Guide to Lowering Cortisol Levels With Lifestyle Changes and Supplements

Understanding the Role of Cortisol in Stress and Anxiety

Cortisol is often called the "stress hormone" - and for good reason. This hormone, produced by the adrenal glands, plays a crucial role in our body's stress response. When we encounter stressors like work deadlines, financial pressures, or relationship issues, cortisol secretion ramps up to help us react quickly. While vital in small doses, chronically high cortisol from ongoing stress can wreak havoc on both physical and mental health.

By contributing to anxiety, sleep disruption, brain fog, and more, elevated cortisol becomes part of a destructive cyclical pattern. The good news is that adopting certain lifestyle measures and supplements may help break this cycle by lowering cortisol levels naturally.

How Cortisol Affects the Body

To understand why lowering excess cortisol is beneficial, it helps to first look at some of its key effects in the body:

• Raises blood sugar for quick energy
• Alters immune system response
• Increases heart rate and blood pressure
• Disrupts digestion
• Impairs memory and concentration
• Promotes fat storage around the midsection

When faced with imminent threat, these cortisol-induced changes help us react swiftly. But when elevated long-term, they impair health in numerous ways.

Link to Anxiety

There is also a direct link between chronic stress, elevated cortisol, and anxiety issues. Stress heightens anxiety by activating the amygdala - the brain's emotional response center. Prolonged anxiety then stimulates the release of more cortisol, fueling a vicious cycle.

Lowering cortisol levels through stress-reducing lifestyle measures and supplements may help relieve anxiety. But simply popping a pill without addressing the root causes is unlikely to produce lasting results.

Lifestyle Changes to Lower Cortisol

Before turning to supplements, there are several non-medical approaches proven to reduce cortisol and alleviate anxiety by lowering stress. Here are some effective lifestyle measures:

Get Plenty of Quality Sleep

Not getting enough sleep is a huge contributor to high cortisol and anxiety.Aim for 7-9 hours per night and adopt habits like limiting screen time before bed to improve sleep quality.

Exercise Regularly

Both cardio and strength training workouts help purge cortisol and other stress hormones from the body. Just avoid exercising too close to bedtime.

Practice Relaxation Techniques

Deep breathing, meditation, yoga, and visualization trigger the body's relaxation response - essentially the opposite of the fight-or-flight stress response.

Consider Therapy or Counseling

Working with a therapist provides tools to better manage stressors that lead to elevated cortisol and anxiety in the first place.

Laugh More, Frown Less

Laughter literally lowers cortisol levels while having the opposite effect. So watch a funny movie, hang out with friends who make you LOL, and don't take life so seriously!

Supplements to Help Lower Cortisol

For some people with high anxiety, supplements can provide an added cortisol-lowering boost alongside lifestyle measures. Here are some of the top supplements for reducing cortisol:

Ashwagandha

This adaptogenic herb has been used in Ayurvedic medicine for centuries to combat stress. Multiple studies confirm ashwagandha lowers cortisol levels by 25-30% while alleviating anxiety.

Phosphatidylserine

This compound derived from soybean lecithin helps regulate cortisol release. Research indicates it can reduce stress-induced cortisol spikes by 20-30%.

Rhodioa

Used traditionally in Eastern medicine, this adaptogen increases resistance to various stressors. Rhodiola helps moderate cortisol response and improves symptoms of stress-related fatigue and anxiety.

L-Theanine

Found in green tea, L-theanine promotes relaxation by increasing levels of GABA and other calming brain chemicals. Studies show it helps reduce psychological and physiological symptoms of stress.

Magnesium

One of magnesium's myriad roles is supporting the adrenal glands' function. Supplementing with magnesium has been shown to help mitigate excessive cortisol secretion in stressed adults.

Vitamin C

Also known as ascorbic acid, vitamin C supplementation decreases cortisol and anxiety symptoms during stressful situations, according to multiple studies.

Omega-3 Fatty Acids

Studies demonstrate that omega-3s such as EPA and DHA from fish oil inhibit excess cortisol secretion. They also reduce anxiety levels in both healthy and high-anxiety adults.

Changes to Make Supplements More Effective

While the above supplements hold promise for lowering cortisol, they work best when combined with the following lifestyle measures:

Limit Caffeine

Caffeine raises cortisol secretion, so avoid excessive intake from coffee, energy drinks, and tea if you want cortisol-lowering benefits. Limit to 1-2 moderate servings daily.

Minimize Alcohol

Drinking too much impairs sleep quality and acts as a secondary stressor that spikes cortisol. Moderation is key.

Quit Smoking

Nicotine is a stimulant that activates cortisol release. Quitting can help normalize cortisol levels.

Eat a Whole Foods Diet

Minimize sugar and refined carbs that spike blood sugar and stimulate cortisol secretion. Focus on antioxidant-rich fruits, veggies, lean proteins, and healthy fats.

Find Healthy Stress Relief

Engage in relaxing activities like walking in nature, reading, or listening to music instead of unhealthy coping mechanisms that amplify stress.

Consider Mindfulness-Based Therapy

Therapeutic approaches like mindfulness-based cognitive therapy and mindfulness-based stress reduction help minimize anxiety and cortisol.

Adaptogenic Herbs for Cortisol Support

One especially beneficial category of supplements for cortisol regulation is adaptogenic herbs. Here's a look at some other top adaptogen options:

Holy Basil

Also called tulsi, holy basil has been shown to reduce serum cortisol levels and alleviate anxiety. Try supplementing with 500 mg twice daily.

Ginseng

Used in Chinese medicine, ginseng helps moderate hypothalamic-pituitary-adrenal axis function. It reduces cortisol production and fatigue.

Licorice Root

Contains glycyrrhizin, which inhibits 11-beta-hydroxysteroid dehydrogenase type 1 - an enzyme affecting cortisol activity. May help reduce cortisol and stress.

Cordyceps

This medicinal Chinese mushroom modulates immune function and hormone levels. Research shows it decreases cortisol while boosting energy and stamina.

Schisandra

In multiple studies, this berry reverses stress-induced increases in cortisol. May also combat mental fatigue and improve endurance.

The Cortisol and Anxiety Connection

While adopting cortisol-lowering lifestyle measures should be the priority, supplements can provide an additional layer of support for anxious individuals. When used in combination with healthy stress management, cortisol-regulating supplements may help break the relentless cycle of stress and anxiety.

Just don't expect a magic bullet - addressing root causes through diet, exercise, sleep, and therapy while supporting the body's stress response holistically will provide the most lasting benefits.

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.