally.
Ready to reset? Check out Mend Perform, packed with clinically studied ashwagandha to help bring your cortisol back into balance. →
This article was written by Eziah Syed, Co-Founder, Chief of Growth & Innovation at Mend.
