8 Natural Ways to Lower Stress and Keep Cortisol in Check

There’s no sugarcoating it - stress is simply unavoidable! But when stress sticks around too long, your body’s cortisol levels stay elevated, and that’s when things start going downhill - poor sleep, weight gain, mood swings, and even trouble recovering from workouts.

The good news? You can lower stress and cortisol naturally with some simple lifestyle tweaks. Read on for some insight from Bill on how you can start ditching stress and start feeling better today!

1. Ditch the Toxins

Why It Matters: Our bodies are bombarded with chemicals - pesticides, heavy metals, and other toxins that mess with our nervous system and drive up cortisol.

What You Can Do: 

✔️ Go organic whenever possible to cut down on pesticide exposure.
✔️ Use a water filter to avoid hidden contaminants.
✔️ Switch to natural personal care products - because what goes on your skin matters too!

Pro Tip: Stay hydrated and load up on fibre-rich foods to help your body detox naturally.

2. Breathe Like You Mean It

Why It Matters: Deep breathing flips the switch on stress, activating your body’s relaxation response and helping to bring down cortisol fast.

Try This: 

✔️ Inhale through your nose for five seconds, letting your belly expand.
✔️ Hold for three seconds.
✔️ Exhale slowly through your mouth for eight seconds.
✔️ Repeat a few times, especially when stress starts creeping in.

Pro Tip: Start your day with this breathing exercise - it sets a calm tone and trains your body to handle stress better.

3. Power Up with Adaptogens

Why It Matters: Adaptogenic herbs like ashwagandha and rhodiola help your body adapt to stress by balancing cortisol levels.

What You Can Do: 

✔️ Talk to a health professional before adding adaptogens to your routine.
✔️ Stick to recommended dosages and see how your body responds.

Pro Tip: Invest in high-quality herbal supplements for the best results. Many people report better focus, more energy, and less stress when using adaptogens consistently. Looking for nutrition advice? Ask Bill!

4. Unplug & Reduce EMFs

Why It Matters: We’re surrounded by electromagnetic fields (EMFs) from phones, Wi-Fi, and other electronics. Too much exposure can subtly stress out your nervous system and keep cortisol levels high.

Simple Fixes: 

✔️ Turn off Wi-Fi & electronics at night.
✔️ Keep devices away from your body when not in use.
✔️ Try EMF-blocking products (like specialized phone cases) if you're sensitive.

Pro Tip: Schedule screen-free time every day - get outside, move your body, and give your nervous system a break.

5. Move Your Body

Why It Matters: Exercise is a stress reliever, but too much high-intensity exercise can raise cortisol levels instead of lowering them.

Best Approach: 

✔️ Aim for a minimum of 30 minutes of movement daily - walking, yoga, swimming, or fitness and strength training programs with Bill!
✔️ Mix in mindful workouts like yoga or tai chi for relaxation benefits too.

Pro Tip: Listen to your body! If you're feeling exhausted, swap intense workouts for low-impact movement like stretching or light cardio.

6. Fuel Your Body Right

Why It Matters: Food has a direct impact on cortisol, and a nutrient-rich diet keeps your stress hormones in check.

Eat More Of: 

✔️ Vitamin C-rich foods (bell peppers, citrus fruits) to support adrenal health.
✔️ Magnesium-rich foods (leafy greens, nuts) to calm the nervous system.
✔️ Omega-3s (salmon, flaxseeds) to reduce inflammation and stress.

What to Avoid: 

❌ Too much caffeine - it spikes cortisol.
❌ Sugary, processed foods - they mess with blood sugar and stress levels.

Pro Tip: Eating a balanced diet of whole foods helps keep your energy stable and stress levels low.

7. Prioritize Sleep (No Excuses!)

Why It Matters: Bad sleep = high cortisol. It’s that simple. Poor sleep disrupts everything from metabolism to brain function.

What You Can Do: 

✔️ Stick to a consistent bedtime - your body craves routine.
✔️ Create a calm environment - dim the lights, block out noise.
✔️ Avoid screens at least an hour before bed - blue light messes with melatonin.

Pro Tip: Develop a relaxing bedtime routine - a warm bath, reading, or deep breathing - to let your body know it’s time to wind down.

8. Manage Temperature-Based Stressors

Why It Matters: Your body thrives on adapting to different stressors, and exposing yourself to both heat and cold can help regulate cortisol, improve circulation, and boost resilience to stress.

Heat Therapy: Sauna Benefits

✔️ How It Helps: Sauna use activates the body’s relaxation response and lowers long-term cortisol levels.
✔️ How to Do It: Aim for 15-20 minutes in a sauna, 2-3 times per week.
✔️ Bonus: It also helps improve sleep and recovery after exercise.

Cold Exposure: Ice Baths & Cold Showers

✔️ How It Helps: Cold exposure triggers endorphin release and improves stress resilience.
✔️ How to Do It: Start with 30-second cold showers and build up over time.
✔️ Other Ways: Even a brisk walk in chilly weather or drinking ice water can offer mild benefits.

💡 Pro Tip: Want to supercharge your results? Try contrast therapy - alternate between hot and cold exposure to train your body to handle stress better.

Take Back Control of Your Stress

Managing stress isn’t about eliminating it completely - it’s about building resilience so your body can handle it better. By making small, simple changes, you can lower cortisol naturally and start feeling calmer, stronger, and healthier every day. 

💡 Need personalized strategies? Reach out to Bill today!