Part 2 : Cortisol, the Stress Hormone.

Cortisol, often referred to as the stress hormone, is essential for our stress response, but when produced in excess, it can have negative effects on our health. Fortunately, there are natural solutions to regulate and reduce cortisol levels. Whether through a balanced diet, regular physical activity, relaxation techniques, or adaptogenic plants, many strategies can help you better manage stress. In this article, we offer practical advice and supplements to lower cortisol and enhance your daily well-being.

1.What are the natural solutions for lowering it?

Here are some good habits and supplements to adopt, proven by current scientific research, to lower your cortisol levels.

• An unrestricted Mediterranean diet rich in omega-3s

A balanced diet of vegetables, proteins (meat, fish, chicken, eggs) and quality carbohydrates (whole rather than refined) can only improve cortisol levels. It seems important to consume sufficient quality carbohydrates, as caloric restriction tends to increase cortisol levels¹ . 

Consumption of omega-3s, certain leafy green vegetables, oysters and asparagus also seems beneficial against stress, with fish oil appearing to be one of the best sources for reducing cortisol. Several studies have shown that supplementation with omega-3 polyunsaturated fatty acids or fish oil can improve the functioning of the hypothalamic-pituitary-adrenal axis, while low levels of omega-3 polyunsaturated fatty acids in plasma may be associated with increased cortisol² concentrations.

• Regular physical activity during the day

Studies suggest that this helps reduce cortisol secretion in times of stress. On the other hand, this benefit may disappear if you exercise while dehydrated (increasing bodily stress) or if you practice your sport in the evening, which adversely affects the quality of your sleep.

• Serene friends, family and work environment, hobbies and pets

It sounds obvious, but numerous studies show the crucial impact of this parameter of our lives on high stress and cortisol levels. A study by American researchers, for example, shows that communicating regularly with close friends or younger strangers is associated with lower cortisol levels³.

Similarly, feeling supported and not judged by those around you helps to limit cortisol spikes. These effects are reinforced by the presence of pets and the practice of fulfilling hobbies, such as an artistic activity⁴.

2.Deep, conscious breathing and spirituality

Deep breathing exercises, particularly ventral or diaphragm breathing, are a proven technique for reducing stress. Yoga and tai chi are also good allies. Spirituality, mindfulness meditation or more traditional psychological therapy (cognitive-behavioral) can also help reduce your reactivity in response to stress.

3.Adaptogenic plants and relaxing supplements

Research has investigated the potential effect of certain adaptogenic plants on stress management and cortisol modulation:

• Ashwagandha. Studies have shown that taking ashwagandha can significantly reduce cortisol levels⁵ and improve stress-related symptoms such as anxiety and fatigue. One study of 64 adults reported an average 27.9% reduction in cortisol after 60 days of supplementation.

• Panax ginseng and Siberian ginseng (Eleutherococcus) are known to help reduce physical and mental fatigue and stimulate the immune system⁶.

• Rhodiola rosea acts by regulating adrenal gland activity and reducing cortisol production. One study showed that taking Rhodiola rosea extract for four weeks significantly reduced cortisol levels in subjects suffering from chronic fatigue⁷.

• Vitamin C acts by supporting the activity of the adrenal glands, helping them to produce less cortisol in response to stress. One study showed that vitamin C supplementation reduced cortisol levels in people subjected to intense physical stress, such as prolonged exercise⁸

*It should be noted that these claims and results require further validation, and the use of these supplements should be discussed with a healthcare professional.

4.Reduce or postpone your caffeine intake

Generally speaking, caffeine seems to have a strong influence on our ability to mobilize cortisol⁹. Regular caffeine consumers secrete less cortisol when faced with any kind of stress¹⁰, which is rather double-edged.

5.Start the day with subdued light

The type of light we are exposed to when we wake up has a major influence on our cortisol levels. Waking up in subdued white light (or even red or blue light) reduces the cortisol peak generated by brighter light by a factor of 4.515. We therefore recommend waking with the sunrise and soft natural light, or “dawn alarm clocks” with progressive light¹¹

Conclusion

If you don't suffer from a particular pathology that increases your cortisol levels, instead of trying to reduce them at all costs, it's more important to lead as healthy a life as possible and learn how to manage chronic stress (see our stress quiz) and let go.

Cut yourself off from anxiety-provoking news and, if your mental load remains too high, don't hesitate to consult a therapist for guidance.

“This blog is for information purposes only and does not constitute medical advice. Always consult a healthcare professional before making any changes to your diet or lifestyle.”

References : 

1. Real-World Intake of Dietary Sugars Is Associated with Reduced Cortisol Reactivity Following an Acute Physiological Stressor », Nutrients, janvier 2023.
2. Anna Serefko, Monika Elżbieta Jach, Marlena Pietraszuk, Małgorzata Świąder, Katarzyna Świąder, Aleksandra Szopa. Omega-3 Polyunsaturated Fatty Acids in Depression. Int J Mol Sci. 2024 Aug; 25(16): 8675. doi: 10.3390/ijms25168675. PMCID: PMC11354246
3. « What are friends for? The impact of friendship on communicative efficiency and cortisol response during collaborative problem solving among younger and older women », Journal of Women & Aging, 2021.
4. « Reduction of Cortisol Levels and Participants' Responses Following Art Making », Art therapy, 2016.
5. « Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study », Cureus, 2019.
6. Joshua Burns. Common herbs for stress: The science and strategy of a botanical medicine approach to self-care. 2022 Dec 10;30:100592. PMID: 36530213
7. Seungyeop Lee 1, Dong-Kwon Rhee Effects of ginseng on stress-related depression, anxiety, and the hypothalamic–pituitary–adrenal axis 2017 Jan 24;41(4):589–594. doi: 10.1016/j.jgr.2017.01.010.
8. Emilija Ivanova Stojcheva, José Carlos Quintela. The Effectiveness of Rhodiola rosea Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence. Molecules. 2022 Jun 17;27(12):3902. doi: 10.3390/molecules27123902.
9. E M Peters¹, R Anderson, D C Nieman, H Fickl, V Jogessar . Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running. Int J Sports Med 2001
10. « Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels », Psychosom Med., 2005.
11. « The Moderating Effects of Regular Caffeine Use on Cortisol Reactivity under Explicit Negative-Evaluative Stress », Psychoneuroendocrinology, 2023. / « The effects of light exposure on the cortisol stress response in human males », Stress, 2021.

 

The Adrien Gagnon team.