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Cortisol, also known as the "stress hormone," helps us respond to stress. But too much of it can harm our health. These strategies can help you manage your cortisol levels:
1. Get Good Sleep
Quality sleep helps regulate cortisol. Cortisol levels are highest in the morning and decrease throughout the day. To keep your cortisol levels healthy:
Aim for 7-9 hours of sleep
Stick to a consistent sleep schedule
Establish a relaxing bedtime routine
Keep your bedroom dark, quiet, and cool
2. Manage Stress
Relaxation and mindfulness practices lower cortisol levels. Try:
Deep breathing exercises
Meditation
Yoga
Progressive muscle relaxation
Short sessions of 5-10 minutes regularly can make a difference.
3. Stay Active
Exercise helps manage stress and cortisol. Aim for about 150 minutes of moderate-intensity aerobic activity per week. But don't overdo high-intensity exercise, as it may increase cortisol levels.
4. Eat Well
Your diet affects cortisol levels. A diet high in added sugars and saturated fats can raise cortisol levels. Focus on:
Eating plenty of fruits and vegetables
Choosing whole grains
Including lean proteins and healthy fats
Limiting processed foods and added sugars
5. Consider Supplements (Recommended by a Nutritionist with collaborations with your Primary Care Physician. )
Consult a healthcare provider before taking any supplements. Options supported by research include:
Omega-3 Fatty Acids
Omega-3 fatty acids are important healthy fats found in fish oil and some plant sources.
Recommended Dose: For a healthy heart, the American Heart Association suggests 1 g/day of EPA plus DHA for people with existing heart disease.
Contraindications/Cautions:
May interact with blood-thinning medications like warfarin
High doses may increase bleeding risk
May interact with some diabetes medications
Use cautiously if allergic to fish or shellfish
Magnesium
Magnesium is an essential mineral found in various forms.
Recommended Dose: One study showed that taking 250 mg of magnesium per day (in the form of magnesium gluconate, oxide, and lactate) improved stress and cortisol markers after 3 months. Another source suggests that most adults can benefit from approximately 800 mg of magnesium per day to manage stress and cortisol levels.
1. Magnesium glycinate or magnesium malate are often recommended for stress and cortisol benefits due to their high absorption rates.
2. It's best to start with a lower dose and gradually increase to avoid potential gastrointestinal side effects. The maximum recommended daily dose for adults is generally 350-420 mg.
Contraindications/Cautions:
May interact with antibiotics, bisphosphonates, and diuretics
High doses can cause diarrhea and abdominal cramping
Use cautiously if you have kidney disease
May lower blood pressure, so caution is advised for those on blood pressure medications
Vitamin C
Vitamin C is a water-soluble vitamin and antioxidant.
Recommended Dose: Studies suggest that higher doses of vitamin C (1500-3000 mg/day) are more effective for managing cortisol than lower doses.
The effective dose range appears to be 500-3000 mg per day, and some studies have used 1000 mg three times daily for 14 days to lower cortisol and reduce stress responses.
It's important to consider factors such as timing, duration of supplementation, form of vitamin C, and individual health status, which may influence the optimal dose.
Contraindications/Cautions:
May increase iron absorption, which could be problematic for people with hemochromatosis
High doses may cause digestive upset and diarrhea
May interact with certain chemotherapy drugs
Can increase the absorption of aluminum from antacids
Ashwagandha
Ashwagandha is an adaptogenic herb used in traditional Ayurvedic medicine.
Recommended Dose: Studies show ashwagandha supplementation can reduce cortisol levels by 20-50% in chronically stressed adults, with effective dosages typically ranging from 250-600 mg per day.
Most research indicates taking 250-600 mg of ashwagandha root extract daily for at least 8 weeks is beneficial for stress reduction and cortisol management.
Higher doses up to 600 mg per day appear to be more effective than lower doses, but it's recommended to start with a lower dose and increase gradually if needed, under healthcare provider guidance.
Contraindications/Cautions:
May interact with sedatives, thyroid medications, and immunosuppressants
Not recommended during pregnancy due to potential risk of miscarriage
May lower blood sugar and blood pressure, so caution is advised for those on related medications
Should be avoided by those with autoimmune diseases unless under medical supervision
Always consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or are taking medications.
6. Limit Caffeine and Alcohol
Both can impact cortisol levels. Too much caffeine may increase cortisol levels, while alcohol can affect sleep patterns and cortisol regulation. Use them in moderation.
7. Connect with Others
Regularly spending time with friends, family, or support groups can help reduce stress.
8. Manage Your Time
Use time management techniques to prioritize tasks, set realistic goals, and reduce feelings of being overloaded.
Remember, managing cortisol levels is about creating a lifestyle supporting your well-being. Ready to transform your health? Book a discovery call now if you're concerned about your cortisol levels or experiencing chronic stress to create your personalized nutrition plan. Let's nourish your best self together! Using these strategies, you can take proactive steps to manage your cortisol levels and improve your overall health and stress resilience.
References:
Barbadoro, P., et al. (2013). Fish oil supplementation reduces cortisol basal levels and perceived stress: A randomized, placebo-controlled trial in abstinent alcoholics. Molecular Nutrition & Food Research, 57(6), 1110-1114.
Beserra, A. H. N., et al. (2018). The effect of exercise on the cardiovascular risk factors constituting the metabolic syndrome. Sports Medicine, 48(12), 2697-2716.
Brody, S., et al. (2002). A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Psychopharmacology, 159(3), 319-324.
Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.
Hostinar, C. E., et al. (2014). Psychobiological mechanisms underlying the social buffering of the hypothalamic–pituitary–adrenocortical axis: A review of animal models and human studies across development. Psychological Bulletin, 140(1), 256-282.
Kiecolt-Glaser, J. K., et al. (2015). Stress, inflammation, and yoga practice. Psychosomatic Medicine, 77(1), 59-72.
Leproult, R., et al. (1997). Sleep loss results in an elevation of cortisol levels the next evening. Sleep, 20(10), 865-870.
Lovallo, W. R., et al. (2005). Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic Medicine, 67(5), 734-739.
Park, B. J., et al. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26.
Pascoe, M. C., et al. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95, 156-178.
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