Cortisol is a steroid hormone that your adrenal glands produce and release when you are under stress. If you experience long-term stress, excess cortisol and other stress-related hormones can have a damaging effect on your body. Prolonged stress can lead to lower immune function, fatigue and an imbalance in gastrointestinal flora, putting you at risk for disease. Herbs may help reduce cortisol and relieve stress. Consult your health care provider for advice before starting herbal therapy.
Herbal Actions
Herbs that may reduce stress and cortisol are called adaptogens. In his 2003 book, "Medical Herbalism: The Science and Practice of Herbal Medicine," clinical herbalist David Hoffmann states that adaptogens seem to work by directly supporting the adrenal glands. Adaptogens may help you minimize the effects of long-term stress and thus reduce cortisol levels. Check with a knowledgeable practitioner for advice about dosage and preparation of herbs to reduce cortisol and stress.
Rhodiola
Rhodiola, or Rhodiola rosea, is a tiny succulent with yellow flowers native to the Arctic. Folk healers in Siberia and Scandinavia use the rhizomes to counter stress and increase strength and endurance. As an adaptogen, rhodiola is useful for treating fatigue, stress, anxiety, poor concentration, sexual dysfunction and neurological disorders. In a study published in the June 2010 issue of "Phytomedicine," researchers found that one way rhodiola may reduce stress is by interacting with the hypothalamic-pituitary-adrenal axis, which regulates cortisol and controls the body's stress response. Do not use rhodiola if you are pregnant or trying to get pregnant.
Ashwagandha
Ashwagandha, or Withania somnifera, is a shrub with small red berries found in parts of Africa, Europe and Asia. The seeds have cortisol-reducing action, and Ayurvedic practitioners use the roots, leaves and seeds as an adaptogenic tonic for stress and anxiety. In their 2009 book, "Medicinal Plants of the World," botanist Ben-Erik van Wyk and biologist Michael Wink state that the anti-stress effects of ashwagandha are mainly due to the alkaloids, such as withasomnine. Large doses of this herb may upset your stomach, so consult a knowledgeable practitioner for advice before using ashwagandha.
Ginseng
Ginseng, or Panax ginseng, is a tiny perennial found throughout Asia. It is one of the most important adaptogens in traditional Chinese medicine, and practitioners use the roots for fatigue, poor concentration and general debility. In a study published in a 2004 issue of the "Journal of Pharmacological Sciences," researchers note that the saponins in ginseng, known as ginsenosides, and their metabolites may counter stress by suppressing cortisol production in the adrenal glands. Ginseng also improves immune function, which is not surprising because immunity and stress are interrelated. Ginseng may cause insomnia and should not be taken for more than three months.
References
- "Medical Herbalism: The Science and Practice of Herbal Medicine"; David Hoffmann; 2003
- "Phytomedicine"; Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy; A. Panossian, et al.; June 2010
- "Medicinal Plants of the World"; Ben-Erik van Wyk and Michael Wink; 2009
- "Journal of Pharmacological Sciences"; Proof of the Mysterious Efficacy of Ginseng: Basic and Clinical Trials: Suppression of Adrenal Medullary Function In Vitro by Ginseng; Eiichi Tachikawa1 and Kenzo Kudo; 2004
