In today's fast-paced world, stress seems to be an inevitable part of daily life. Whether it's work deadlines, personal responsibilities, or global events, our bodies are constantly responding to stressors, triggering the release of cortisol, the primary stress hormone. While cortisol is essential for survival, chronically elevated levels can wreak havoc on our health, leading to issues such as adrenal fatigue, anxiety, hormone imbalance, weight gain, and compromised immune function. Fortunately, there are natural ways to support our adrenal glands and balance cortisol levels. Specifically, these five adaptogens/supplements are known to help significantly in supporting balanced stress levels.
Ashwagandha
Ashwagandha is an adaptogen, meaning it helps your body maintain resilience, supporting immune function and stress levels. It is part of the nightshade family, native to India, where it has been used for thousands of years. There are many studies documenting the efficacy of ashwagandha in lowering stress levels when compared to a placebo. Ashwagandha has been proven to decrease levels of cortisol in the blood, and improve sleep and fatigue. Note that there are some studies suggesting that ashwagandha may take a toll on certain organs, including the liver, when taken too frequently. I believe in taking 250mg-500mg a day for about three weeks, followed by taking a week off.
Rhodiola
Rhodiola is another adaptogen that has been used for centuries in Russia and Scandinavia to treat anxiety and stress. Studies have shown an improvement in burnout when taking rhodiola, with symptoms improving in as little as one week.
Holy Basil
Holy basil is an herb native to Australia and Asia. It works by slowing the release of cortisol as well as blocking cortisol receptors. Studies have shown holy basil to have antidepressant and antianxiety properties comparable to pharmaceuticals. Keep in mind, holy basil can have blood pressure lowering effects, so use discretion if you are currently on blood pressure medication.
Mushrooms (Reishi, Cordyceps, Lions Mane)
These three adaptogenic mushrooms have been shown to improve functions of the hippocampus, which controls emotional responses and memory processing. Combining these mushrooms has a synergistic effect, improving stress levels as well as cognitive function.
L-theanine
L-theanine, an amino acid found in green tea, has been shown to promote relaxation and reduce stress without causing drowsiness. It increases levels of GABA, dopamine, and serotonin, promoting relaxation and reducing anxiety levels. Supplementing with L-theanine may help lower cortisol levels and improve overall well-being, particularly during periods of heightened stress.
Incorporating lifestyle choices, habits, and supplements into your daily routine can help support adrenal health and balance cortisol levels naturally. By prioritizing stress management techniques, ensuring quality sleep, maintaining a balanced diet, and integrating adaptogenic herbs, omega-3 fatty acids, and L-theanine supplementation, you can optimize your body's stress response and promote overall well-being. Remember that consistency is key, and always consult with a healthcare professional before making any significant changes to your health regimen. With dedication and mindful choices, you can cultivate resilience and find harmony in the face of life's inevitable stressors.
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