How Can I Reduce the Amount of Cortisol Secreted?

Cortisol is secreted in higher amounts during times of stress whether it is emotional, physical or environmental. Many years ago, stress was not as prolonged and frequent as it is today. Continual stress means that your body releases higher levels of cortisol for much longer periods of time. The key to reducing cortisol levels is decreasing the everyday experiences of stress. This involves some lifestyle and supplemental changes.

Lifestyle Changes for Cortisol Reduction

• Do what you can to reduce your daily stress and enjoy your life. If possible, delegate some work responsibilities to others to lighten your workload. If you commute to work, finding a carpool or use public transportation to relieve stress from driving in traffic. Taking the bus or train can also provide time to catch up on some fun reading, chatting with friends or just looking out the window and enjoying the view.

  Bring more physical activity into your life. This can mean dancing to music, taking a walk, doing yoga or going for a run. Choose the physical activities that you enjoy. According to Dr. Janet Hull in her article "Cortisol--Is Not a Nasty Little Hormone," normal exercise and physical activity help to decrease cortisol levels. Relaxing activities, like meditation, deep breathing or listening to soothing music, also help to calm the mind and body.

  If there are unresolved issues that cause continued anxiety, find positive help, such as counseling, to alleviate the stress.

Supplements that Reduce Cortisol

• Take herbs and amino acids help the body to deal with stress and reduce cortisol levels. These include ashwagandha, magnolia and Siberian ginseng. Magnolia contains the constituent honokiol, which has exhibited antistress actions. Siberian ginseng is an adaptogen that aids the body when confronted with stress and provides greater stamina. The amino acid theanine, which is found in green tea, is a stress reliever. If you prefer not to drink green tea, it is also available in capsule and chewable forms.

  Include supplements that support your adrenal glands. There are numerous ways to provide extra support to the adrenal glands. According to Phyllis Balch in her book, "Prescription for Nutritional Healing," vitamins B and C are essential for the basic functioning of the adrenal glands. Coenzyme A, also called pantethine, helps with adrenal functioning and aids in the reduction of stress.

  Stabilize your blood sugar. Blood sugar balancing herbs, like Banaba leaf, also aid in cortisol balancing since cortisol is often connected with high blood sugar and chronic high insulin levels. Vanadium (an element found in minerals) helps with the formation of glycogen and encourages the uptake of glucose. The mineral chromium is necessary for proper usage of insulin and, with vanadium, can help keep insulin levels in a healthy range.

  Monitor your cortisol levels with periodic saliva or blood tests. This allows you to compare your results to your own improved physical health and ensure that your cortisol levels do not decrease below a healthy amount. Although cortisol is detrimental in high amounts it is necessary for heart and bone health.