Reducing Cortisol
We've been talking a lot about cortisol and chronic stress. Let's dive deeper into this
September 20, 2023 Written by Dr Rudy Wietfeldt 0 Comments
All things in moderation, the saying goes.
So too it is for cortisol. As previous posts have described, cortisol is exactly what our system was designed to do in the case of acute stress, but a life chronically stressed gives way to numerous physiological and psychological problems. Reducing cortisol is important for overall health and well-being. Elevated cortisol over an extended time can have negative effects on the body, including increased anxiety, disrupted sleep, and weight gain.
We all can have a tendency towards all-or-nothing thinking. In regard to our choices, Aristotle said that moderation was a moral virtue. Plato described moderation as "...the disposition of the soul where reason, spirit, and desire are in agreement."
So what can we do to get our physiology and psychology more in agreement? What choices can we make?
1. Stress Reduction: Like in the posts introducing the Blue Zones, stress reduction techniques and a low stress lifestyle are critical to living well and living long. Walking, gardening, enjoying the outdoors, box breathing, spending time in prayer, meditation, stretching and yoga...the list goes on and on. Avoid illicit drug use as this never helps the situation long term. Not ever. And please also avoid excessive alcohol use, and do not consume alcohol close to bedtime as it will mess with the depth and quality of your sleep.
2. Manage Priorities: Some call this Time Management, but it really is not time that we are managing. Truth be told, many years ago I studied a philosophy of time course for a semester. Here's what I learned: time is nothing other than what we measure between the events in life. Organize your priorities, schedule them, and follow through with your schedule. Easier said than done, people tell me. (I've heard easier said than done thousands of times in the past decades. My response? 1.) Who said life was going to be easy? 2.) Just because it is easier said than done doesn't mean it is not the right thing to do. And 3.), somewhat facetiously, is not most everything in life easier said than done?) Bottom line, slow down, and get organized according to your values and your priorities. This will help your stress and will reduce your cortisol.
3.) Sleep: Yes, sleep! Many of us struggle getting sufficient sleep. More on this in other posts, but the simple truth is research confirms we need at least 7 hours of continuous sleep at night.
4.) Hydration: Dehydration stresses the body and can increase cortisol levels. Be sure to consume enough water (through drinking water) and by eating fresh fruits and vegetables (many of which contain a high proportion of water.)
5.) Moderated Diet: Again a big Blue Zone topic, what you consume is important. It is not just about feeling full, it is most importantly about eating and drinking what is best for you. Certain vehicles require Premium fuel, and filling the tank with Regular, while it will keep you going for a while, is far less than optimal and leads to eventual problems. You need premium fuel, too. Fatty fishes, like salmon, mackerel, and sardines are high in omega-3 fatty acids, which are linked to lower levels of depression and anxiety. Nuts and seeds, like almonds, walnuts, and flaxseeds are a good source of healthy fats and magnesium. Magnesium plays a role in regulating mood and can help with a reduction in anxiety. Berries are packed with antioxidants and can help protect the brain from oxidative stress and reduce symptoms of anxiety. Enjoy your blueberries, strawberries, and raspberries! Many vegetables contain nutrients that help regulate cortisol levels indirectly through their impact on stress and inflammation: Leafy greens such as spinach, kale, and Swiss chard are great for your health. Complex carbohydrates like whole grains (brown rice, quinoa, and oats) as well as legumes (beans, lentils) serve as a steady source of energy, and this can stabilize mood and reduce anxiety.
6.) Movement: Exercise is not just about going to the gym. Gradually choose a series of habits that involve regular, consistent movement. Aim for at least 30 minutes of moderate exercise most days of the week. Get your heart rate up. Activities like walking or cycling are low-impact and can have great heart and health benefits. Involve family and friends in your activities and enjoy the social benefits too! Speaking of which....
7.) Social Supports: Remember that Mother Teresa (now Saint Teresa of Calcutta) as well as the Surgeon General have said that loneliness is an epidemic. Maintain a strong social and support network. How? Involve yourself with family and friends. Do things together. Play games, go for a walk, talk about life. Share your talents with your community: you were not created to live in isolation.
8.) Herbal Supplements: Some supplements, like ashwagandha, holy basil, and rhodiola rosea, have been purported to help with lowering cortisol levels. Always consult with your healthcare team before taking any supplements as they may interfere with your regular medications or have unfortunate side effects.
Overall, remember that being as healthy as possible does not mean reducing to cortisol levels to zero; it is, as Plato and Aristotle suggested, about moderating a healthy balance. It's about making healthy choices and creating healthy routines.
If you are experiencing ongoing, uncontrolled stress or have concerns about your cortisol levels, please consult with your family doctor, internist, or psychologist. Getting a thorough evaluation and personalized, comprehensive approach can make all the difference. Each of us is different and we all react to foods and changes to regimen differently, too. Please don't hesitate to get the help you need!
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