How To Lower Cortisol, According To A Hormone Doctor And Nutritionist


We all know that high levels of cortisol (AKA, the stress hormone) is bad for our mental and physical health and wellbeing. I made it one of my New Year’s resolutions to lower my stress levels, but, in all honesty, it is easier said than done. Stress is an unavoidable part of life. However, in today’s world, it’s not uncommon to feel constantly on edge. From juggling work pressures to keeping the plates spinning in personal lives and batting off the constant stream of notifications from our phones while we’re at it, modern life can feel overwhelming at times. Whether it be financial concerns, the political and social landscapes we live in, or major personal life changes, stress can stem from various sources.

So, it’s not surprising that Google searches for ‘how to reduce cortisol’ are currently up 174% over the past 12 months. The World Health Organisation (WHO) officially recognised burnout as a medical diagnosis back in 2019, and lately, my For You Page has been inundated with videos all around the topic, from “cortisol face” to “high cortisol symptoms” and the best supplements to reduce cortisol. It seems cortisol is a particularly hot topic right now, and many of us want to know how to lower our cortisol to boost our health, manage our stress and feel our best.

However, with so much misinformation on social platforms, I decided to enlist the help of hormone doctor Dr Sohère Roked, and nutritionist Maz Packham to share their expert-approved tips to effectively lower our cortisol levels and clear up some myths around the stress hormone. But first, what exactly is cortisol, and why do we need it?

What is cortisol?

Table with book and tea on a boat

(Image credit: Creator Images: Polina Elena)

Cortisol often gets a bad rap, but our bodies do need this hormone in order to carry out different functions (such as regulating our blood pressure and helping us wake up in the morning. “Cortisol is a stress hormone which is made by our adrenal glands,” explains Dr Roked. “It is important because it can help us cope with stresses in life, but our body doesn’t know the difference between perceived stress, like watching scary film, or getting stressed at work, or being chased by a bear. So often, our bodies are in overdrive because we have a lot more stress these days than before,” she says.

While “If we’re producing a lot of cortisol for day to day things, then this can lead to inflammation in our bodies. And eventually, if we’re under stress for a long period of time, it could lead to us producing less cortisol, which can be when you’re in a burnout situation,” she says.

Symptoms of high cortisol