Here’s the text from a recent interview I did with Prevention magazine – I think it covers a lot of the important aspects of why overexposure of stress hormones like cortisol can be so bad for our waistlines, brains, and overall health. I’ve spoken about cortisol on The Dr Oz Show and of course written several books on the topic – so I’m excited to be working on two new and different dietary approaches to balancing the stress response (one product is a capsule and the other is a drink) – stay tuned!
Thanks for reading…
About the Author: Shawn Talbott holds a PhD in Nutritional Biochemistry (Rutgers) and a MS in Exercise Science (UMass). He trains for iron-distance triathlons and ultramarathons in Utah – and is always sure to keep himself in biochemical balance and with low cortisol and high vigor.
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My books related to stress, cortisol, vigor, and Feeling Your Best:
▪ Vigor Diet – The New Science of Feeling Your Best
▪ The Secret of Vigor – How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy
▪ Killer at Large – Why Obesity is America’s Greatest Threat – an award-winning documentary film exploring the causes and solutions underlying the American obesity epidemic. FREE versions at http://www.KilleratLarge.com
▪ Cortisol Control and the Beauty Connection – The All-Natural Inside-Out Approach to Reversing Wrinkles, Preventing Acne, And Improving Skin Tone (Hunter House) – FREE text at http://www.cortisolcontrol.com/
How To Lower Cortisol Manage Stress
Beat Your Stress Hormone
How managing cortisol can help you think faster, slim down, and even prevent a cold
Poor cortisol: It means well but just doesn’t know when to quit. Produced by your adrenal glands, this “stress hormone” helps regulate blood pressure and the immune system during a sudden crisis, whether a physical attack or an emotional setback. This helps you to tap into your energy reserves and increases your ability to fight off infection.
Trouble is, relentless stress can keep this survival mechanism churning in high gear, subverting the hormone’s good intentions. Chronically high cortisol levels can cause sleep problems, a depressed immune response, blood sugar abnormalities, and even abdominal weight gain. “When cortisol spikes, it tells the body to eat something with a lot of calories—a great survival tactic if you need energy to flee a predator but not if you’re fretting over how to pay bills,” says nutritional biochemist Shawn Talbott, PhD, author of The Cortisol Connection.
Fortunately, an antidote to the body’s fight-or-flight mode has evolved: the relaxation response. Here are eight surprising ways to invoke stress management—and in some cases, cut your cortisol levels almost in half.
To Cut Cortisol 20%…Say “Om”
People who practiced Buddhist meditation significantly decreased both cortisol and blood pressure in a 6-week Thai study. Similarly, participants who meditated daily for four months decreased the hormone by an average of 20% in a study at Maharishi University, while levels in the nonmeditating control group actually went up slightly. (New to meditating? Check out Meditation To Match Your Personality.)
To Cut Cortisol Elevation 66%…Make a great iPod mix
Music can have a calming effect on the brain, especially while you’re facing down a major stressor. When doctors at Japan’s Osaka Medical Center played tunes for a group of patients undergoing colonoscopies, the patients’ cortisol levels rose less than those of others who underwent the same procedure in a quiet room. Even if an invasive gastrointestinal exam isn’t in your immediate future, you can forestall cortisol spikes in other stressful situations—when hosting dinner for your in-laws, for instance—by queueing up background music. And to wind down faster at bedtime, listen to something soothing instead of watching TV.
To Cut Cortisol 50%…Hit the sack early—or take a nap
What’s the difference between getting six hours of sleep instead of the suggested eight? “Fifty percent more cortisol in the bloodstream,” Talbott says. When a group of pilots slept six hours or less for seven nights while on duty, their cortisol levels increased significantly and stayed elevated for two days, found a study at Germany’s Institute for Aerospace Medicine. The recommended 8 hours of nightly shut-eye allows your body enough time to recover from the day’s stresses, Talbott says. When you fall short of the mark, take a nap the next day—Pennsylvania State University researchers found that a midday snooze cut cortisol levels in subjects who’d lost sleep the previous night.
More from Prevention: How To Have Your Best Night’s Sleep Ever
To Cut Cortisol 47%…Sip some black tea
The “cup that cheers” has deep associations with comfort and calm—just think of how the English revere their late-afternoon teatime. As it turns out, science confirms the connection: When volunteers at University College London were given a stressful task, the cortisol levels of those who were regular black-tea drinkers fell by 47% within an hour of completing the assignment, while others who drank fake tea experienced only a 27% drop. Study author Andrew Steptoe, PhD, suspects that naturally occurring chemicals such as polyphenols and flavonoids may be responsible for tea’s calming effects.
To Cut Cortisol 39%…Hang out with a funny friend
The pal who keeps you in stitches can do more than distract you from your problems—her very presence may help temper your hormonal stress response. Simply anticipating laughter is enough to reduce cortisol levels by nearly half, according to researchers at Loma Linda University. (If your favorite Tina Fey clone can’t meet for coffee, you may be able to achieve the same stress-melting effect by popping in a DVD of The Office or Groundhog Day.)
More from Prevention: The 8 Friends Every Woman Needs
To Cut Cortisol 31%…Schedule a massage
A little pampering can rub your stress levels the right way. After several weeks of massage therapy, subjects’ cortisol levels decreased by nearly one-third, on average, according to studies at the University of Miami School of Medicine and elsewhere. In addition to keeping cortisol under control, massage sessions reduce stress by promoting production of dopamine and serotonin, the same “feel good” hormones released when we socialize with pals or do something fun.
To Cut Cortisol 25%…Do Something Spiritual
Religious ritual fortifies many people against everyday pressures, and it can also lower cortisol secretion, report University of Mississippi researchers. Churchgoing study subjects had lower levels of the stress hormone, on average, than those who did not attend services at all. If organized religion isn’t of interest to you, try developing your spiritual side by taking a walk in nature’s “cathedral”—in the woods or along a beach—or volunteering for a charity. (New to volunteering? Here’s how to find the best fit for you.)
To Cut Cortisol 12-16%…Chew a Piece of Gum
Next time you feel frazzled, try popping a stick of gum into your mouth to instantly defuse tension, suggest new findings from Northumbria University in the United Kingdom. While under moderate stress, gum chewers had salivary cortisol levels that were 12% lower than nonchewers and also reported greater alertness than their gum-deprived counterparts. One possible mechanism: In past experiments, chewing gum increased blood flow and neural activity in select brain regions.
The good side to stress
Under the right circumstances, a little bit of cortisol can:
Boost sex drive
Women who took 20 sniffs of a bottle containing a component of male sweat, a reported pheromone, experienced surges in mood, sexual arousal, and cortisol levels within 15 minutes, found a study from the University of California, Berkeley. (Check out these simple ways to Want Sex Again.)
Patients suffering from chronic fatigue syndrome or fibromyalgia who took customized cortisol doses improved symptoms by 75%. Researchers speculate that cortisol may help kick certain hormone-producing systems back into high gear.
A study of 90 men done by the University of Wisconsin-Madison found that moderate levels of cortisol translated into better performance on memory tests, although very high levels—”from too much stress”—reduced the effect (meaning poorer recall).
More from Prevention: Are You A Stress Eater?
Published November 2011, Prevention | Updated June 2013