How to Lower Cortisol Levels: Advice from Leading Professors

21 May 2025 13:45

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📌 Cortisol, often called the "stress hormone," plays a vital role in regulating metabolism, immune function, and the body"s response to stress. But when cortisol levels stay high for too long, they can lead to anxiety, weight gain, insomnia, and weakened immunity.

Here"s how to lower cortisol levels naturally - according to world-renowned medical experts.

🔬 What Doctors Say

Dr. Priya Jaisinghani, an endocrinologist at NYU Langone Health, emphasizes that short-term cortisol spikes are normal and even beneficial. But chronic elevation can be harmful:

"Persistent high cortisol levels can lead to burnout and physical exhaustion. Lifestyle changes like regular exercise, quality sleep, and mindfulness are essential for long-term balance."

Dr. Daniel Masud from Schoen Clinic Chelsea in the UK notes that for men, high cortisol can also impact testosterone and emotional health:

"Physical activity, emotional support, and structured routines are key tools for lowering cortisol and improving mental resilience."

Professor Dominique de Quervain of the University of Basel has conducted extensive research on cortisol"s impact on memory, stress, and trauma. His studies suggest that regulating cortisol can help manage anxiety disorders and even post-traumatic stress.

👩 How Women Over 40 Can Lower Cortisol

As women age, hormonal changes can affect cortisol levels. To help restore balance:

🥗 Eat a magnesium- and vitamin C-rich diet (leafy greens, citrus fruits, dark chocolate)
🧘 Practice yoga, breathing exercises, or meditation
💤 Prioritize sleep (7–9 hours per night)
🚫 Reduce caffeine and alcohol
🚶 Try gentle daily movement (walking, swimming, dancing)

💡 General Tips for Everyone

✅ Exercise regularly - cardio and strength training both help
✅ Sleep well - ideally go to bed before 11 PM
✅ Eat clean - less sugar, more greens, lean proteins, omega-3s
✅ Manage stress - mindfulness, journaling, digital detoxes
✅ Stay connected - strong relationships lower cortisol naturally