The First Step In Cortisol Reduction
As a disclaimer, before running straight to the supplement aisle to tame your stress, we always recommend learning first how to reduce cortisol naturally.
In order to properly address your underlying stressors, using lifestyle factors and eating foods that relax muscles and reduce stress must be tackled first and foremost.
Natural supplements can be the 5-10% push to get you closer to where you want to be, but they are a drop in the bucket compared to making changes to the lifestyle pieces to lower stress.
Now, if youre confident youre changing your diet and lifestyle in a way that gets your body into a state of rest-and-digest versus fight-or-flight mode, then these supplements may give you that bit of extra support needed to get you feeling your least stressed self.
First things first, lets quickly review what this stress hormone cortisol is.
The Best Supplements That Support Healthy Cortisol Levels
Going through a period of prolonged stress and suspect your cortisol levels could use some help or optimization? There are plenty of ways to begin to bring the hormone back to baseline. If you’re looking for a daily supplement to support a robust stress response, these three ingredients have all been shown to support healthy cortisol levels in clinical research:*
The Top 8 Supplements To Reduce Cortisol Naturally
It is time to take a deep dive into our top supplements to reduce cortisol naturally in the form of adaptogenic herbs.
It may seem that adaptogens are popping up everywhere on supplements and food products
We get it. There are many false claims being made in an effort to snatch your hard-earned dollars.
We understand how incredibly confusing and frustrating buying and researching supplements can be. Especially in todays day in age where there are just so many options to choose from. Not to fret friends, we are here to help!
There is also substantial research to support some of these natural remedies, and through clinical experience, we have started to identify which ones actually move the needle depending on you and your needs.
If youre sick of flushing your money down the toilet on supplements that seem to have no positive impact on your stress levels and overall health, keep reading! We are going to dive deep learning about herbs that lower cortisol!
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Consume More Fruits And Vegetables
Eating a diet rich in fruits and vegetables is another way to get rid of lower belly fat. Fruits and vegetables are packed with fiber, which can help you lose weight and reduce the amount of fat around your midsection.
So, if you’re trying to lose weight, make sure to include plenty of fruits and vegetables in your diet.
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What Is The Supplements To Reduce Cortisol
Sorry if youre perplexed. I know its not an easy choice! But its one of the most crucial choices youll ever make. If youre still unsure which type of supplements to reduce cortisol is best for you, I recommend comparing the characteristics and functionalities of the supplements to reduce cortisol listed above. Each has advantages and disadvantages.
Other Ways To Relieve Stress
In addition to giving your body the right vitamins and minerals and supplementing as needed, here are some other ways that Bonney, Leber, and Raisen recommend keeping stress and cortisol levels in check.
Proactively work a handful of these self-care practices into your routine so that the next time a trigger arises, your body is ready to quickly come back to calm:
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What Is Cortisol How Is It Related To Chronic Stress
Cortisol is the bodys primary stress hormone. It is produced by the adrenal glands, then released when the body is dealing with stressful situations or imminent danger .
It is important to keep stress levels under control because the prolonged presence of psychological stressors can lead to an overproduction of cortisol. While the body needs cortisol to manage stress, too much cortisol can lead to a chronic stress response. This can impact various organ systems in the body and have negative effects on the immune system, digestive system, mental status, metabolism, and overall health.
Studies have shown that moderate to high levels of cortisol can increase the risk of chronic disease, including heart disease and diabetes. It can also lead to weight gain and obesity, interfere with sleep, cause brain fog, and impaired immune responses against infection.
Besides external stressors, a rare but serious disease called Cushings syndrome can result in very high cortisol levels in the body.
Natural Remedies For Hormonal Imbalance In Females
Physicians may prescribe pharmaceuticals for balancing hormones, but we know that taking medications indefinitely can often do more harm than good. Thankfully, there are a variety of lifestyle-based natural remedies for hormonal imbalance in females. The exact method you choose will depend on whats going on with your specific hormones, but trying out one or several of the below strategies should help you bring your hormones back into balance:
All of these natural remedies for hormonal imbalance in females can help restore proper levels of hormones, which will have a huge positive impact on your overall health. Plus, most of these strategies are healthy lifestyle habits that we should all be adopting anyway!
If you think youre dealing with hormonal imbalance and want to find a holistic doctor or practitioner who can help you get to the bottom of the issue, our Holistic Health Concierge Service can help you find a custom recommendation. Or, you can use the Concierge Service to evaluate whether the products youre using are disrupting your hormones and find safe alternatives!
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What Does Cortisol Do To The Body
The production of cortisol by the adrenal glands is managed by the pituitary gland.
This is the pea-sized gland which sits at the base of your brain, which is sometimes known as the master gland due to the huge effect It has on the whole body.
Its very clever, because when you wake, exercise or going through a stressful experience, your pituitary gland reacts by sending a signal to your adrenal glands so they know what quantity of cortisol to produce.
If your level is too low, your brain regulates the volume of hormones it creates.
These signals are then received by your adrenal glands and the amount of cortisol they release is fine-tuned to ensure you are creating the correct amount.
Eat Protein In Every Meal
Protein plays an important role in weight loss.
High consumption of protein promotes the release of the satiety hormone, which controls appetite and makes you full for longer.
Protein is also essential for muscle growth and metabolic activity. In addition to helping build muscles, protein promotes the retention of muscle mass when you are trying to lose weight.
Research has shown that people following a protein-rich diet tend to have less belly fat than people who eat a low-protein diet.
Here are the best protein sources according to nutrition experts.
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Do The Right Exercises
Last but not least, doing the right exercises can help you get rid of lower belly fat. There are certain exercises that target the lower belly, such as:
-
crunches
-
leg raises
Make sure to incorporate these exercises into your workout routine to see results.
As you can see, there are many ways to get rid of lower belly fat. So, if you’re struggling with excess weight around your midsection, make sure to try these tips and see what works for you. With a little patience and hard work, you’ll be able to achieve the results you want.
How To Choose The Most Popular Supplements To Reduce Cortisol
The three most crucial criteria to consider are price, quality, and popularity.Price is an obvious factor to consider, as you want to ensure it is acceptable for your needs.Quality should also be examined because buying a low-quality goods will not help you achieve your main aim of obtaining the best product.Finally, while not as obvious as price or quality, popularity can be just as significant as both when it comes to attracting new customers.
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What Happens When Cortisol Is High
Over the last 20 years, studies have increasingly revealed that moderate to high cortisol levels may lead to an array of health issues, such as :
- Chronic disease. Long-term increased cortisol may increase your risk for high blood pressure, heart disease, type 2 diabetes, osteoporosis, and other chronic diseases.
- Weight gain. Cortisol may increase appetite and signal the body to shift metabolism to store fat.
- Lack of energy/difficulty sleeping. It can interfere with sleep hormones which may impact sleep quality and length.
- Difficulty concentrating. Also referred to as brain fog, some people report trouble focusing and lack of mental clarity.
- Impaired immune system. Increased cortisol can hamper the immune system, making it more difficult to fight infections.
- Cushings syndrome. In rare cases, very high cortisol levels can lead to Cushings syndrome, a rare but serious disease.
Elevated cortisol levels can be caused from many underlying issues such as overactivity or cancer of the pituitary or adrenal glands, chronic stress, and medication side effects .
Further, existing chronic disease may lead to higher cortisol levels, causing a chicken or the egg type of scenario .
Therefore, its best to work with a qualified health professional to establish the root cause of your health issues. Along with this, you may want to introduce some effective lifestyle habits that may help you better manage your cortisol levels. Here are some recommendations:
Is It Time To Get A New Supplements To Reduce Cortisol
Youre looking for a new supplements to reduce cortisol. What do you think? Its difficult to predict future price changes. If there are no signs of production slowing, it can be worth buying now to enjoy your investment sooner. But if output is declining and prices are predicted to rise, you might want to wait until the buzz has died down before making a choice.
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Identify If You Have Adrenal Fatigue
Elevations in cortisol are often associated with adrenal problems.
Adrenal problems can create symptoms such as:
Fatigue
Food Cravings
And more.
If you are curious to see if you have adrenal fatigue or problems with your adrenals below.
Well call you for a Free Consultation with either our Naturopath or Certified Health Coach to review the results of you Adrenal Damage Test, give you some free advice and explain more as to how we can help.
Maggy Doherty Ms Rd Ld
Infatuated with all things food, Maggy Doherty is a Registered Dietitian from Dallas, Texas.
After competing as a UCLA student-athlete on the Womens Diving team, earning her Master of Science in Nutrition at the University of Illinois at Chicago, and practicing as a clinical dietitian at Dallas Parkland Hospital, she is now the proud founder of Doherty Nutrition LLC.
References
See Also
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What Is High And Low Cortisol Levels
Tests can detect whether you have too high or too low cortisol levels usually this is done through a blood, urine or saliva test.
Too much cortisol is known as Cushing syndrome, whereas too little cortisol is known as Addisons disease.
These tests will also help screen for other diseases that may affect your pituitary and adrenal glands.
Both of these disorders are very rare. Cushing syndrome is most common in people who take steroid tablets or medicine for long periods of time.
This is because steroids contain a synthetic cortisol, and its rare that your body would produce too much cortisol.3
Addisons disease is a rare condition of the adrenal glands. Around 8,400 people in the UK have Addisons disease.
It can affect any age, however it is more common between people aged between 30 and 50. Its also statistically more common in women than men.4
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PowHers ingredient list looks different than most of the others.
We already discussed they dont add things just to meet a fad.
The ingredients include magnesium, selenium, chromium, iron, Konjac root, Choline, and natural caffeine.
These ingredients combine together to produce maximum weight loss, and is a highly effective supplement for belly fat.
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Remove Trans Fats From Your Diet
Trans fats are found in spreads, margarine, baked foods, and many packaged foods. These fats have been linked to heart disease, inflammation, accumulation of belly fat, and insulin resistance.
Cutting trans fats from your diet will help you lose cortisol belly fat and lower the risk of chronic diseases. Read labels in order to avoid these deadly fats. Look out for hydrogenated oils in the ingredients list.
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.”
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Eat A Nutritious Diet
Nutrition can influence cortisol for better or for worse.
While all foods can be enjoyed in moderation, being mindful of the foods you eat may alleviate symptoms of stress and help you better manage your cortisol levels.
Regular high added-sugar intake may result in elevated cortisol levels. Interestingly, a high sugar diet may also suppress cortisol release during stressful events, making it more difficult for your body to handle stressful situations (
82 ):
Summary
For better gut and mental health, opt for a nutrient-dense diet full of whole fruits and vegetables, whole grains, healthy fats, and foods high in prebiotics and probiotics.
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
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