Table of ContentsView AllTable of ContentsMeasuring CortisolDietExerciseSmokingSleepRelaxationRelationshipsSupplementsMedicationRisks
Table of ContentsView All
View All
Table of Contents
Measuring Cortisol
Diet
Exercise
Smoking
Sleep
Relaxation
Relationships
Supplements
Medication
Risks
You can lower cortisol levels that increase your risk of health problems and affect your quality of life. Making positive lifestyle changes to improve sleep,managing stress, and choosing healthy foods can help you to lower cortisol levels. Medication may help, although more research on the benefits is needed.
Your body produces cortisol to respond tostressbut too much can lead to adverse health changes. High levels ofcortisolcan lead to a weakened immune system, diabetes, and high blood pressure, among other issues.
Carlos Barquero / Getty Images
Cortisol levels are measured with several different tests, including hair, blood, urine, or saliva samples. There are wide variations in how much cortisol is measured due to factors that include:
Cortisol levels naturally rise in the morning and are typically highest when you wake up.Levels are generally lowest about midnight.
1. Foods That Lower Cortisol
Nutritioncan make a difference in lowering cortisol levels. That means limiting or avoiding processed foods and eating a nutrient-dense diet with plenty of vegetables and healthy fats.
Studies suggest there may be benefits to specific foods, including:
Foods to AvoidCaffeine, alcohol, and artificial sweeteners can increase anxiety, which correlates to higher cortisol levels.
Foods to Avoid
Caffeine, alcohol, and artificial sweeteners can increase anxiety, which correlates to higher cortisol levels.
2. Exercise and Physical Activity
A workout can be a fast way to reduce cortisol levels. Low- or high-intensityexercisewill temporarily increase cortisol levels during physical activity. Cortisol levels begin to decrease immediately and in the hours following physical activity, which leads to an overall cortisol decrease.
Aerobic exercise like walking or dancing can help you to reduce cortisol levels.Stretchingexercises also are a calming activity that is a great way to reduce stress and lower cortisol levels.
A 2024 study based on a randomized control trial found yoga led to lower cortisol levels with study participants reporting lowered stress.Other research suggests yoga may help people diagnosed with cancer, or living with dementia and other conditions, to lower cortisol levels.
High cortisol levels are associated with belly fat, called central adiposity. Managing your cortisol levels can relieve symptoms and improve overall health. Treatment of an underlying health condition linked to high cortisol levels, such asCushing’s syndrome, may be needed.
3. Stop Smoking
Smoking behaviors may be the result of stress in someone’s life, and a means of attempting to cope with stress.Smoking also may actually contribute to the stress response and cortisol levels.
Some studies show that cortisol is produced in response to nicotine use, and the brain’shypothalamus-pituitary-adrenal axissystem is active in both the body’s stress response and nicotine use.
A small 2024 study of passive (secondhand) smoke tested cortisol levels in saliva from 30 non-smokers who were exposed to tobacco smoke. The results suggest that even passive tobacco smoke exposure acts as a stressor in nonsmokers.
4. Good Sleep Habits
Sleep is an important part of maintaining good health. The combination of sleep loss and chronic stress is often seen inmetabolic disorderslike obesity and type 2 diabetes.
While stress can contribute to loss of quality sleep, the relationship may work both ways. A lack of sleep also may increase stress and disrupt deeper sleep cycles needed for memory and mood.
5. Mindfulness and Relaxation Techniques
A number of mindfulness and relaxation techniques can be used to lower cortisol in your body.
6. Relationship Practices
Your relationship with yourself, others, and even your pets can contribute to reduced stress levels.
People and Pets
7. Supplements
In addition to foods, dietary supplements and herbs are sometimes used to help lower cortisol levels. The following supplements have been shown effective in reducing cortisol:
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
8. Medication
Prescription medications to treat anxiety are sometimes used to lower cortisol levels. For example,benzodiazepinesare antianxiety medications that have been shown to reduce cortisol levels when used short-term. Other prescription medications, including antidepressants, may also lower cortisol levels.
A study of selective serotonin reuptake inhibitors, used with or without acupuncture, suggests lowered cortisol benefits but not all of the effects were significant.It is unclear if medications help you maintain low levels of cortisol long-term.
Risks of Chronically High Cortisol Levels
It is entirely normal and healthy to have short-term increases in cortisol levels. Cortisol is an essential hormone that helps regulate daily bodily functions.
However, chronically high cortisol levels can negatively impact your health. For example, it can lead to increased inflammation andchronic painand contribute to symptoms of certain conditions, such asarthritisandfibromyalgia.
Other adverse effects of chronically high cortisol include an increased risk of immune system challenges,diabetes, high blood pressure, and more.
Risks of High Cortisol Long-TermWhile acute cortisol spikes are a normal bodily function, chronic high cortisol can contribute to the following:Hypertension(high blood pressure)Atherosclerosis(hardening arteries)DiabetesImmune suppressionOsteolysis (bone tissue death)Myolysis (muscle tissue death)
Risks of High Cortisol Long-Term
While acute cortisol spikes are a normal bodily function, chronic high cortisol can contribute to the following:Hypertension(high blood pressure)Atherosclerosis(hardening arteries)DiabetesImmune suppressionOsteolysis (bone tissue death)Myolysis (muscle tissue death)
While acute cortisol spikes are a normal bodily function, chronic high cortisol can contribute to the following:
Summary
Cortisol is considered the stress hormone. It is produced naturally in the body to respond to stress. It is beneficial in short-term situations such as exercise but can negatively impact health when levels are too high in the long term.
You can implement healthy eating, exercise, supplementation, certain behaviors, medications, or a combination of these to lower cortisol levels.
32 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Çay M.The effect of cortisol level increasing due to stress in healthy young individuals on dynamic and static balance scores.North Clin Istanbul. 2017. doi:10.14744/nci.2017.42103Kirschbaum C.What is hair cortisol analysis and how can it aid endocrinologists?Expert Rev Endocrinol Metab. 2024 Jun 20:1-2. doi:10.1080/17446651.2024.2365786University of Rochester Medical School.Cortisol (blood).Harvard School of Public Health.Stress and health.Naidoo U.Eat to beat stress.Am J Lifestyle Med. 2020;15(1):39-42. doi:10.1177/1559827620973936Kumar A, Pramanik J, Goyal N, et al.Gut microbiota in anxiety and depression: unveiling the relationships and management options.Pharmaceuticals. 2023;16(4):565. doi:10.3390/ph16040565Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011Illinois Department of Central Management Services.Best foods to reduce stress.Academy of Nutrition and Diuretics.What are B vitamins?Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: the vicious circle concept revisited.Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672Dziurkowska E, Wesolowski M.Cortisol as a biomarker of mental disorder severity.J Clin Med. 2021;10(21):5204. doi:10.3390/jcm10215204Budde H, Machado S, Ribeiro P, Wegner M.The cortisol response to exercise in young adults.Front Behav Neurosci. 2015;9:13. doi:10.3389/fnbeh.2015.00013Haag FB, Resende E Silva DT, Antunes CS, Waclawovsky G, Lucchese-Lobato F.Effects of circuit training and Yoga on biochemical and psychological responses to stress and cardiovascular markers: A randomized clinical trial with nursing and medical students in Southern Brazil.Psychoneuroendocrinology. 2024 Sep;167:107110. doi:10.1016/j.psyneuen.2024.107110Balasubramanian S, Mueller M, Madisetti M, Hendrix K, Kelechi TJ.Self-Administered Gentle Yoga and Yoga Breathing Intervention Improves Burden and Stress Biomarkers in Caregivers of Persons Living with Dementia.Int J Yoga Therap. 2023 Oct 1;33(2023):Article 9. doi: 10.17761/2023-D-22-00036Blockhuys S, Wittung-Stafshede P.Yoga as a Complementary Therapy for Cancer Patients: From Clinical Observations to Biochemical Mechanisms.Complement Med Res. 2024 Jul 18:1-13. English. doi:10.1159/000540213Ferriere A, Tabarin A.Cushing’s syndrome: Treatment and new therapeutic approaches.Best Pract Res Clin Endocrinol Metab. 2020 Mar;34(2):101381. doi:10.1016/j.beem.2020Gould GS, Havard A, Lim LL, The Psanz Smoking In Pregnancy Expert Group, Kumar R.Exposure to Tobacco, Environmental Tobacco Smoke and Nicotine in Pregnancy: A Pragmatic Overview of Reviews of Maternal and Child Outcomes, Effectiveness of Interventions and Barriers and Facilitators to Quitting.Int J Environ Res Public Health. 2020 Mar 19;17(6):2034. doi: 10.3390/ijerph17062034Kataoka H, Miyata S, Ehara K.Simultaneous Determination of Tobacco Smoke Exposure and Stress Biomarkers in Saliva Using In-Tube SPME and LC-MS/MS for the Analysis of the Association between Passive Smoking and Stress.Molecules. 2024 Sep 2;29(17):4157. doi:10.3390/molecules29174157Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: from physiological to pathological conditions.Sleep Sci. 2015;8(3):143-152. doi:10.1016/j.slsci.2015.09.002Ma X, Yue ZQ, Gong ZQ, et al.The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.Front Psychol. 2017;8:874. doi:10.3389/fpsyg.2017.00874OOishi Y, Fujino M, Inoue V, Nomura M, Kitagawa N.Differential effects of focused attention and open monitoring meditation on autonomic cardiac modulation and cortisol secretion.Front Physiol. 2021;12:675899. doi:10.3389/fphys.2021.675899Chellew K, Evans P, Fornes-Vives J, Pérez G, Garcia-Banda G.The effect of progressive muscle relaxation on daily cortisol secretion.Stress. 2015;18(5):538-44. doi:10.3109/10253890.2015.1053454Sinatra ST, Sinatra DS, Sinatra Step SW, Chevalier, G.Grounding – the universal anti-inflammatory remedy.Biomedical Journal. 2023;46(1):11-16. doi:10.1016/j.bj.2022.12.002Dreisoerner A, Junker NM, Schlotz W, et al.Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity.Comprehensive Psychoneuroendocrinology. 2021;8:100091. doi:10.1016/j.cpnec.2021.100091Løseth GE, Eikemo M, Trøstheim M, et al.Stress recovery with social support: a dyadic stress and support task.Psychoneuroendocrinology. 2022;146:105949. doi:10.1016/j.psyneuen.2022.105949NIH News in Health.The power of pets.Stachowicz M, Lebiedzińska A.The effect of diet components on the level of cortisol.Eur Food Res Technol. 2016;242(12):2001-2009. doi:10.1007/s00217-016-2772-3Wiciński M, Fajkiel-Madajczyk A, Kurant Z, Kurant D, Gryczka K, Falkowski M,et al.Can Ashwagandha Benefit the Endocrine System?-A Review.Int J Mol Sci. 2023 Nov 20;24(22):16513. doi:10.3390/ijms242216513Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9Dziurkowska E, Wesolowski M.Cortisol as a biomarker of mental disorder severity.J Clin Med. 2021;10(21):5204. doi:10.3390/jcm10215204Sabbagh Gol A, Rezaei Ardani A, Farahmand SK, Dadgarmoghaddam M, Ghorani V, Rezaei S,et al.Additive effects of acupuncture in alleviating anxiety: A double-blind, three-arm, randomized clinical trial.Complement Ther Clin Pract. 2021 Nov;45:101466. doi:10.1016/j.ctcp.2021.101466Hannibal KE, Bishop MD.Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation.Physical Therapy. 2014;94(12):1816-1825. doi:10.2522/ptj.20130597
32 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Çay M.The effect of cortisol level increasing due to stress in healthy young individuals on dynamic and static balance scores.North Clin Istanbul. 2017. doi:10.14744/nci.2017.42103Kirschbaum C.What is hair cortisol analysis and how can it aid endocrinologists?Expert Rev Endocrinol Metab. 2024 Jun 20:1-2. doi:10.1080/17446651.2024.2365786University of Rochester Medical School.Cortisol (blood).Harvard School of Public Health.Stress and health.Naidoo U.Eat to beat stress.Am J Lifestyle Med. 2020;15(1):39-42. doi:10.1177/1559827620973936Kumar A, Pramanik J, Goyal N, et al.Gut microbiota in anxiety and depression: unveiling the relationships and management options.Pharmaceuticals. 2023;16(4):565. doi:10.3390/ph16040565Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011Illinois Department of Central Management Services.Best foods to reduce stress.Academy of Nutrition and Diuretics.What are B vitamins?Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: the vicious circle concept revisited.Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672Dziurkowska E, Wesolowski M.Cortisol as a biomarker of mental disorder severity.J Clin Med. 2021;10(21):5204. doi:10.3390/jcm10215204Budde H, Machado S, Ribeiro P, Wegner M.The cortisol response to exercise in young adults.Front Behav Neurosci. 2015;9:13. doi:10.3389/fnbeh.2015.00013Haag FB, Resende E Silva DT, Antunes CS, Waclawovsky G, Lucchese-Lobato F.Effects of circuit training and Yoga on biochemical and psychological responses to stress and cardiovascular markers: A randomized clinical trial with nursing and medical students in Southern Brazil.Psychoneuroendocrinology. 2024 Sep;167:107110. doi:10.1016/j.psyneuen.2024.107110Balasubramanian S, Mueller M, Madisetti M, Hendrix K, Kelechi TJ.Self-Administered Gentle Yoga and Yoga Breathing Intervention Improves Burden and Stress Biomarkers in Caregivers of Persons Living with Dementia.Int J Yoga Therap. 2023 Oct 1;33(2023):Article 9. doi: 10.17761/2023-D-22-00036Blockhuys S, Wittung-Stafshede P.Yoga as a Complementary Therapy for Cancer Patients: From Clinical Observations to Biochemical Mechanisms.Complement Med Res. 2024 Jul 18:1-13. English. doi:10.1159/000540213Ferriere A, Tabarin A.Cushing’s syndrome: Treatment and new therapeutic approaches.Best Pract Res Clin Endocrinol Metab. 2020 Mar;34(2):101381. doi:10.1016/j.beem.2020Gould GS, Havard A, Lim LL, The Psanz Smoking In Pregnancy Expert Group, Kumar R.Exposure to Tobacco, Environmental Tobacco Smoke and Nicotine in Pregnancy: A Pragmatic Overview of Reviews of Maternal and Child Outcomes, Effectiveness of Interventions and Barriers and Facilitators to Quitting.Int J Environ Res Public Health. 2020 Mar 19;17(6):2034. doi: 10.3390/ijerph17062034Kataoka H, Miyata S, Ehara K.Simultaneous Determination of Tobacco Smoke Exposure and Stress Biomarkers in Saliva Using In-Tube SPME and LC-MS/MS for the Analysis of the Association between Passive Smoking and Stress.Molecules. 2024 Sep 2;29(17):4157. doi:10.3390/molecules29174157Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: from physiological to pathological conditions.Sleep Sci. 2015;8(3):143-152. doi:10.1016/j.slsci.2015.09.002Ma X, Yue ZQ, Gong ZQ, et al.The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.Front Psychol. 2017;8:874. doi:10.3389/fpsyg.2017.00874OOishi Y, Fujino M, Inoue V, Nomura M, Kitagawa N.Differential effects of focused attention and open monitoring meditation on autonomic cardiac modulation and cortisol secretion.Front Physiol. 2021;12:675899. doi:10.3389/fphys.2021.675899Chellew K, Evans P, Fornes-Vives J, Pérez G, Garcia-Banda G.The effect of progressive muscle relaxation on daily cortisol secretion.Stress. 2015;18(5):538-44. doi:10.3109/10253890.2015.1053454Sinatra ST, Sinatra DS, Sinatra Step SW, Chevalier, G.Grounding – the universal anti-inflammatory remedy.Biomedical Journal. 2023;46(1):11-16. doi:10.1016/j.bj.2022.12.002Dreisoerner A, Junker NM, Schlotz W, et al.Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity.Comprehensive Psychoneuroendocrinology. 2021;8:100091. doi:10.1016/j.cpnec.2021.100091Løseth GE, Eikemo M, Trøstheim M, et al.Stress recovery with social support: a dyadic stress and support task.Psychoneuroendocrinology. 2022;146:105949. doi:10.1016/j.psyneuen.2022.105949NIH News in Health.The power of pets.Stachowicz M, Lebiedzińska A.The effect of diet components on the level of cortisol.Eur Food Res Technol. 2016;242(12):2001-2009. doi:10.1007/s00217-016-2772-3Wiciński M, Fajkiel-Madajczyk A, Kurant Z, Kurant D, Gryczka K, Falkowski M,et al.Can Ashwagandha Benefit the Endocrine System?-A Review.Int J Mol Sci. 2023 Nov 20;24(22):16513. doi:10.3390/ijms242216513Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9Dziurkowska E, Wesolowski M.Cortisol as a biomarker of mental disorder severity.J Clin Med. 2021;10(21):5204. doi:10.3390/jcm10215204Sabbagh Gol A, Rezaei Ardani A, Farahmand SK, Dadgarmoghaddam M, Ghorani V, Rezaei S,et al.Additive effects of acupuncture in alleviating anxiety: A double-blind, three-arm, randomized clinical trial.Complement Ther Clin Pract. 2021 Nov;45:101466. doi:10.1016/j.ctcp.2021.101466Hannibal KE, Bishop MD.Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation.Physical Therapy. 2014;94(12):1816-1825. doi:10.2522/ptj.20130597
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Çay M.The effect of cortisol level increasing due to stress in healthy young individuals on dynamic and static balance scores.North Clin Istanbul. 2017. doi:10.14744/nci.2017.42103Kirschbaum C.What is hair cortisol analysis and how can it aid endocrinologists?Expert Rev Endocrinol Metab. 2024 Jun 20:1-2. doi:10.1080/17446651.2024.2365786University of Rochester Medical School.Cortisol (blood).Harvard School of Public Health.Stress and health.Naidoo U.Eat to beat stress.Am J Lifestyle Med. 2020;15(1):39-42. doi:10.1177/1559827620973936Kumar A, Pramanik J, Goyal N, et al.Gut microbiota in anxiety and depression: unveiling the relationships and management options.Pharmaceuticals. 2023;16(4):565. doi:10.3390/ph16040565Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011Illinois Department of Central Management Services.Best foods to reduce stress.Academy of Nutrition and Diuretics.What are B vitamins?Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: the vicious circle concept revisited.Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672Dziurkowska E, Wesolowski M.Cortisol as a biomarker of mental disorder severity.J Clin Med. 2021;10(21):5204. doi:10.3390/jcm10215204Budde H, Machado S, Ribeiro P, Wegner M.The cortisol response to exercise in young adults.Front Behav Neurosci. 2015;9:13. doi:10.3389/fnbeh.2015.00013Haag FB, Resende E Silva DT, Antunes CS, Waclawovsky G, Lucchese-Lobato F.Effects of circuit training and Yoga on biochemical and psychological responses to stress and cardiovascular markers: A randomized clinical trial with nursing and medical students in Southern Brazil.Psychoneuroendocrinology. 2024 Sep;167:107110. doi:10.1016/j.psyneuen.2024.107110Balasubramanian S, Mueller M, Madisetti M, Hendrix K, Kelechi TJ.Self-Administered Gentle Yoga and Yoga Breathing Intervention Improves Burden and Stress Biomarkers in Caregivers of Persons Living with Dementia.Int J Yoga Therap. 2023 Oct 1;33(2023):Article 9. doi: 10.17761/2023-D-22-00036Blockhuys S, Wittung-Stafshede P.Yoga as a Complementary Therapy for Cancer Patients: From Clinical Observations to Biochemical Mechanisms.Complement Med Res. 2024 Jul 18:1-13. English. doi:10.1159/000540213Ferriere A, Tabarin A.Cushing’s syndrome: Treatment and new therapeutic approaches.Best Pract Res Clin Endocrinol Metab. 2020 Mar;34(2):101381. doi:10.1016/j.beem.2020Gould GS, Havard A, Lim LL, The Psanz Smoking In Pregnancy Expert Group, Kumar R.Exposure to Tobacco, Environmental Tobacco Smoke and Nicotine in Pregnancy: A Pragmatic Overview of Reviews of Maternal and Child Outcomes, Effectiveness of Interventions and Barriers and Facilitators to Quitting.Int J Environ Res Public Health. 2020 Mar 19;17(6):2034. doi: 10.3390/ijerph17062034Kataoka H, Miyata S, Ehara K.Simultaneous Determination of Tobacco Smoke Exposure and Stress Biomarkers in Saliva Using In-Tube SPME and LC-MS/MS for the Analysis of the Association between Passive Smoking and Stress.Molecules. 2024 Sep 2;29(17):4157. doi:10.3390/molecules29174157Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: from physiological to pathological conditions.Sleep Sci. 2015;8(3):143-152. doi:10.1016/j.slsci.2015.09.002Ma X, Yue ZQ, Gong ZQ, et al.The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.Front Psychol. 2017;8:874. doi:10.3389/fpsyg.2017.00874OOishi Y, Fujino M, Inoue V, Nomura M, Kitagawa N.Differential effects of focused attention and open monitoring meditation on autonomic cardiac modulation and cortisol secretion.Front Physiol. 2021;12:675899. doi:10.3389/fphys.2021.675899Chellew K, Evans P, Fornes-Vives J, Pérez G, Garcia-Banda G.The effect of progressive muscle relaxation on daily cortisol secretion.Stress. 2015;18(5):538-44. doi:10.3109/10253890.2015.1053454Sinatra ST, Sinatra DS, Sinatra Step SW, Chevalier, G.Grounding – the universal anti-inflammatory remedy.Biomedical Journal. 2023;46(1):11-16. doi:10.1016/j.bj.2022.12.002Dreisoerner A, Junker NM, Schlotz W, et al.Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity.Comprehensive Psychoneuroendocrinology. 2021;8:100091. doi:10.1016/j.cpnec.2021.100091Løseth GE, Eikemo M, Trøstheim M, et al.Stress recovery with social support: a dyadic stress and support task.Psychoneuroendocrinology. 2022;146:105949. doi:10.1016/j.psyneuen.2022.105949NIH News in Health.The power of pets.Stachowicz M, Lebiedzińska A.The effect of diet components on the level of cortisol.Eur Food Res Technol. 2016;242(12):2001-2009. doi:10.1007/s00217-016-2772-3Wiciński M, Fajkiel-Madajczyk A, Kurant Z, Kurant D, Gryczka K, Falkowski M,et al.Can Ashwagandha Benefit the Endocrine System?-A Review.Int J Mol Sci. 2023 Nov 20;24(22):16513. doi:10.3390/ijms242216513Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9Dziurkowska E, Wesolowski M.Cortisol as a biomarker of mental disorder severity.J Clin Med. 2021;10(21):5204. doi:10.3390/jcm10215204Sabbagh Gol A, Rezaei Ardani A, Farahmand SK, Dadgarmoghaddam M, Ghorani V, Rezaei S,et al.Additive effects of acupuncture in alleviating anxiety: A double-blind, three-arm, randomized clinical trial.Complement Ther Clin Pract. 2021 Nov;45:101466. doi:10.1016/j.ctcp.2021.101466Hannibal KE, Bishop MD.Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation.Physical Therapy. 2014;94(12):1816-1825. doi:10.2522/ptj.20130597
Çay M.The effect of cortisol level increasing due to stress in healthy young individuals on dynamic and static balance scores.North Clin Istanbul. 2017. doi:10.14744/nci.2017.42103
Kirschbaum C.What is hair cortisol analysis and how can it aid endocrinologists?Expert Rev Endocrinol Metab. 2024 Jun 20:1-2. doi:10.1080/17446651.2024.2365786
University of Rochester Medical School.Cortisol (blood).
Harvard School of Public Health.Stress and health.
Naidoo U.Eat to beat stress.Am J Lifestyle Med. 2020;15(1):39-42. doi:10.1177/1559827620973936
Kumar A, Pramanik J, Goyal N, et al.Gut microbiota in anxiety and depression: unveiling the relationships and management options.Pharmaceuticals. 2023;16(4):565. doi:10.3390/ph16040565
Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011
Illinois Department of Central Management Services.Best foods to reduce stress.
Academy of Nutrition and Diuretics.What are B vitamins?
Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: the vicious circle concept revisited.Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672
Dziurkowska E, Wesolowski M.Cortisol as a biomarker of mental disorder severity.J Clin Med. 2021;10(21):5204. doi:10.3390/jcm10215204
Budde H, Machado S, Ribeiro P, Wegner M.The cortisol response to exercise in young adults.Front Behav Neurosci. 2015;9:13. doi:10.3389/fnbeh.2015.00013
Haag FB, Resende E Silva DT, Antunes CS, Waclawovsky G, Lucchese-Lobato F.Effects of circuit training and Yoga on biochemical and psychological responses to stress and cardiovascular markers: A randomized clinical trial with nursing and medical students in Southern Brazil.Psychoneuroendocrinology. 2024 Sep;167:107110. doi:10.1016/j.psyneuen.2024.107110
Balasubramanian S, Mueller M, Madisetti M, Hendrix K, Kelechi TJ.Self-Administered Gentle Yoga and Yoga Breathing Intervention Improves Burden and Stress Biomarkers in Caregivers of Persons Living with Dementia.Int J Yoga Therap. 2023 Oct 1;33(2023):Article 9. doi: 10.17761/2023-D-22-00036
Blockhuys S, Wittung-Stafshede P.Yoga as a Complementary Therapy for Cancer Patients: From Clinical Observations to Biochemical Mechanisms.Complement Med Res. 2024 Jul 18:1-13. English. doi:10.1159/000540213
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