Cortisol, a hormone secreted by the adrenal glands, is a vital chemical modulator that receives notoriety because of its role in the body's stress response. Knowing the effects of cortisol can motivate you to keep yours in check. A partial list of cortisol's effects include increasing blood glucose, blood pressure and stomach acid, and decreasing immune function, inflammation and bone formation. It also speeds collagen loss from the skin. Natural methods for lowering cortisol are available and are highly effective.
Exercise
Cortisol helps to mobilize the body's resources to weather short periods of stress. Healthy exercise burns up the excess blood sugar made available by the cortisol and makes use of the elevated blood pressure to push blood to the muscles, which convert that burst of internal energy into useful physical work. Blood pressure, blood sugar and cortisol levels revert back to a lower level post-exercise, and the feel-good chemicals serotonin, dopamine and endorphins will increase.
Rest and Relaxation
Sufficient sleep is necessary in order for the body to carry out its restorative and replenishing functions. When sleep-deprived, the nervous system remains in a state of alertness that requires higher levels of cortisol. There is no supplement or diet that can replace sleep or make up for lack of sleep. Serotonin and dopamine rise when sleep levels are adequate. And, when you are well-rested, your ability to deal with day-to-day stressors is improved, which leads to lower cortisol levels.
Diet
Key components of a cortisol-reducing diet include low levels of refined carbohydrates. These processed dietary sugars cause the blood sugar to spike, simulating stress in the system and leading to a release of cortisol. Good, quality protein, such as fish, lean meats and a variety of whole grains, help lower cortisol by slowing the release of sugar into the blood. High dietary levels of omega-3 fatty acids are useful for gently reducing inflammation in the body without the harmful side effects that occur when cortisol is excessively called upon.
Supplementation
It is widely known that stress depletes the body of nutrients, so it is wise to cover those bases by taking a multivitamin and mineral supplement to offset possibly having to resort to more complicated therapy. In particular for cortisol management, vitamin C is recommended because it is present in high concentrations in adrenal tissue. Another nutrient that makes the list of recommended supplements is phosphatidyl serine, a lipid substance known for its ability to increase physical endurance and resilience to stress.
Herbs
Medicinal herbs offer a wealth of healing options to the stressed and cortisol-imbalanced individual. An entire category, known as adaptogen herbs, are recognized for their ability to restore normal function, no matter which direction that function has erred. For cortisol-lowering, the ayurvedic herb ashwagandha tops the list for relief of anxiety-induced insomnia and for supporting the adrenal glands. Holy basil is medicinal herb that has specific beneficial effects on cortisol and blood sugar. Another adaptogen herb with significant anti-stress properties is ginseng. This perennial favorite is available in several varieties, including Chinese, American, Korean and Siberian.
