Chronic stress becomes even more burdensome with age, especially when paired with life changes like retirement, disability, or increased risk of loneliness and isolation. In this article, we will cover how to lower cortisol levels with lifestyle and diet, explore what supplements lower cortisol, stress-lowering tips, and more down below.
Understanding Cortisol and Its Role in Senior Stress
What is Cortisol? The Body’s Stress Hormone Explained
Cortisol is a steroid hormone that is produced and released by the adrenal glands and regulated by the hypothalamus-pituitary-adrenal (HPA) axis. It plays a key role in maintaining glucose-insulin homeostasis, circadian rhythm, and strong immunity.
The Health Risks of Chronically Elevated Cortisol in Older Adults
Why is managing cortisol important for senior health?
Chronically elevated cortisol can impair the body’s ability to function normally. Over time, older adults may experience:
- Mood instability or a negative outlook on life
- Weakened immune response
- Poor sleep or sleep deficiency
- Increased risk of cardiovascular events
- Weight gain, especially in the midsection
- Increased risk of metabolic syndrome or type 2 diabetes
How to Lower Cortisol Levels Naturally
Proactively managing stress levels with lifestyle and dietary changes is the first line of defense when it comes to managing cortisol levels. Small changes applied with consistency is all you need to get results.
Lifestyle Strategies for Lowering Stress
Mind-body practices can help you cope with stress and build resilience to external triggers. These techniques can help shift negative thought patterns by anchoring the mind in the present moment and calm the nervous system:
- Relaxation techniques (breath work, yoga, meditation etc.)
- Hobbies (gardening, crafting, reading, journaling, etc.)
- Participating in regular social engagement
- Regular exercise (walking, tai chi, swimming, etc.)
When practiced daily and paired with balanced nutrition, these activities can support resilience and boost long-term wellness. For more evidence-based stress management techniques for lowering cortisol naturally, check out 13 Natural Ways to Lower Your Cortisol Levels.
The Importance of Quality Sleep for Lowering Stress
Avoiding stressful events is usually not an option, which is why good sleep is critical for managing stress. When sleep is lacking, it not only raises cortisol but makes daily activities more difficult and can gradually lower quality of life. Here are some tips for getting better sleep:
- Establishing a consistent bedtime routine will train your mind and body with environmental cues that signal it’s time to wind down.
- Going to bed at the same time every night will promote a regulated sleep-wake cycle which can stabilize cortisol levels.
If sleep is your struggle, find additional strategies for support in 6 Sleep Tips for Aging Seniors.
Dietary Choices: How to Lower Cortisol with Diet
What is a cortisol detox diet?
While the idea of a cortisol detox may be trendy, the truth is that a balanced diet full of the right nutrition can support your body’s ability to cope with stress and help restore balance to stress hormones.
Nutrients that promote healthy stress levels:
Fiber — Soluble fiber is an essential food source for healthy gut bacteria, while insoluble fiber supports fullness and digestion. Both are key for stabilizing insulin and cortisol.
Source: whole grains, chia seeds, psyllium husk.
Omega-3 fatty acids — May support healthy cholesterol levels when part of a balanced diet, aids in resolving inflammation, and may support cognitive health.
Sources: fish oil, wild-caught salmon, flax seeds.
Antioxidants — Neutralize free radicals, strengthening the body’s ability to repair and recover from stress.
Sources: citrus fruits, red and green bell peppers, strawberries, broccoli, tomatoes or tomato juice.
B-Vitamins — Critical for energy metabolism and stress recovery.
Sources: meat, eggs, whole grains, dairy products, nutritional yeast.
Magnesium — A cofactor in 350+ reactions in the body, many of which are part of the stress response.
Sources: Spinach, lentils, beans, potatoes, seeds.
Complex carbohydrates — These provide nutrient-dense sources of carbs that offer a steady supply of energy and won’t spike blood sugar, helping keep cortisol in check.
Sources: sweet potatoes, whole grains, lentils, beans.
By eating these nutrients consistently, you can create a natural cortisol detox effect. Find more ways to incorporate these stress-fighting nutrients with 10 foods to help relieve stress.
Limit Cortisol Triggering Foods
Watch out for these cortisol culprits, which offer temporary comfort when stress is high, but ultimately sabotage even the best efforts at reducing stress:
- Caffeine, especially in the afternoon
- Sugar, including sugar-sweetened beverages and desserts
- Heavily processed foods or refined carbohydrates
- Alcohol
Exploring Senior-Friendly Supplements for Cortisol Reduction
Understanding What Supplements Lower Cortisol
Certain restrictive diets or lifestyles may make it hard to always get enough stress-reducing nutrition through food alone. That is where supplements can help. Check out these senior-friendly supplements for stress:
Integrative Therapeutics Cortisol Manager
Integrative Therapeutics Cortisol Manager contains a blend of ashwagandha, L-Theanine, magnolia, and phosphatidylserine— a powerhouse of adaptogenic ingredients that help you get and stay regulated.
Terry Naturally Cortisol Rescue
Terry Naturally Cortisol Rescue is a powerful blend of adaptogenic herbs and nutrients designed to enhance your natural resilience, support a calm mind, and may help balance cortisol levels.
Doctor Wilson’s Cortisol Stress Reset
Dr. Wilson’s Cortisol Stress Reset features a potent blend of antioxidants and stress-supportive nutrients to restore healthy energy levels and support healthy adrenal function.
Wrapping it up
Cortisol, the body’s primary stress hormone, is critical in short bursts but harmful when elevated for extended periods of time. Chronic stress, poor sleep, or certain medical conditions can keep cortisol high and strain overall health and well-being.
Regular exercise, meditation, journaling, eating a balanced diet, and avoiding cortisol-triggering foods all support healthy cortisol levels. Dietary supplements may further support adrenal health, resilience, immunity, and longevity. Always consult your healthcare practitioner before adding supplements to your routine. For more ways to lower stress naturally, check out this guide on managing cortisol.
FAQ
What are the common signs of high cortisol levels in seniors?
Common signs include poor sleep, daytime sleepiness, mood changes, weakened immune system, and weight gain or stubborn belly fat.
Are there specific foods that help lower cortisol in older adults? How to lower cortisol naturally?
Yes, a balanced diet rich in fiber, omega-3’s, antioxidants, b-vitamins, and magnesium are important foundations for lowering cortisol. Avoid cortisol triggering foods like refined carbohydrates, sugar, and alcohol.
What supplements lower cortisol?
Certain dietary supplements support a healthy response to stress, including omega-3’s, adaptogenic herbs like ashwagandha, or B-complex vitamins are great options to lower cortisol naturally.
* These statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
- About the Author
- Latest Posts
Kimberlee Springer, an Austin-based nutritionist from Nashville, TN, is your go-to for all things wellness. When she’s not talking vitamins, you can find her decoding planetary symbolism, walking her dog, or bird-watching with the enthusiasm of a kid in a candy store.