An Overview Of Phosphatidylserine Supplementation
Phosphatidylserine supplements have, to a large extent, become the go-to supplement when balancing high cortisol levels in the body. Your body produces this chemical, but its ability to do so is mostly dependent on the food you eat as a source. Although these supplements used to be made from cow brains, they are now more commonly manufactured from cabbage and soy.
What Causes Abnormal Cortisol Levels
Cortisol isnt bad you need it to help regulate your responses to life. Regulation involves a very complex interplay of feedback loops between the hypothalamus, pituitary gland, and adrenal glands, says Dr. Singh.
In general, cortisol levels tend to peak in the late morning and gradually decline throughout the day, he explains. When a stressful event occurs, the increased cortisol will work alongside our fight or flight mechanisms to either upregulate or downregulate bodily functions. the central nervous system, cardiovascular system, gastrointestinal system, or immune system.
In addition to normal processes that trigger or suppress cortisol release, levels can also be affected by different medical conditions, Dr. Singh says. For example, if someone has abnormally high levels of cortisol, this is called Cushings syndrome, which is typically caused by a tumor affecting any of the glands that take part in the process of cortisol production.
When people suffer from abnormally low levels of cortisol, its called Addisons disease. It generally occurs due to adrenal gland dysfunction, but could also be the result of abnormal functioning of any of the other glands in the cortisol production process.
Finally, if you use corticosteroid medications such as prednisone or dexamethasone, prolonged use will result in excessive cortisol production, Dr. Singh says.
Practice Good Sleep Hygiene
Sleep hygiene is something of an odd term, but it means going to bed and waking up at a regular and consistent time each day, even on the weekends. The magic number for most people is to get 7 to 9 hours of restful slumber on a nightly basis.
This will help the bodys natural sleep and wake cycles, in which cortisol plays a big role. Good sleep habits will actually improve the amount of restful, regenerative sleep a person needs by naturally balancing cortisol levels.
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Pinpoint Your Comfort Food Triggers
Try writing down what you eat in an effort to get a better idea of when you stress eat. “Keeping a food journal for a week can help you pinpoint the times where you indulge in comfort foods or when you make sensible, healthier choices,” says Balk. “If dinner before a big test or meeting tends to be fried ‘comfort food,’ it’s worthwhile to stop the cycle and replace that emotion with a healthier choice or receive consolation another way.”
Natural Ways To Lower Cortisol
In many cases, the brain and adrenal glands can regulate cortisol on their own. When stress has gone away, the body will stop making cortisol and the levels will return to normal.
However, people with chronic stress, certain medical conditions, or who take certain medications can have cortisol levels that are higher than usual. They may want to try some techniques for lowering cortisol, such as:
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Engage In Creative Projects
Engaging in creative pursuits such as playing a musical instrument, getting involved in a community performance, or creating visual art can also be helpful in lowering cortisol levels.
Kaimal et al. found that engaging in a painting project for 45 minutes dropped cortisol levels drastically in a group of 39 adults participating in art therapy.
Tend To Your Spirituality
If you consider yourself spiritual, developing your faith can also help improve cortisol levels.
Studies show that adults who expressed spiritual faith experienced lower cortisol levels in the face of life stressors such as illness (
69 ).
If you do not consider yourself spiritual, these benefits may also be available through meditation, developing a social support group, and performing acts of kindness .
Summary
For those with spiritual inclinations, developing faith and participating in prayer can help manage cortisol. Whether youre spiritual or not, performing acts of kindness can also improve your cortisol levels.
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How To Lower Cortisol In Men Conclusion
Well, there you have it: perhaps the most intensive and thorough discussion of cortisol, its causes, and what it can do to you on the internet.
I hope youll consider this article a major resource for all your questions related to stress and sex.
After all, as weve seen, the consequences of letting cortisol get out of hand can be disastrous for virtually every organ in your body.
How To Test Your Cortisol Levels
A blood, saliva, or urine test can be done to measure your cortisol levels. Depending on the cause, your GP might sometimes arrange a cortisol test, most commonly using a blood test.
Cortisol blood test
A cortisol blood test is usually done in the morning when your cortisol levels tend to be at their highest. Cortisol levels tend to fall as the day goes on, reaching their lowest point at night before bed.
Cortisol urine test
A cortisol urine test involves collecting all of your urine over the course of a day. This can help to show how your cortisol levels change throughout the day.
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Stick To A Regular Eating Schedule
Though it can be tricky at times, sticking to an eating schedule is a great way to keep stress under control. This is in part because it takes the guesswork out of when your next meal will be, which in and of itself can be a source of anxiety. In turn, sticking to a schedule can also help prevent stress-eating, another habit that can contribute to an uptick in cortisol levels, especially since we tend to reach for cortisol-boosting sweets and comfort foods when we’re overloaded.
“Recognize if and when you are engaging in stress eating: Try to keep a regular eating schedule where you avoid ever getting too hungry and avoid ever stuffing yourself to the brim,” advises Miller. “Before grabbing a snack, take a minute to ask yourself if you are truly hungry. You may find that you are really just stressed and looking for something to munch on or you are bored. Try to structure an eating routine where you eat a meal/snack every 3-4 hours while awake.”
Cortisol Wrecks Your Cardiovascular System
If you look back at the list of high cortisol effects we mentioned, youll see high blood pressure sitting right in the middle.
While all that pumping blood can be helpful if youre running from a prehistoric beast or maxing out at the gym, it only causes damage when youre sitting at your desk or stuck in traffic.
In fact, there have been thousands of studies on how and why blood pressure issues destroy your cardiovascular system.
However, some like this help remind us that this isnt just a problem for the old guys.
Its actually pretty simple: the more your heart operates at full capacity, the more likely youll damage your arteries and hinder blood flow.
As weve already mentioned, thats one of the easiest ways to hinder your erectile function.
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The Best Herbal Supplements To Reduce Cortisol
There are many herbal remedies known to alleviate stress by reducing cortisol.
The following have both long histories of use for stress and the scientific evidence to support that they reduce cortisol in humans.
Ashwagandha
Ashwagandha is a traditional Ayurvedic herb used mainly to treat anxiety.
It belongs to a select group of herbs referred to as adaptogens natural remedies that counter the physical and mental effects of stress.
” Ashwagandha excels at stress reduction and decreases cortisol significantly more than many other supplements.
Adaptogens are neither stimulating nor sedating, but bring the body into a state of balance known as homeostasis.
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Arctic Root
Arctic root is another adaptogenic herb used in traditional Chinese medicine to increase vigor and stamina.
It reduces cortisol and increases resilience to stress, but is slightly energizing rather than sedating.
Bacopa
Ginkgo
Cordyceps
Can You Manage Cortisol Levels On Your Own
The good news is that if your doctor informs you that your cortisol levels arent at an ideal level, you can take steps to get your numbers where they could be. According to Dr. Singh, some simple ways to promote optimal cortisol levels include:
- Follow a regular sleep routine every night to increase your chances of getting enough deep sleep.
- Do cardiovascular and strength training exercise on a regular basis.
- Bring stress down with a practice such as daily mindfulness meditation and/or deep breathing exercises.
- Reduce caffeine intake as much as possible.
- Maintain an active social life filled with healthy hobbies and relationships.
The bottom line: Talk to your doctor if you think your cortisol levels are off so that you can get an accurate diagnosis and management plan.
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High Cortisol Testing And Diagnoses
Your doctor can order a number of tests to determine if you have abnormally high cortisol levels. Both blood and urine testing help reveal a problem, but a 24-hour urine test is used more often than a cortisol blood test to diagnose Cushings disease or syndrome.
The cortisol values listed below, which can be obtained from a blood test, serve as a reference range for whats considered normal. Cortisol levels above this normal range are considered high and can be risky or problematic.
But keep in mind that values differ depending on time of day, age and the type of cortisol test preformed. Saliva tests are now also recommended and appear to be as reliable as a blood sample. Additionally, an overnight dexamethasone suppression test may also be recommended, and it involves taking a dose of a corticosteroid medicine called dexamethasone to determine how blood cortisol is affected.
Because of this, your doctor will always need to evaluate your results in light of your specific symptoms and medical history.
- Normal cortisol ranges for adults and children in the morning are between five to 23 micrograms per deciliter or 138 to 635 nanomoles per liter
- Normal cortisol ranges for adults and children in the afternoon are between three to 16 mcg/dL or 83 to 441 nmol/L
- Normal cortisol for a newborn baby is between two to 11 mcg/dL or 55 to 304 nmol/L
Final Thoughts on Cortisol Levels
Does Garlic Reduce Cortisol
Our adrenal glands can go into overdrive during times of high stress, and garlic can help reduce the amount of stress hormones produced and increase your energy levels.
Can vitamin D Reduce cortisol?
The current study indicates that vitamin D has the potential to reduce cortisol levels and the cortisol:cortisone ratio. Suboptimal levels of vitamin D have been associated with impaired exercise performance, as it reduces muscle action and skeletal mineralisation .
How do you flush cortisol?
The following simple tips may help to moderate cortisol levels:
Does Salt reduce cortisol?
Stress is characterized in the human body by high levels of the hormone cortisol, referred to as the stress hormone. Scientific research has shown, both in animals and in humans, that increased levels of salt consumption are very effective in reducing levels of cortisol.
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High Cortisol Levels Throughout The Day
Cortisol spikes in response to stressors like work deadlines, environmental pollution, and inadequate sleep. Ongoing high levels of cortisol can be caused by too much coffee, a lack of carbs throughout the day, or an intensive focus on schedules. If cortisol levels stay elevated, youre wired but your adrenals are getting tired. It feels like:
- Youre constantly behind schedule and racing to catch up.
- Youre exhausted and hyper at the same time.
- People comment on how fast you talk.
- Youre easily irritated and feel little enthusiasm for anything.
Consume Enough Food Protein And Water
Eating enough protein and calories, and drinking enough clean, filtered water is also critical to keeping stress hormone levels low.
Studies show that severely restricting calories elevates cortisol levels .
Restricting protein and depriving yourself of the amino acid leucine can also stimulate the stress response and increase stress hormones .
Thats why I eat plenty of food each day and supplement with creatine and BCAA protein powder throughout the day when I dont have access to a source of high-quality protein.
Lastly, make sure you stay hydrated and drink plenty of water.
Properly-hydrated runners have noticeably lower cortisol levels than dehydrated runners .
I use this Berkey system to filter my water so that its as pure as possible. You can get it here or here.
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Possible Side Effects Of Phosphatidylserine
Although no side effects have been reported, as with all cortisol supplements, there are a few possibilities. These are as follows:
- Phosphatidylserine made of animal brains could carry certain diseases.
- High dosages have the potential of causing insomnia, stomach pains, and nausea.
Phosphatidylserine supplements should ideally be taken under the supervision of a healthcare practitioner. Different forms are available, depending on the specific clinical application.
Take A Moment And Just Breathe
It may seem like pseudoscience and something that new age practitioners try to pass on as facts but studies have shown that taking a moment to breathe will not only help lower your stress levels but it also works as a tip on how to lower cortisol.
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Swap Intense Workouts For Gentle Exercise
The length and intensity of your workouts can have a big impact on your cortisol levels. High intensity exercise, around 80 percent of your maximal oxygen uptake, even when done for just 30 minutes significantly elevates cortisol levels. Consistent long-duration exercise can also raise your cortisol level.
When scientists studied the cortisol concentrations in the hair of endurance athletes, they found higher concentrations than in non-endurance athletes. Lower intensity workouts on the other hand, like yoga, can reduce cortisol levels by deactivating the stress response, increasing parasympathetic activity, and decreasing norepinephrine.
What Causes High Cortisol Levels
Many things can cause high cortisol levels, including:
- physical and emotional stress your body cant gauge the seriousness of a stressful situation, so something simple like a traffic jam can kick-start your stress response system, as can being ill with a cold
- medication certain medications like corticosteroids and oral contraceptives might increase your cortisol levels
- oestrogen high oestrogen levels in women, for example, in pregnancy, is linked to raised cortisol levels
- an adrenal gland tumour your adrenal glands produce cortisol, so any issues with them can affect your cortisol levels
- a pituitary gland issue an overactive pituitary gland stimulates your adrenal glands to make too much cortisol
- malnutrition for example, if you suffer from an eating disorder
Conditions like depression, diabetes, PCOS, and alcoholism are also linked to high cortisol levels.
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What Are Some Signs And Symptoms Of Abnormal Cortisol Levels
According to Dr. Singh, most people will not experience any symptoms pertaining to their daily cortisol fluctuations. However, if cortisol levels are pathologically high or low for a prolonged period of time, such as several weeks or months, then you might start to notice some of the following symptoms:
High cortisol symptoms:
Why Reducing Your Cortisol Level Is Important
Its one thing when your cortisol surges over the course of an hour or soas the result, say, of a near miss on the roadway or from trying to stop a child from running into traffic here and there, its no big deal.
Problems begin when stress is constant everyday, and your sympathetic nervous system is always on. I call this being in a state of sympathetic overdrive.
Once you go into the overdrive state, the stress-related changes become inflammatory and can lead to arterial damage, atherosclerosis, and even heart attacks. In fact, a study published in the journal Stress reported that men who have heart attacks are likely to have elevated cortisol levels during the three months prior to their event.
Of course, heart disease isnt the only health concern associated with higher cortisol levels. The hormone has also been linked with metabolic syndrome, type 2 diabetes, insomnia, suppressed immune function, weight gain and depression.
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