From the Guidelines
To effectively reduce stress and lower cortisol levels, introducing mindfulness or meditation into the daily routine is the most recommended approach, as suggested by the 2020 international society of hypertension global hypertension practice guidelines 1.
Key Recommendations
- Regular physical activity, such as moderate aerobic exercise for 30 minutes on 5–7 days per week, can also be beneficial for stress reduction and overall well-being 1.
- A healthy diet rich in whole grains, fruits, vegetables, polyunsaturated fats, and dairy products, as well as reducing salt intake and limiting consumption of high-salt foods, can contribute to lowering blood pressure and potentially reducing stress 1.
- Mindfulness-based stress reduction (MBSR) has been shown to improve mental health in cancer patients, including reductions in stress, anxiety, and depressive mood, and enhancements in coping and well-being symptoms 1.
Lifestyle Modifications
- Reducing exposure to air pollution and cold temperature can also have a positive effect on blood pressure and overall health 1.
- Smoking cessation and moderation of alcohol consumption are crucial for reducing cardiovascular risk and potentially lowering cortisol levels 1.
- Weight reduction, particularly managing abdominal obesity, is indicated to avoid obesity and related health issues 1.
Mindfulness and Meditation
- Mindfulness-based clinical interventions, such as MBSR, combine meditation exercises with psychoeducational elements, cognitive-behavioural interventions, and movement exercises to improve well-being and health 1.
- The core practices of MBSR include sitting meditation with breath awareness, body scan, yoga exercises, walking meditation, and insight meditation, which can help reduce stress and improve mental health 1.
From the Research
Effective Methods for Reducing Stress and Lowering Cortisol Levels
- Stress management interventions, such as mindfulness, meditation, and relaxation, have been shown to be effective in reducing cortisol levels 2, 3
- Mindfulness and meditation interventions have been found to have a medium positive effect size (g = 0.345) in changing cortisol levels, while relaxation interventions have a similar effect size (g = 0.347) 2
- Ashwagandha root extract has been shown to significantly reduce cortisol levels and improve stress tolerance in adults with chronic stress 4, 5
- Cognitive-behavioral therapy, herbs and supplements, transcranial magnetic stimulation, lifestyle changes, and surgery have also been investigated as potential non-pharmacological techniques for reducing cortisol levels 6
Key Findings
- A systematic review and meta-analysis found that stress management interventions outperformed control conditions in reducing cortisol levels, with a medium positive effect size (g = 0.282) 2
- A meta-analysis found that meditation interventions had a significant, medium effect in reducing cortisol levels in at-risk samples, such as patients with somatic illness 3
- A randomized, double-blind, placebo-controlled study found that Ashwagandha root extract significantly reduced cortisol levels and improved stress tolerance in adults with chronic stress 4
- A review article suggested that cortisol modulation could be a promising treatment option for mental disorders, including anxiety, depression, and post-traumatic stress disorder 6
Intervention Characteristics
- The length of the intervention, study quality, risk of bias, age, and gender did not influence the effectiveness of interventions in reducing cortisol levels 2
- Active control groups were found to have stronger effects than passive control groups in reducing cortisol levels 2
- Ashwagandha supplementation was found to improve cognitive abilities, reduce cortisol levels, and improve self-reported mood, stress, and anxiety in adults with perceived stress 5