How do you lower cortisol levels
Pro Research Analysisby 
Searched over 200M research papers
Effective Strategies to Lower Cortisol Levels
Cortisol, often referred to as the "stress hormone," plays a crucial role in the body's response to stress. Elevated cortisol levels can lead to various health issues, including anxiety, depression, and impaired cognitive function. Here, we explore several evidence-based strategies to lower cortisol levels, supported by recent research.
Cortitrol Supplementation
Cortitrol and Exercise-Induced Stress
Cortitrol, a dietary supplement, has been shown to significantly reduce cortisol levels in response to both physical and psychological stress. In a study involving high-intensity resistance exercise, participants who took Cortitrol exhibited lower cortisol concentrations before, during, and after exercise compared to those who took a placebo. This reduction was also observed during rest periods, indicating that Cortitrol effectively modulates cortisol levels under various conditions .
Meditation and Mind-Body Practices
Integrative Body-Mind Training (IBMT)
Integrative Body-Mind Training (IBMT) has been found to decrease basal cortisol levels significantly. In a study with Chinese undergraduates, those who underwent 4 weeks of IBMT showed a notable reduction in salivary cortisol levels compared to a control group that received relaxation training. The effects were dose-dependent, with greater reductions observed after longer training periods .
PsychoNeuroEndocrinoImmunology-based Meditation (PNEIMED)
PNEIMED, another form of meditation, has also demonstrated effectiveness in reducing cortisol levels. In a randomized controlled trial with university students, those who participated in PNEIMED training showed significant reductions in both basal and stress-induced salivary cortisol levels compared to a control group .
Exercise Training
Impact on PTSD and Cortisol Levels
Exercise training (ET) has been shown to lower cortisol levels and improve symptoms of post-traumatic stress disorder (PTSD). In a study involving juvenile refugees with PTSD, an 8-week ET program led to significant reductions in cortisol awakening response (CAR) and improvements in PTSD symptoms. These benefits were sustained even three months after the intervention .
Low-Dose Cortisol Therapy
Treatment for PTSD Symptoms
Low-dose cortisol therapy has been explored as a treatment for PTSD. In a pilot study, patients with chronic PTSD who received low-dose cortisol (10 mg/day) for one month experienced significant reductions in symptoms related to traumatic memories. This suggests that controlled cortisol administration can help modulate the stress response in PTSD patients .
Conclusion
Lowering cortisol levels can be achieved through various interventions, including dietary supplements like Cortitrol, mind-body practices such as IBMT and PNEIMED, regular exercise training, and low-dose cortisol therapy. These strategies not only help manage stress but also improve overall mental and physical health. Implementing these evidence-based approaches can lead to significant reductions in cortisol levels and associated stress-related symptoms.
Sources and full results
Most relevant research papers on this topic