March 2026

Cortisol is a hormone your body produces to help you wake up, regulate metabolism, maintain blood pressure and blood sugar, sharpen focus, and respond to stress. It rises naturally in the morning and falls at night.

But when you’re under stress, cortisol can become chronically elevated or dysregulated. This can lead to unwanted weight gain, high blood sugar and blood pressure, a weakened immune system, mental health concerns, and fatigue.

Here are three ways to lower your cortisol naturally:

Get enough exercise. To lower cortisol, Stanford Lifestyle Medicine recommends consistent moderate cardio exercise, like brisk walking, slow jogging, biking, or swimming. Aim for about 30 minutes most days. You can also try mind-body exercises (like yoga, Pilates, or tai chi) or modest strength training. Avoid intense workouts, as they can actually spike your cortisol levels.

Feed your microbiome. The Neurobiology of Stress found that nourishing your microbiome (the beneficial bacteria in your gut) can help reduce cortisol levels and the perception of stress. To support your microbiome, eat foods that contain probiotics (like yogurt, kimchi, and sauerkraut), get enough fiber (which acts as a prebiotic that feeds beneficial bacteria), and consider taking a probiotic supplement.

Find positive ways to manage stress. Elevated cortisol can cause stress, but stress can also dysregulate cortisol levels. Healthy ways to manage stress include exercise, getting outside in nature, gardening, watching movies, reading, and spending time with friends and family.