Understanding Cortisol and Its Effects on the Body
Cortisol is commonly known as the "stress hormone" - and for good reason. When we encounter stressors - whether physical, emotional, or psychological - cortisol is released in the body as part of the fight-or-flight response. While this mechanism is useful for helping us react to immediate threats, chronically high levels of cortisol can wreak havoc on both physical and mental health.
Cortisol is produced and regulated by the hypothalamic-pituitary-adrenal (HPA) axis. The hypothalamus in the brain responds to stress by signaling the pituitary gland to release adrenocorticotropic hormone (ACTH). This stimulates the adrenal glands to produce cortisol and release it into the bloodstream.
Normally, cortisol follows a daily pattern in which levels are highest in the morning and lowest at midnight. But when someone is facing constant stress, cortisol levels remain elevated throughout the day. Over time, this can lead to a myriad of issues:
- High blood pressure
- Impaired immune system
- Digestive problems
- Weight gain and increased belly fat
- Bone loss
- Depression and anxiety
- Blood sugar dysregulation
- Cognitive problems like memory loss and brain fog
Because of the detrimental impacts of chronically high cortisol, finding ways to control excess levels is crucial for maintaining good health.
Lifestyle Changes to Reduce Cortisol
Before turning to cortisol-lowering supplements, its important to address lifestyle factors that influence cortisol secretion. Here are some healthy habits to adopt:
Get Plenty of Sleep
Not getting enough sleep disrupts the normal circadian rhythm of cortisol secretion. Make getting 7-9 hours of quality sleep per night a top priority and practice good sleep hygiene.
Reduce Stress Triggers
Identify and minimize stressors in your life as much as possible. Utilize stress management techniques like meditation, yoga, deep breathing, and spending time outdoors.
Exercise Regularly
Moderate exercise has been shown to help control excess cortisol, especially when done consistently. Aim for 150 minutes per week of moderate activity like brisk walking.
Follow a Healthy Diet
Eat a balanced, whole food diet focused on produce, lean proteins, complex carbs, and healthy fats. Limit sugar, excess caffeine, and alcohol which can negatively impact cortisol.
Natural Supplements to Lower Cortisol
In addition to lifestyle measures, certain supplements may help control high cortisol levels when taken regularly. Here are some of the top natural options to consider:
Phosphatidylserine
Phosphatidylserine (PS) is a fatty substance that helps regulate cortisol release. Studies show that PS supplementation lowers cortisol response to both physical and psychological stress. Suggested dose is 100-800 mg daily.
Ashwagandha
Ashwagandha is an Ayurvedic adaptogenic herb used for centuries to combat stress. Multiple studies confirm its cortisol-lowering effects. Take 300-500 mg of high-quality ashwagandha extract daily.
Rhodiola
This adaptogenic herb helps modulate cortisol secretion and reduces fatigue from stress. Look for supplements with 3-6% rosavins and 1-3% salidrosides. Typical dosage is 300-600 mg per day.
L-Theanine
L-theanine is an amino acid found in green tea that induces relaxation without drowsiness. It may help lower cortisol responses and anxiety. Take 100-400 mg daily for stress relief.
Magnesium
Magnesium plays a role in regulating the HPA axis and cortisol secretion. Those with high stress often have low magnesium levels. Supplement with 200-400 mg of magnesium glycinate or other highly-absorbable forms.
Omega-3 Fatty Acids
Omega-3 fats EPA and DHA have anti-inflammatory effects that may help buffer against excess cortisol. Get 1-2 grams daily from fish oil supplements or fatty fish.
Vitamin C
Vitamin C is used up rapidly during stress. Supplementing 1-3 grams per day may help normalize cortisol and adrenal function. Reduce dose if diarrhea occurs.
CBD Oil
Early studies on cannabidiol (CBD) oil indicate it may reduce anxiety and cortisol levels. Look for high-quality full spectrum CBD and follow dosage on label.
Conventional Medications That Lower Cortisol
For cases of extremely high cortisol from conditions like Cushings syndrome, doctors may prescribe certain conventional medications. These include:
- Ketoconazole - antifungal drug
- Metyrapone - adrenal gland inhibitor
- Mitotane - chemotherapy drug
- Mifepristone - glucocorticoid receptor blocker
However, these drugs come with significant side effects and are only used for serious cortisol disorders under medical supervision.
Supplements to Avoid for High Cortisol
While many supplements may reduce excess cortisol, there are some that could make it worse. Avoid the following if you have high cortisol levels:
Caffeine
Caffeine triggers the release of cortisol, especially in high amounts. Limit coffee, tea, soda, and energy drinks containing caffeine.
Licorice Root
Licorice can elevate cortisol levels and cause sodium and water retention, high blood pressure, and other issues.
Stimulants
Stimulant compounds found in some supplements like ephedra and DMAA can raise cortisol and should be avoided.
Cruciferous Vegetables
Raw cruciferous veggies like kale, cabbage, and broccoli contain compounds that may suppress adrenal and thyroid function when eaten in excess.
Key Takeaways on Supplements for High Cortisol
- Adopt lifestyle habits to minimize stress and regulate cortisol naturally first.
- Phosphatidylserine, ashwagandha, rhodiola, and l-theanine are evidence-based cortisol-lowering supplements.
- Work with a healthcare provider to confirm if cortisol is truly elevated with testing.
- For Cushings disease and other cortisol disorders, prescription medications may be necessary.
- Avoid caffeine, licorice, stimulants, and excess raw cruciferous veggies.
Balancing cortisol is crucial for overall wellbeing. A combination of lifestyle strategies and targeted natural supplements can help restore healthy cortisol rhythms and minimize the damaging effects of chronic stress.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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