Cortisol Hormone - How Can Ayurveda Help Balance Stress and Reduce Cortisol Naturally?

Question

For the past several months, I’ve been feeling constantly anxious, restless, and fatigued, no matter how much I rest. I wake up feeling exhausted, and by the end of the day, I’m completely drained. My sleep has also become really disturbed—I either wake up in the middle of the night or struggle to fall asleep in the first place. I finally got some tests done, and my doctor told me that my cortisol hormone levels are high. They said this could be due to chronic stress, but they only suggested basic lifestyle changes like reducing caffeine and getting more sleep.

I started researching Ayurveda because I want to find natural ways to lower my cortisol hormone without relying on medications. I’ve read that high cortisol hormone is linked to Vata and Pitta imbalances—does that mean I need to focus on calming my nervous system? Are there specific Ayurvedic herbs that help reduce stress and regulate cortisol hormone naturally? I’ve heard of Ashwagandha and Brahmi—would they be helpful in my case?

Another thing I’ve noticed is that I’ve been gaining belly fat even though my diet hasn’t changed much. Could high cortisol hormone be causing this? I also feel bloated more often and experience sugar cravings throughout the day. Would improving digestion help balance cortisol hormone, and if so, what foods should I eat or avoid?

I also experience headaches and tension in my neck and shoulders. Could high cortisol hormone be affecting my muscles and blood circulation? Would Ayurvedic therapies like Abhyanga (oil massage) or Shirodhara (oil pouring on the forehead) help in managing stress and reducing cortisol hormone naturally?

If anyone has used Ayurveda to balance cortisol hormone levels, I’d love to know what worked. What herbs, breathing techniques, or diet changes made the biggest difference? Also, how long does it take to see results with Ayurvedic remedies, and is there anything I should avoid to prevent further hormone imbalance?

Dr Sujal Patil · Accepted Answer

High cortisol hormone levels in Ayurveda are often linked to Vata and Pitta imbalances, leading to anxiety, restlessness, poor sleep, and fatigue. To naturally lower cortisol hormone, focus on calming the nervous system and reducing stress. Ashwagandha is one of the best adaptogens for regulating cortisol hormone, reducing stress, and improving sleep. Brahmi and Shankhpushpi also help calm the mind and promote relaxation. Drinking warm milk with Ashwagandha before bed can improve sleep quality. Jatamansi and Tagara are also excellent herbs for stress relief and balancing hormones.

Belly fat gain and sugar cravings are common with high cortisol hormone because stress increases Kapha accumulation and weakens digestion. Eating warm, light foods like khichdi, moong dal soup, and cooked vegetables can help balance digestion. Avoid caffeine, sugar, processed foods, and late-night eating, as they can spike cortisol hormone. Drinking cumin-coriander-fennel tea after meals can improve digestion and reduce bloating. Also, Triphala at night supports gut health and detoxification.

Headaches, muscle tension, and poor circulation can be due to excess Vata and Pitta affecting the nervous system. Abhyanga (self-massage with warm sesame or Brahmi oil) before bed can relax muscles and calm the nervous system. Shirodhara (warm oil poured on the forehead) is highly effective for reducing stress and balancing hormones. Practicing Pranayama (breathing exercises) like Anulom Vilom, Bhramari, and deep belly breathing daily can help lower cortisol hormone naturally.

Ayurvedic remedies take a few weeks to a couple of months to show noticeable results, depending on consistency. Prioritizing a regular sleep schedule, early dinners, stress-reducing herbs, and daily relaxation practices will help balance your cortisol hormone levels over time.

Dr. Harsha Joy · Answer

Your symptoms indicate a Vata-Pitta imbalance leading to excess cortisol hormone, which disrupts sleep, digestion, and energy levels. Ayurveda focuses on calming the nervous system and supporting adrenal function through adaptogenic herbs like Ashwagandha, Brahmi, and Shatavari, which help lower cortisol hormone naturally. Drinking warm milk with Ashwagandha before bed can improve sleep and relaxation. Belly fat gain and sugar cravings suggest weak Agni (digestive fire) and insulin resistance due to stress—favor warm, grounding foods like ghee, nuts, and whole grains while avoiding caffeine, sugar, and processed foods. Daily Abhyanga with warm sesame or Brahmi oil soothes the nervous system, while Shirodhara deeply relaxes the mind and regulates stress hormones. Practicing Pranayama (such as Anulom Vilom and Bhramari) and meditation for at least 15 minutes daily can further calm Vata and reduce cortisol hormone levels. With consistent Ayurvedic practices, improvements can be seen within a few weeks, but long-term balance requires lifestyle adjustments and stress management.

Cortisol Hormone - How Can Ayurveda Help Balance Stress and Reduce Cortisol Naturally? - #16485

Doctors’ responses

If you need a detailed answer, ask the Ayurvedic doctor your question

About our doctors

Related questions