In today's fast-paced society, elevated cortisol poses a problem for our health due to its role in the stress response. Many people are looking for ways to address the negativeEffects of excess cortisolto minimize and reduce it through healthy diet and nutritional supplements. But before you declare war on the stress hormone, learn more about how you can control it.
What exactly is cortisol?
While cortisol has been demonized, it is important for protecting your overall health and well-being. Cortisol is produced and released in the adrenal glands to control the body's blood sugar levels, regulate metabolism, and have anti-inflammatory effects, among other things.
Cortisol is also important for our energy levels. We need it to work, train and just get through the day. Here you should not achieve a low cortisol level, but rather an optimal one. Ideally, cortisol levels should be highest between 6 and 8 a.m. in the morning, when we are awake and alert, and then gradually decrease throughout the day. It should be at its lowest in the evening around 10 p.m. when we are trying to relax and fall asleep. Cortisol levels can also fluctuate depending on what a person is experiencing.
Small increases in cortisol can have some positive effects, such as:
– a quick burst of energy for survival reasons
– increased ability to concentrate and remember
– increased immunity
– lower sensitivity to pain
– helps maintain homeostasis in the body
What happens in the body when there is stress?
The adrenal glands release cortisol in response to stress or fear as part of the body's fight or flight response. When your body is faced with a threat in your environment, it goes through a series of near-instant reactions that prepare you to either stay and deal with the problem or flee to safety. A brain structure known as the amygdala alerts the hypothalamus, which then sets off a series of chain reactions, including the release of hormones such as adrenaline and cortisol.
Cortisol is important for your body to function normally, but too much cortisol can be harmful to your health. When people feel constantly stressed because of their lifestyle or circumstances, this stress response can be persistent and harmfulHealth problems such as weight gain, depression, anxiety, sleep disorders, headaches, digestive problems, memory and concentration problems and heart disease. Fortunately, there are a variety of ways to counteract the effects of stress and elevated cortisol levels.
Signs of high cortisol:
– Blood sugar imbalances such as hyperglycemia
– reduced bone density
– Decrease in muscle tissue
– High blood pressure
– impaired cognitive performance
– increased belly fat
– reduced immunity and inflammatory reactions in the body, slowed wound healing and other health consequences
– impaired thyroid function
How are cortisol levels measured?
The cortisol level is usually tested by taking a blood sample. The cortisol concentration in the blood fluctuates throughout the day and the results are given either in µg/dl, in nmol/l or in ng/ml. The normal range for a normal cortisol level from a blood sample taken at 8 a.m. is between 7 and 28 µg/dL. For blood taken in the afternoon, the reference range can be between 2 and 18 µg/dl. Cortisol levels are always highest in the morning and then continue to decrease throughout the day. To convert a cortisol level from µg/dL to nmol/L, multiply the value by 27.59. If your cortisol levels are too high or too low, follow-up care and treatment may be necessary.
TheCortisol levels increase with age(by about 10 nmol/L per decade) and is higher in older women than in men. The normal values for 65-year-olds can differ from those for 25-year-olds. Elevated cortisol levels in old age are associated with psychosocial stress, poorer cognitive performance and atrophy of memory structures in the brain such as the hippocampus, tissue breakdown and cellular dysfunction. Whether it's skin, heart muscle, or brain neurons, it makes sense to think of cortisol as a kind of master switch in the aging process.
Reduce cortisol with vitamins
B-Vitamine
While it is important to eat a balanced diet and get enough vitamins, minerals and other nutrients from your diet, there are some specific vitamins in foods that reduce cortisol. B vitamins help to lower cortisol levels.Vitamin B6 and Vitamin B12can strengthen the activity of the GABAergic system - the body's natural anti-stress system. GABA is the abbreviation for gamma-aminobutyric acid, which acts as a neurotransmitter and influences the stress hormone. Additionally, it was found that theVitamine B1 und B2help keep cortisol levels low during times of stress in athletes, and they also helped relieve muscle pain and aid the recovery process that is usually hampered by elevated cortisol levels. B vitamins can reduce feelings of stress due to their ability to regulate nerves and brain cells. Dark green leafy vegetables, avocados, fish, bananas and chicken are particularly rich in B vitamins.
Reduce cortisol with vitamin D
While there aren't many vitamins that have been conclusively proven to continually influence cortisol levels, it's important to note that high cortisol levels can cause an increased risk of osteoporosis and bone loss, according to Harvard Medical School. To remedy this, it's a good idea to eat vitamin D foods and spend more time in the sun. Foods high in vitamin D include fortified dairy products, fatty fish such as salmon and mackerel, mushrooms, beef liver and egg yolks. If you take vitamin D as a supplement, the specialist societies recommend between 600 IU (15 µg) and 2000 IU (50 µg)Vitamin D per day for adultsup to the age of 71. At least 800 IU is recommended for those aged 71 and over.
Reduce cortisol through antioxidants such as vitamin C and co.
Antioxidants are important for controlling the activity of highly reactive oxygen molecules known as free radicals because they lead to oxidative damage, called oxidative stress. However, in the antioxidant control of free radicals, it is not a single “super” antioxidant that is important, but rather the collection of multiple antioxidants. This is what scientists call the “antioxidant network,” which is made up of five main classes of antioxidants:Vitamin E, vitamin C, carotenoids, bioflavonoids and thiols. Your cells need representatives from each of these categories to build the strongest antioxidant defenses. Green tea, vitamin E, pine bark extract and beta-carotene are all wonderful antioxidants on their own, but they work even better when combined. Some of the most effective radical scavengers are beta-carotene (natural), lycopene, lutein, vitamin E (natural), vitamin C, alpha lipoic acid, green tea, selenium, zinc, grape seeds and pine bark.
Vitamin Chas been studied for many years as a potential aid in balancing cortisol levels. According to “Psychology Today,” a human study showed excellent results. German researchers examined the effects of vitamin C supplementation on participants who had to give a public speech (which is considered stressful). The subjects received 1,000 milligrams of vitamin C or a placebo before performing the task. Scientists found that those in the vitamin C group had lower cortisol and blood pressure levels than those who did not receive vitamin C supplementation. Additionally, participants in the vitamin C group felt less stressed than the non-vitamin group.
Vitamin C appears to be effective in lowering cortisol at a dosage of 1,000 milligrams. Remember that an overdose can cause diarrhea and upset stomach.
Lower cortisol with medicinal herbs
Rosenwurz (Rhodiola)is a powerful adaptogen that has been the focus of much research. It works against fatigue caused by stressful activities over a long period of time. The medicinal herb was used by Russian cosmonauts, athletes and military personnel. Rhodiola rosea contains a phytochemical known as salisdroside. It helps to relieve anxiety and counteract aging processes. Rhodiola suppresses the production of cortisol and increases stress resistance. Studies have shown that it restores normal eating and sleeping habits after stress, reduces mental and physical fatigue, and protects against oxidative stress, heat stress, and exposure to toxic chemicals. Rhodiola also protects the heart and liver, increases oxygen consumption, improves memory, and may even have a positive effect on longevity. New research also proves that it is effective as a weight loss aid.
Hypericum perforatum, St. John's wort, is known for its effect on the nervous system and injuries to the musculoskeletal system. St. John's wort preparations are used to treat depression of varying degrees of severity. A study published in 2010 in “BMC Complement Altern Med.” published, examined the effect of St. John's wort on stress-related behavioral and biochemical changes in mice. A five-day treatment with St. John's wort resulted in a significant attenuation of stress-related reactions.
In Ayurvedic medicineholy basil (also known as Tulsi) called “Queen of Herbs”. The benefits of this antioxidant-rich, adaptogenic herb include improving insomnia, relieving indigestion, and relieving headaches. Holy basil also contains an active ingredient called eugenol, which has been shown to improve dental health and skin conditions such as acne thanks to its antimicrobial properties. This herb also tastes great in tea to calm your system after a stressful day or to provide relief from a headache.
Ginseng(Panax Ginseng) has been used as a folk remedy in China and Korea for over a thousand years. In addition to its effects in controlling cortisol as an adaptogen against stress, various animal studies show thatAsian ginseng lowers blood sugar, can improve glucose utilization and increase insulin production. The standard dosage is 100-200 mg daily of extracts standardized to 4-7 percent ginsenosides.
Ashwagandha, also called Indian ginseng, is considered one of the most valuable herbs in the Indian healing practice of Ayurveda. As a natural adaptogen, it combats the physiological effects of stress in the body. The natural antioxidants in ashwagandha can improve overall health and promote better fat burning.Adaptogens like ashwagandhaappear to naturally increase energy levels by supporting the central nervous system.
Lower cortisol with salt and lemon in the morning
To lower cortisol in the morning, start the day with an energy drink made from lemon water and salt. It's a very effective trick to jump-start three of the body's most important systems: digestion, adrenal function, and the body's detoxification pathways. Opt for colorful salts such as Himalayan salt, Celtic sea salt, fleur de sel and Hawaiian salt because they have a high mineral content. These salts provide the main electrolytes, i.e. sodium, calcium, magnesium and potassium, which are not found in table salt.
The recipe:
– ¼ tsp Himalayan salt
– 1 tbsp lemon or lime juice (freshly squeezed)
– a glass of water (200 ml)
Lower cortisol with tea
For centuries, people around the world have testified to the relaxing and invigorating properties of tea. Researchers have also found that drinking tea can lower cortisol. And there's evidence of long-term health benefits, too: Drinking at least 100 milliliters (about half a cup) of green tea per day appears to reduce the risk of depression and dementia.
Scientists are also trying to identify the key active ingredients that give tea its benefits and whether they work alone or in combination with other compounds found in the drink. All catechins such as epigallocatechin gallate (EGCG) are powerful antioxidants and make up up to 42% of the dry weight of brewed green tea. The amino acid L-theanine content in the dried green tea leaf is around three percent. EGCG is believed to make people calmer and improve memory and attention. L-Theanine has been found to have a similar effect when consumed in combination with caffeine. Up to 5% of green tea's dry weight is caffeine, which is known to improve mood, alertness and cognition. Black tea contains only small amounts of catechins.
Here are 4 more calming teas to try before bed:
–Baldriantee– Valerian (Valeriana) is an herb that acts as a very mild sedative. In higher doses it is used as a sleeping aid. In a study of women, researchers gave half of the test subjects a valerian extract and the others a placebo. 30 percent of people who received valerian reported an improvement in their sleep quality, compared to only 4 percent in the control group. In a study published in the "European Journal of Medical Research," researchers gave valerian or a Valium-like sedative to 202 people suffering from insomnia. After six weeks, both treatments were equally effective.
– Lemon balm tea– One study found that lemon balm served as a natural sedative, and researchers reported that they observed a reduction in sleep disturbances in people who took lemon balm.
–Roi Bust Tea– What makes rooibos tea particularly good for calming the mind is the unique flavonoid aspalathin. Research shows that this ingredient can reduce stress hormones and is associated with improvements in high blood pressure, cardiovascular disease, insulin resistance and type 2 diabetes.
–Passionsblumen-Tee– Passionflower has the flavone chrysin, which has a wonderful anti-anxiety effect and can work in some ways similar to the drug alprazolam. As a mild sedative, passion flower tea helps against nervousness and anxiety and promotes healthy sleep. It is generally considered safe to use, but should not be drunk during pregnancy.
Reduce cortisol with essential oils
There is a lot of evidence supporting the benefits of essential oils for stress and emotions in general. The best essential oils for lowering cortisol, balancing hormones and relieving stress are:
Rose oil
Lavender oil
Neroli
Sage oil
Basil oil
Peppermint oil
Ylang Ylang-Ol
Rose geranium oil
Grapefruitöl
Cypress oil
Rosmarinök
Eukalyptusöl
Chamomile needles
Geranium oil
Essential oils can be combined perfectly with each other. For those with neurological stress that thehormonal symptoms influenced, neroli and jasmine oil have been shown to be helpful. Rose geranium oil and lavender oil can be used when someone is experiencing hormonal imbalance caused by anxiety.
For example, women have reported that rose geranium oil, lavender oil andYlang-Ylang-Ol, neroli oil or jasmine oil have helped relieve mood imbalances and cramps in PMS. Men, on the other hand, can combat their stress with lavender and ylang ylang oil.
Lower cortisol through diet
You can also reduce stress by eating healthy and avoiding unhealthy habits. Fill your diet with nutrient-rich whole foods and lots of fruits and vegetables. Reduce your caffeine intake and avoid sugar, especially right before bed.
Omega-3 fatty acids:Fish oil is one of the best sources of omega-3 fatty acids, which are believed to lower cortisol. Studies show that taking fish oil reduces cortisol levels compared to placebo in just three weeks. Wild Alaskan salmon is one of the best ways to get enough omega-3 fatty acids through your diet. Other foods high in omega-3 fatty acids include halibut, walnuts, almonds and flaxseed oil.
Vitamin C:Foods high in vitamin C, such as citrus fruits like oranges, but also peppers and dark green leafy vegetables, could lower cortisol levels. Papayas are also good sources of vitamin C.Cantalupen, strawberries, broccoli, Brussels sprouts, tomatoes, asparagus and parsley. By the way, rose hips actually contain more vitamin C than lemons or sea buckthorn berries. Therefore, a rosehip extract supplement could provide you with lots of vitamin C.
Low GI foods: Low glycemic index foods can reduce cortisol levels in your body. It is recommended to consume foods such as eggs, meat, poultry, fish and vegetables to reduce cortisol levels. High glycemic index foods that contain large amounts of sugar or starch are poor choices and can even increase blood cortisol levels.
High GI foods require the use of an almost equivalent amount of animal protein to maintain glycemic balance. It is also necessary extremeAvoid crash diets. Low-calorie diets put a lot of strain on the body and increase cortisol production while reducing testosterone levels.
Dark chocolate:Good news for chocolate lovers: eating dark chocolate can help reduce stress. Researchers in Switzerland examined the effects of dark chocolate on stress metabolism. At the end of a two-week study, scientists found that the group given 40 grams of dark chocolate per day experienced a decrease in blood cortisol levels compared to the control group.
Probiotics and prebiotics: Probiotics are friendly intestinal bacteriain fermented foodslike yogurt, sauerkraut and kimchi. Prebiotics like soluble fiber provide food for these bacteria. Both probiotics and prebiotics help lower cortisol.
Water: Dehydration increases cortisol in the blood. Water is ideal for hydration and avoiding empty calories. A study of nine male runners showed that maintaining fluid intake during exercise reduced cortisol levels.
Good sleepis crucial for cortisol control because your circadian rhythm reaches its lowest point around midnight while you sleep. It should be borne in mind that, in addition to proper nutrition, seven to nine hours of sleep per day and a regular exercise program are crucial for reducing stress hormone levels. Relaxation exercises before bed can also help reduce stress. Instead of spending time on your phone or tablet before bed, limit screen time and try journaling or meditation.
Tips for controlling cortisol
If you are more sensitive to stress, it is especially important that you learn stress management techniques and maintain a low-stress lifestyle. This is a great way to get cortisol production under control while maintaining a healthy lifestyle.
Many have found the following to be very helpful in relaxing the body and mind and supporting the body in maintaining healthy cortisol levels:
Breathing exercises(You can see some hereView relaxation techniques, which help with anxiety attacks or stress & to fall asleep.)
Meditation
Tai Chi
Massagentherapie
Listen to music
Yoga –Yoga combines breathing exercises, meditation and asanas that are proven to benefit mental and physical health.
Lower cortisol through exercise
Our brains and bodies still respond to stress in the same way they did in the days of the cavemen. In other words, your body can't tell whether you're fleeing a predator or taking a HIIT class - it simply understands stress. According to the University of New Mexico, exercise can actually cause a release of cortisol.
According to the University of New Mexico, your body releases cortisol in proportion to the intensity of exercise, which can indirectly lead to weight gain. However, the process is a bit complex. During prolonged cardio, cortisol is released to mobilize your body's carbohydrate stores (glycogen stores). Instead, your body uses fatty acids and amino acids as fuel, making it difficult for glucose to enter your muscles. A prolonged effect of cortisol leads to muscle breakdown.
Your body's metabolism (the process by which your body burns calories) is largely determined by genetics, but also by your body's ratios of fat and muscle, according to Harvard Health Publishing. The higher your muscle mass, the more calories you burn. Long cardio training sessions can therefore indirectly lead to muscle loss and thus hinder weight loss.
Unfortunately, the science gets even trickier. According to a study published in January 2017 in Frontiers in Neuroendocrinology, workout-induced cortisol release (glucocorticoid cortisol) is not the same as cortisol released bychronic stress triggeredbecomes. Stress-induced cortisol causes a release of dopamine, a precursor to the happiness hormone serotonin, which makes you feel good, which stress-induced cortisol alone does not do. Exercise also causes your brain to produce endorphins – compounds that act as natural painkillers. Endorphins improve brain function and also help reduce stress. So: don't stop training!
Can sauna lower cortisol?
The acute effects of sauna bathing (80 – 100 °C) on cortisol levels in blood serum are somewhat contradictory. Some studies have found increased, decreased and unchanged cortisol levels, while others showed no change immediately after sauna. A 2007 study examined the influence of thermal stimuli on hormonal metabolism in women. The aim of the study was to compare basic physiological, biochemical and hormonal responses in women exposed to thermal stress in a Finnish sauna and to evaluate these responses in relation to the duration of the stress.
Twenty healthy women were divided into two groups, with each group having a sauna every two days for two weeks (i.e. a total of seven sauna sessions). The test subjects in the first group had a continuous 30-minute sauna session, while the test subjects in the second group spent 45 minutes in the sauna with a five-minute cool-down break in between. The temperature and relative humidity in the sauna were 80 °C and 5 – 27%. All physiological and biochemical tests were performed on the first and 14th days of the experiment, both before and after thermal exposure.
The study showed that thermal stress in a sauna led to an increase in blood cortisol levels. However, the increase after the last bath was significantly less than after the first bath, indicating that the subjects' bodies adapted to the stressful thermal conditions. The increased distribution of theStress hormones such as corticotropin[ACTH], human growth hormone [hGH] and cortisol after the last sauna bath were less pronounced in group 2. Overall, the results indicate that the 30-minute continuous sauna bath is more stressful for the organism than the 45-minute bath with a 5-minute cooling down break.
