To fix or lower cortisol levels, several natural and lifestyle approaches can be effective:

• Relaxation techniques such as deep breathing exercises, guided meditation, yoga, tai chi, and visualization help activate the relaxation response and reduce cortisol production.

• Balanced diet with attention to reducing added sugars, processed foods, and caffeine intake. Increasing dietary fiber, omega-3 fatty acids, and fermented foods can stabilize cortisol levels.

• Regular exercise at low to moderate intensity, aiming for about 150–200 minutes per week, can reduce cortisol over time. Avoid overtraining, as intense exercise spikes cortisol temporarily.

• Adequate sleep (7-9 hours per night) is crucial as poor or insufficient sleep raises cortisol.

• Mindfulness and stress management including recognizing stressful thoughts, practicing forgiveness, laughter, and engaging in enjoyable activities reduce stress hormones.

• Supplements such as magnesium, ashwagandha, omega-3 fatty acids, L-theanine, ginseng, and vitamin C show potential in lowering cortisol, but should be taken under medical guidance.

Overall, combining relaxation, healthy diet, regular exercise, good sleep, mindfulness, and possibly supplements is the best strategy to fix and maintain healthy cortisol levels naturally.