7 Instant Ways to Lower Cortisol and De-Stress, According to Experts

It's tempting to grab a breakfast pastry on the fly, but carbs digest quickly. Simple carbohydrates like refined white, doughy, and sugar-packed snacks raise blood sugar.

Avoid sweets in the morning.

Incorporate 20 grams of protein into each meal

Your meals should contain 20 grams of protein. Combine protein with tiny amounts of fiber-rich carbs for a strong energy boost.

Hang your legs on a wall for 10 minutes before dinner.

Putting your legs on a wall before dinner may seem creative. As with other yoga poses, it reduces stress and cortisol. It's a quick and easy way to unwind. The Nutrition Twins recommend covering your eyes during this "cortisol reset" to reduce tension before supper.

Hum while you're in the shower

Your parasympathetic nervous system relaxes you and calms your "fight or flight mode." According to The Nutrition Twins, "Several heart rate variability parameters show that humming reduces stress.

Add more magnesium-packed foods to your diet

Eat more magnesium-rich foods to improve sleep, reduce anxiety, and lower cortisol. "Magnesium reduces our stress response," explain Nutrition Twins. "Most people are magnesium deficient, but our bodies use it when stressed.

Use an eye mask when you sleep

Wear an eye mask before entering Dreamland. Light in the bedroom can disrupt restful sleep and raise cortisol levels.


Ashwagandha, the "cortisol-lowering adaptogen," is one of the easiest ways to lower cortisol levels. "It works with the parasympathetic nervous system to relax and soothe the body.

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