How to Lower Cortisol for Women Naturally and Effectively

Stress is an increasing concern in modern society, particularly for women balancing work, family responsibilities, and personal demands. According to the 2025 Work in America survey by the American Psychological Association (APA), 54% of U.S. workers identified job insecurity as a major contributor to stress.

While cortisol is a natural hormone essential for the body’s stress response, consistently elevated levels have been associated with changes in mood, sleep patterns, and metabolism. In women, these effects may vary depending on individual health status and lifestyle factors.

This article provides an overview of science-informed lifestyle strategies that may help support healthy cortisol balance in women.

Understanding Cortisol and Stress

Cortisol is an important hormone naturally produced by the body, often referred to as the “stress hormone.” It’s released by the adrenal glands in a daily rhythm, peaking in the morning and gradually decreasing by evening. This process is tightly regulated by the HPA axis, a system involving the brain and adrenal glands that helps the body respond flexibly to different situations.

So, what triggers cortisol? When you experience stress—such as lack of sleep, hunger, or intense physical activity—the brain sends signals to prompt the adrenal glands to release cortisol. This hormone helps the body quickly mobilize energy, manage inflammation, and support alertness and decision-making (Lightman et al., 2020).

When cortisol levels in the body remain elevated for long periods, several noticeable changes may occur. Common signs include weight gain, muscle weakness, fatigue, stress and changes in hair growth or menstrual patterns [3].

How to Lower Cortisol for Women

Exercise and Physical Activity

Regular exercise can help lower cortisol levels. Additionally, it improves the balance with another hormone called DHEA(S), which helps counteract the negative effects of cortisol. (De Nys et al., 2023).

A 2023 study found that girls who exercised regularly—doing both cardio and strength training for about an hour, three times a week—saw a noticeable drop in their stress hormone levels. They also felt less anxious, angry, and down after 12 weeks of this routine [4].

Echoing this, a Reddit user shared: “Walking, yoga, and slow jogging can help lower cortisol by boosting dopamine and serotonin.”*

This highlights the importance of building an exercise habit, but how can we make it stick? A simple tip is to choose physical activities that you truly enjoy and that suit your condition, such as yoga, dance fitness, or Pilates. When you feel comfortable and motivated, it becomes easier to stick with the routine. Over time, this makes stress hormone regulation more effective and sustainable. After all, it's hard to stick with something you don't enjoy, right?

Sleep Well, Stress Less

Sleep plays a vital role in the health of both men and women. Although the referenced studies do not specify an exact number of sleep hours, general recommendations suggest that adults should get 7 to 9 hours of sleep each night to maintain optimal health and alertness.

A 2024 study involving young adults found that higher pre-sleep cortisol levels predicted shorter sleep duration and poorer sleep efficiency.

Conversely, individuals with shorter or poorer quality sleep had flatter diurnal cortisol slopes, indicating disrupted cortisol regulation. This suggests that good sleep helps maintain the normal daily rhythm of cortisol, which is protective against stress-related disorders (Yap et al., 2024).

To improve sleep quality, a few simple strategies can make a difference. Reducing exposure to blue light from phones, computers, or TVs before bedtime may help, as one study found that limiting blue light in dark environments can boost melatonin production, the hormone that naturally regulates sleep [7].

Creating a dark and quiet sleeping space can also make it easier for the body to relax and fall asleep (Bui & Kaplan, 2025). In addition, gentle breathing exercises that focus on body awareness may support deeper and more restful sleep.

Some people also turn to Calm, a meditation app commonly used as part of a bedtime routine.

According to a large survey, most users, especially those with sleep difficulties, reported using Calm at night as part of their bedtime routine to help fall asleep more easily. While its scientific effectiveness has not been officially confirmed, it may still be a helpful option to consider (Huberty et al., 2020).

Add Nutrition

Nutritional deficiency in the human body is like a machine running low on fuel—it affects not only cortisol levels in women but also overall health.

Omega-3 fatty acids, found in fatty fish, flaxseeds, and fish oil, have been associated with reduced cortisol levels in women, as shown in a 2024 study of female nurses. These nutrients not only support emotional balance but also play a key role in the body’s stress response (Zahra Veysi et al., 2024).

Similarly, Dr. Kate Lyzenga-Dean shared on her YouTube channel that incorporating high-quality fish oil into the diet and replenishing stress-specific vitamins can be effective strategies for lowering cortisol levels.

Polyphenols in dark chocolate may also help soothe stress and reduce cortisol levels [12].

As for green tea, although the search results do not directly mention studies on green tea and cortisol, it is well-documented in scientific literature that green tea contains catechins and L-theanine—two compounds known for their ability to reduce stress and lower cortisol. L-theanine, in particular, is known to promote relaxation and calm the mind.

In addition, you can add beneficial foods such as fermented plant-based foods (sauerkraut, kimchi, yogurt, and fermented soy products). These foods contain lactic acid bacteria, which produce a natural compound called exopolysaccharides.

This compound may help improve food quality while supporting gut health and immune regulation. When the digestive and immune systems are in good condition, the body is also better able to handle stress and regulate cortisol more effectively [11].

Finally, one small but essential factor is staying well hydrated. A study found that rapid weight loss leading to dehydration, especially in individuals who exercise at high intensity like athletes, can increase the body’s stress hormone (cortisol) and decrease important hormones like testosterone [13].

This can lead to fatigue, irritability, and reduced mental focus and performance. Therefore, keeping your body properly hydrated is a key step in minimizing the negative effects of stress.

Limit Stimulants

If the previous section focused on what you should add, this part highlights the things you should reduce.

• Caffeine: Found in coffee and energy drinks, caffeine can stimulate the body to produce more cortisol. Studies show that consuming caffeine at 9:00 AM and 1:00 PM leads to a noticeable spike in cortisol levels afterward [14].
• Alcohol: Excessive alcohol intake not only triggers higher cortisol secretion, but also negatively impacts brain regions responsible for regulating emotions and coping with stress (Fan et al., 2023).
• Processed Foods: Sugar-sweetened beverages like soda and milk tea can elevate stress hormone levels and contribute to abdominal fat accumulation, a common sign of prolonged stress [16].

Mind-Body Techniques

After covering the sections on eating habits and sleep, let’s move on to mind-body connection.

• Breathing exercises: A research review found that deep breathing exercises can help the body relax and reduce stress. As the body becomes less tense, cortisol levels—the stress hormone—also decrease (Pebrianti et al., 2023). You can start by meditating for 5 to 10 minutes a day and gradually increase the duration.
• Journaling for stress and gratitude: A recent 2023 study by Begüm Toprak and Tuğba Sarı found that daily gratitude journaling can significantly reduce stress and improve mental well-being compared to those who did not engage in the practice. Notably, these benefits were maintained over time, suggesting that the effects are lasting rather than short-term [18].

Although this was only a small-scale pilot study involving parents of young children, the findings suggest potential applications for women, especially those seeking natural ways to manage stress.

A simple tip for you: try combining gratitude journaling with writing about your “best possible self”—both practices are commonly used to support mental and emotional well-being.

In fact, several Reddit users shared that, in addition to journaling, they also engage in creative activities like drawing or crafting to help manage their stress and emotions.*

• Forest bathing: Regular exposure to nature can help reduce stress both emotionally (psychologically) and biologically (by lowering cortisol levels). All it takes is a weekly walk in a natural environment to experience noticeable benefits—especially for those in high-stress professions (Nataly Vélez et al., 2025).

Social and Emotional Support

• Supportive social interactions: According to a study by Malina et al. (2019), being connected, sharing, and receiving support from others can significantly reduce levels of the stress hormone cortisol [20]. This highlights that social connection is a key factor in regulating stress and maintaining hormonal balance.
• Laughter, music, and creative hobbies: You can try watching comedy videos or joining laughter therapy sessions. Research shows that average cortisol levels dropped by around 32% in groups participating in laughter-based activities, and even a single session led to a 37% reduction, indicating an almost immediate effect.

While there is no direct evidence yet for music or individual creative hobbies reducing cortisol, socially engaging creative activities such as group music making or participating in community art projects are believed to promote relaxation, elevate mood, and foster a sense of connection.

Even small, everyday gestures can make a difference. As one Reddit user shared: “A hug, a handshake, or even just a simple conversation can have a powerful stress-reducing effect.”*

Supplements and Adaptogens

If your diet alone isn’t meeting your needs or you're seeking additional support for lowering cortisol, here are some options worth considering:

• Holy Basil: This herb not only helps reduce subjective feelings of stress (such as feeling more at ease), but also lowers objective biological markers of stress, including cortisol levels in hair and saliva [21].
• Magnesium, Vitamin D, and Omega-3 form a powerful trio that effectively supports stress reduction and cortisol regulation. They work by reducing oxidative stress, and stabilizing cortisol levels, which in turn helps calm the body's stress response [22].
• Herbal teas: Certain teas containing Ashwagandha (Withania somnifera) have been shown to lower cortisol levels and enhance the body’s ability to adapt to stress. Bacopa Monnieri, traditionally used to improve memory, also helps increase mental focus and may indirectly support cortisol reduction. Additionally, herbs like Vacha (Acorus Calamus), Brahmi, and Mucuna Pruriens—commonly found in calming tea blends—are known for their hormone-balancing and neuroprotective effects [23].

Before choosing any supplement, it’s important to select products from reputable brands that provide clear ingredient information, are third-party tested, and certified by trusted organizations.

However, supplements and adaptogens should be carefully considered. Always follow the recommended dosage and duration, and consult a healthcare professional, as they may not be suitable for everyone.

In particular, extra caution or avoidance is advised for the following groups:

• Pregnant or breastfeeding women
• Individuals with thyroid disorders
• Individuals with hormonal imbalances
• Those being treated for underlying health conditions

Sustainable Habit Building

Finally, I understand that you might be feeling overwhelmed and eager to try everything at once to feel better. But remember, your body needs time to adjust, and no one can change their lifestyle overnight.

So, start slowly and gently—choose one or two methods that feel right for you, then gradually build from there. Most importantly, be kind to yourself throughout this journey. You deserve patience, care, and compassion—even, and especially, from yourself.

Conclusion

Cortisol plays an essential role in the body, but when imbalanced, it can hinder overall health and well-being. A holistic, flexible, and sustainable approach is often the most effective path. Managing stress and supporting the body is not a race, but a gradual process built step by step.

Wishing continued strength and perseverance in the pursuit of what truly matters. Stay tuned for upcoming articles—offering ongoing support throughout this journey.