Chapter 1: Cortisol – stress hormone: the role and consequences of a high level
1.1. Physiology of cortisol: necessary hormone, turning into an enemy
Cortisol is a glucocorticoid hormone produced by the adrenal cortex. He plays a critical role in maintaining homeostasis, regulating many physiological processes. In particular, cortisol is necessary for:
- Metabolism regulation: Cortisol promotes the breakdown of proteins, fats and carbohydrates, providing the body with energy, especially in stressful situations. It increases the level of glucose in the blood, which is necessary for the functioning of the brain and muscles.
- Immune function: Cortisol has an immunosuppressive effect, suppressing inflammatory reactions and modulating the activity of immune cells. In the short term, this can be useful to reduce inflammation, but with a chronically increased level, cortisols weakens immunity.
- Stress reactions: Cortisol is the key component of the Bay or Run system. In response to the stressor (physical or psychological), the hypothalamus releases corticotropin-rilying hormone (CRH), which stimulates the pituitary gland to the release of adrenocorticotropic hormone (ACTH). ACTH, in turn, stimulates the adrenal glands to the production of cortisol.
- Blood pressure regulation: Cortisol helps maintain normal blood pressure, enhancing the sensitivity of the vessels to vasoconstrictor hormones.
- Circadian rhythms: The level of cortisol in the body obeys the circus rhythm, reaching the peak in the morning and gradually decreasing during the day. This helps to regulate sleep and wakefulness.
However, when the level of cortisol is chronically increased, it begins to have a negative effect on the body.
1.2. Factors that cause an increase in cortisol
There are many factors that can lead to a chronically increased level of cortisol. These include:
- Chronic stress: The constant impact of stress factors, such as work, financial problems, personal relations, leads to the constant activation of the “Bey or Run” system and, as a result, to the increased production of cortisol.
- Lack of sleep: Insufficient sleep or violation of circadian rhythms can significantly increase the level of cortisol. During sleep, the body is restored and regulates the hormonal balance.
- Inal meals: A high sugar diet, processed products and caffeine can help increase the level of cortisol. Unregular nutrition and passage of meals can also cause stress for the body and lead to an increase in the production of cortisol.
- Excessive physical activity: Intensive training, especially without enough rest and recovery, can significantly increase the level of cortisol. Although physical activity is good for health, it is important to observe the measure and give the body time to restore.
- Some diseases: Certain diseases, such as Kushing’s syndrome (hypercorticism), adrenal gland tumors and depression, can cause increased cortisol production.
- Taking drugs: Some drugs, such as corticosteroids (prednisone, dexamethasone), are used to treat various diseases, but with prolonged use can cause side effects associated with an increased level of cortisol.
1.3. The consequences of the chronically high level of cortisol
The chronically increased level of cortisol can lead to serious negative health consequences, affecting various body systems:
- Weight gain and obesity: Cortisol stimulates appetite and promotes fat accumulation, especially in the abdomen. This is due to the fact that cortisol enhances the effect of insulin, hormone, which contributes to the deposition of fat.
- Muscle atrophy: Cortisol breaks down proteins, including muscle, to obtain energy. This can lead to a loss of muscle mass and strength.
- Reduced immunity: Chronically increased cortisol levels inhibit the immune system, making the body more susceptible to infections.
- Sleep violation: Cortisol can break the dream, causing insomnia or a superficial sleep.
- Cardiovascular diseases: The high level of cortisol can increase blood pressure, cholesterol and triglycerides in the blood, increasing the risk of developing cardiovascular diseases such as heart attack and stroke.
- Problems with memory and concentration: The cortisol can damage the hippocampus, the area of the brain that is responsible for memory and training.
- Depression and anxiety: The high level of cortisol can violate the balance of neurotransmitters in the brain, which can lead to depression, anxiety and irritability.
- Digestive problems: Cortisol can slow down digestion and cause constipation, bloating and other digestive problems.
- Osteoporosis: Cortisol can reduce bone density, increasing the risk of osteoporosis and fractures.
- Hormonal imbalance: Cortisol can violate the balance of other hormones, such as testosterone, estrogen and thyroid hormones.
Given the serious consequences of the chronically high level of cortisol, it is important to take measures to reduce it.
Chapter 2: Natural Cortisol Lemoves: Appendix Overview
Reducing the level of cortisol with natural means is an integrated approach that includes a change in lifestyle, a diet and the use of certain food additives (BAD). It is important to understand that the effectiveness of natural means can vary depending on the individual characteristics of the body and the causes of an increased level of cortisol.
2.1. Life Change: the foundation for reducing cortisol
A change in lifestyle is a cornerstone in the fight against an increased level of cortisol. This includes:
- Stress management: The development of stress management techniques, such as meditation, yoga, breathing exercises and progressive muscle relaxation, can significantly reduce the level of cortisol. The regular practice of these techniques helps activate the parasympathetic nervous system, which is responsible for the relaxation and restoration of the body.
- Meditations of awareness (MindFulness): It is aimed at concentration at the present moment, awareness of their thoughts and feelings without condemnation.
- Yoga: He combines physical exercises, breathing techniques and meditation, contributing to relaxation and decrease in stress.
- Respiratory exercises: Deep and slow breathing activates the parasympathetic nervous system and reduces the level of cortisol.
- Progressive muscle relaxation: It involves consistent tension and relaxation of various muscle groups, which helps relieve muscle tension and reduce stress.
- Sufficient sleep: Strive by 7-9 hours of quality sleep every night. Create a comfortable atmosphere for sleeping, avoid caffeine and alcohol before bedtime, set the regular mode of sleep and wakefulness. The lack of sleep is a powerful stimulant of cortisol production.
- Sleep hygiene: It includes the creation of favorable conditions for sleep, such as a dark, quiet and cool room, a regular mode of sleep and wakefulness, avoiding caffeine and alcohol before bedtime, and relaxing rituals before bedtime.
- Regular physical exercises: Moderate physical activity, such as walking, swimming, cycling or dancing, can help reduce the level of cortisol and improve overall well -being. It is important to avoid excessive training, which, on the contrary, can increase the level of cortisol.
- Aerobic exercises: Moderate aerobic loads, such as walking, jogging, swimming or cycling, contribute to reducing the level of cortisol and improving the cardiovascular system.
- Power training: Moderate strength training can help increase muscle mass and improve metabolism, which can also help reduce cortisol levels.
- Social support: Maintaining strong social ties with family and friends can help reduce stress and cortisol. Communication with loved ones, joint pastime and a sense of support can significantly improve the emotional state and reduce stress.
- Hobbies and hobbies: The lesson to the favorite thing, whether it is reading, drawing, music or gardening, can help to distract from stressful factors and reduce the level of cortisol.
2.2. Diet for reducing cortisol: Choosing products and diet
Diet plays an important role in the regulation of the level of cortisol. The following recommendations can help reduce the level of cortisol with power:
- Regular nutrition: Passing meals can cause stress for the body and lead to an increase in the level of cortisol. Try to eat regularly, every 3-4 hours to maintain a stable blood sugar level and prevent cortisol emissions.
- Balanced nutrition: Use a variety of foods rich in nutrients, such as fruits, vegetables, whole cereals, low -fat meat and fish.
- Limiting sugar and processed products: Avoid the use of foods with a high sugar content and processed products, as they can help increase the level of cortisol and inflammation in the body.
- Moderate caffeine consumption: Caffeine can increase the level of cortisol, especially in people sensitive to it. Limit caffeine consumption or go to herbal teas.
- Sufficient water consumption: Dehydration can increase the level of cortisol. Drink enough water during the day to maintain a normal level of hydration.
- Products that help reduce cortisol:
- Dark chocolate: Contains flavonoids that can help reduce cortisol level and improve mood.
- Bananas: They contain potassium and magnesium, which help regulate blood pressure and reduce stress.
- Pear: They contain fiber, which helps stabilize blood sugar and prevent cortisol emissions.
- Black tea: Contains L-dean, an amino acid that can help reduce stress and improve concentration.
- Products rich in omega-3 fatty acids: Salmon, tuna, walnuts and flax seeds contain omega-3 fatty acids that can help reduce cortisol level and improve mood.
- Products rich in magnesium: Dark green leafy vegetables, nuts, seeds and whole cereals contain magnesium, which helps regulate the level of cortisol and improve sleep.
- Enzymed products: Yogurt, kefir, sauer cabbage and kimchi contain probiotics that can improve intestinal health and reduce stress.
Chapter 3: Dietary Dietary Bades to reduce cortisol: review and scientific justification
Some biologically active additives (dietary supplements) can help reduce the level of cortisol. It is important to remember that before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.
3.1. Ashwagandha (Withania Somnifera): Adaptogen Zhja Reduced Stress Stress
Ashvaganda is an adaptogenic plant widely used in Ayurvedic medicine. Adaptogens are substances that help the body adapt to stress and maintain homeostasis.
- The mechanism of action: Ashvaganda modulates the activity of the hypothalamo-pituitary-adrenal axis (GGN), reducing sensitivity to stress factors and reducing the production of cortisol. It also has antioxidant and anti -inflammatory properties.
- Scientific research: Numerous studies have shown that Ashvaganda can effectively reduce the level of cortisol, reduce anxiety and improve sleep quality.
- In one study published in Journal of Alternative and Complementary Medicineparticipants who took 300 mg of Ashvaganda extract twice a day for 60 days showed a significant decrease in the level of cortisol compared to the placebo group.
- Another study published in Indian Journal of Psychological Medicineshowed that Ashvagand can effectively reduce the level of anxiety and improve stress resistance.
- Recommended dosage: It is usually recommended to take 300-500 mg of Ashvaganda extract per day, divided into two doses.
- Side effects: Ashvaganda, as a rule, is well tolerated, but in some cases it can cause side effects, such as stomach disorder, nausea and drowsiness. It is not recommended for pregnant and lactating women, as well as people with autoimmune diseases.
3.2. Phosphatidylserine: reduction of cortisol after physical exertion
Phosphatidylserin (PS) is a phospholipid, which is an important component of cell membranes, especially in the brain. It plays an important role in cognitive functions, memory and mood.
- The mechanism of action: Phosphatidylserin can reduce the level of cortisol, especially after physical exertion. It modulates the activity of the GGN of the axis and helps to prevent excessive production of cortisol in response to stress.
- Scientific research: Studies have shown that phosphatidylserin can reduce the level of cortisol after training and improve recovery after physical exertion.
- In one study published in Journal of the International Society of Sports Nutritionparticipants who took 600 mg of phosphatidylserin per day for 10 days showed a significant decrease in the level of cortisol after intense training.
- Recommended dosage: It is usually recommended to take 200-800 mg of phosphatidylserin per day.
- Side effects: Phosphatidylserin, as a rule, is well tolerated, but in some cases it can cause side effects, such as stomach disorder, insomnia and headache.
3.3. Magnesium (Magnesium): Mineral to reduce stress and improve sleep
Magnesium is an important mineral that is involved in many biochemical processes in the body, including the regulation of the nervous system, muscle function and blood pressure.
- The mechanism of action: Magnesium plays an important role in the regulation of the GGN of the axis and can reduce the level of cortisol. It also helps to improve sleep and reduce the alarm, which indirectly helps to reduce the level of cortisol.
- Scientific research: Studies have shown that magnesium deficiency can be associated with an increased level of cortisol and stress. Reception of magnesium additives can help reduce cortisol level and improve overall well -being.
- In one study published in Magnesium Researchparticipants who took 500 mg of magnesium per day for 8 weeks, showed a significant decrease in the level of cortisol and improving stress indicators.
- Recommended dosage: The recommended daily dose of magnesium is 310-420 mg for adults.
- Sources of magnesium: Magnesium is found in various foods, such as dark green leafy vegetables, nuts, seeds, whole cereals and legumes.
- Forms of magnesium: There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium citrate and magnesium glycinate, as a rule, are better absorbed by the body.
- Side effects: Reception of large doses of magnesium can cause side effects, such as diarrhea, nausea and cramps in the abdomen.
3.4. L-theanine: amino acid to relax and reduce stress
L-theanine is an amino acid that is contained in tea, especially in green tea. It has soothing and relaxing properties.
- The mechanism of action: L-theanine increases the level of gamma-aminomatic acid (GABA) in the brain, neurotransmitter, which has a calming effect. It can also reduce the level of cortisol and improve concentration.
- Scientific research: Studies have shown that L-theanine can effectively reduce stress levels, improve mood and increase cognitive functions.
- In one study published in Journal of Physiological Anthropologyparticipants taking 200 mg of L-theanine per day showed a significant decrease in the level of cortisol and improving stress indicators.
- Recommended dosage: It is usually recommended to take 100-200 mg of L-theanine per day.
- Side effects: L-theanine, as a rule, is well tolerated and does not cause serious side effects.
3.5. Rhodiola Pink (Rhodiola Rosea): Adaptogen to increase stress resistance
Rhodioloa pink is an adaptogenic plant that is traditionally used to increase stress resistance, improve physical and mental performance.
- The mechanism of action: Rhodioloa pink modulates the activity of the GGN of the axis and helps the body adapt to stress factors. It also has antioxidant and anti -inflammatory properties.
- Scientific research: Studies have shown that Rhodioloa Pink can effectively reduce the level of cortisol, improve mood and increase mental performance.
- In one study published in Medical Plantparticipants who took 400 mg of Rodiola Rozova Extract per day for 4 weeks showed a significant decrease in cortisol level and improving stress indicators.
- Recommended dosage: It is usually recommended to take 200-600 mg of Rhodiola Pink Extract per day, divided into two doses.
- Side effects: Rhodioloa pink, as a rule, is well tolerated, but in some cases it can cause side effects, such as insomnia, irritability and dizziness. It is not recommended for pregnant and lactating women.
3.6. Vitamin C (Ascorbic Acid): Antioxidant to reduce stress action
Vitamin C is a powerful antioxidant that plays an important role in immune function, collagen synthesis and cell protection from damage by free radicals.
- The mechanism of action: Vitamin C can reduce the level of cortisol, protecting the adrenal glands from damage by free radicals, which are formed in response to stress. It can also improve the immune function, which can be weakened by a high level of cortisol.
- Scientific research: Studies have shown that the intake of vitamin C can help reduce the level of cortisol and improve overall well -being during stressful periods.
- In one study published in Psychopharmacologyparticipants taking 3 grams of vitamin C per day showed a decrease in stress indicators compared to the placebo group.
- Recommended dosage: The recommended daily dose of vitamin C is 75-90 mg for adults. During periods of stress, the dose can be increased to 500-1000 mg per day, divided into several tricks.
- Sources of vitamin C: Vitamin C is contained in various fruits and vegetables, such as citrus fruits, kiwi, strawberries, bell pepper and broccoli.
- Side effects: Reception of large doses of vitamin C can cause side effects, such as stomach disorder, diarrhea and nausea.
Chapter 4: Important recommendations and warnings
- Consultation with a doctor: Before taking any dietary supplements to reduce the level of cortisol, you need to consult a doctor, especially if you have any diseases or you take medications. The doctor will be able to evaluate your health status, determine the cause of the high level of cortisol and choose the optimal treatment strategy.
- Individual approach: The effectiveness of natural remedies can vary depending on the individual characteristics of the body and the causes of an increased level of cortisol. It is important to find an approach that will be the most effective for you.
- Complex approach: A decrease in the level of cortisol requires an integrated approach, including a change in lifestyle, a diet and the use of dietary supplements. Do not rely only on dietary supplements, ignoring other important factors, such as stress management, sufficient sleep and proper nutrition.
- The choice of quality products: When choosing dietary supplements, give preference to products from trusted manufacturers who have a good reputation and adhere to quality standards. Pay attention to the composition of the product, the availability of quality certificates and customer reviews.
- Evaluation of side effects: Carefully monitor your health condition while taking dietary supplements and pay attention to any side effects. If you notice any undesirable reactions, stop taking the dietary supplement and consult a doctor.
- Gradual introduction: Start taking dietary supplements with small doses and gradually increase them to evaluate tolerance and avoid side effects.
- Duration of admission: The effect of taking dietary supplements to reduce cortisol may not appear immediately. To achieve optimal results, it is necessary to take dietary supplements regularly for several weeks or months.
- Do not replace the medicine: Bades are not a replacement for drugs prescribed by a doctor. If you have any diseases, continue to take medicines in accordance with the doctor’s recommendations.
- Pregnancy and breastfeeding: Some dietary supplements can be contraindicated in pregnant and lactating women. Before taking any dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.
- Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. Tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.
- Realistic expectations: Bades can help reduce the level of cortisol and improve overall well -being, but they are not a miraculous tool. It is important to have realistic expectations and understand that in order to achieve optimal results, it is necessary to make efforts to change the lifestyle and control stress.
Chapter 5: Future research and prospects
Studies in the field of natural means to reduce cortisol continue, and new and more effective approaches may appear in the future.
- Study of new adaptogens: The studies of new adaptogenic plants and substances continue, which can help the body adapt to stress and reduce cortisol levels.
- Personalized approach: The methods of personalized medicine are developing, which allow you to choose the optimal strategy for treatment and prevention of an increased level of cortisol, taking into account the individual characteristics of the body.
- Integrative approach: The use of an integrative approach is expanding, which combines traditional medicine methods and natural means to achieve the best results in the treatment and prevention of an increased level of cortisol.
- Monitoring technologies: New cortisol level monitoring technologies are being developed in real time, which will more effectively control stress and adjust the treatment.
- Studying the influence of microbioma: Studies of the effect of intestinal microbioma on the level of cortisol and stress resistance of the body continue.
Understanding the role of cortisol in the body, factors affecting its level, and affordable natural means to reduce it, allows you to make conscious decisions to maintain health and well -being. It is important to remember the need to consult a doctor and an integrated approach, including a change in lifestyle, a diet and the use of dietary supplements, to achieve optimal results.