Cortisol, often referred to as the stress hormone, plays a key role in various bodily functions. From the metabolism of carbohydrates, proteins and lipids, to the regulation of blood pressure and immune function, its influence is vast and complex. However, high cortisol levels over long periods of time can have negative health consequences. In this article, we'll cover the science behind cortisol, and offer practical tips and supplements for effectively managing its levels.
What is Cortisol ?
Cortisol is a steroid hormone produced by the adrenal glands located above the kidneys. It is primarily released in response to stress and low blood glucose levels. It is vital for maintaining various metabolic and physiological processes.
Why Cortisol is Important ?
Balanced cortisol levels are crucial for human health. It regulates metabolism, helps control the sleep-wake cycle, influences memory and participates in the regulation of blood pressure and cardiovascular function. Excess cortisol can lead to health problems such as insomnia, weight gain, high blood pressure, and a weakened immune system.
How to Keep Cortisol Low
Regular exercise
Regular physical activity is a great way to reduce cortisol levels. However, avoid intense workouts before bed, as they can temporarily increase cortisol levels.
Quality sleep
Quality sleep is essential to maintaining balanced cortisol levels. Try going to bed and getting up at the same time each day to help your body clock regulate itself.
Relaxation techniques
Methods like meditation, yoga, and deep breathing can help reduce cortisol levels by calming the nervous system.
Supplements to Manage Cortisol
Ashwagandha
L'ashwagandha is an adaptogenic herb that has been the subject of numerous scientific studies for its effects on cortisol levels. It works by mitigating the effects of stress on the central nervous system, thus helping to reduce cortisol levels. Its effectiveness has been confirmed in randomized controlled studies, which showed a significant reduction in cortisol in participants. (To learn more, see the article: Ashwagandha, Indian ginseng and its properties)
Rhodiola Rosea
Rhodiola Rosea is another adaptogenic herb known for its anti-stress properties. It appears to act directly on the adrenal glands, regulating the production of cortisol and other stress hormones. Clinical studies have shown that it can help reduce fatigue and improve cognitive performance, in addition to normalizing cortisol levels. (To learn more, see the article: The benefits of Rhodiola Rosea Extract - Fatigue and Stress)
Magnesium
THE magnesium is an essential mineral known for its role in muscle relaxation and nerve regulation. Research suggests that magnesium may also play a role in regulating cortisol levels by modulating the activity of the adrenal gland. Sufficient magnesium intake can therefore contribute to better hormonal balance and a healthier stress response. (To learn more, you can read the series of 3 articles on magnesium. Here, the link to the first: Magnesium, essential for health!!!)
Green tea
THE green tea is rich in antioxidants called catechins, which can help reduce oxidative stress, a common cause of high cortisol levels. Additionally, green tea contains L-theanine, an amino acid that can help soothe the nervous system. (See article: Matcha What are the benefits of this wonderful Japanese green tea?s?)
L-Theanine
There L-theanine is an amino acid found in green tea and some mushrooms. It is known for its relaxing properties and its ability to reduce stress without inducing drowsiness. Several studies suggest that L-theanine can actually reduce cortisol levels by promoting a state of relaxation and decreasing the perception of stress. (See the article here: The benefits of L-theanine)
Conclusion
Managing cortisol is a complex task that requires a comprehensive approach, including a healthy lifestyle, a balanced diet, and, if necessary, supplements. High cortisol levels can have negative health effects, so learning how to manage them effectively is crucial.
References:
- “Cortisol Its Role in Stress, Inflammation, and Indications for Diet Therapy” - Today's Dietitiann
- “The role of cortisol in the body” - Medical News Today
- "Effects of and Resistance to Cortisol" - NCBI