Cortisol is often referred to as the “stress hormone” because its levels increase when you’re under stress. Elevated cortisol levels can lead to issues such as weight gain, high blood pressure, and sleep disturbances. Several herbal remedies can help lower cortisol levels naturally. In this post, we’ll explore the best herbs to support stress management and cortisol reduction.
what is Cortisol and how herbal remedies can help reduce it?
Before diving into the remedies, it’s essential to understand cortisol and its role in the body. Cortisol is a hormone produced by the adrenal glands in response to stress. While it helps with functions like metabolism regulation and blood sugar control, prolonged high levels of cortisol can negatively impact your health.
Signs of High Cortisol Levels
Weight gain (especially around the abdomen)
Difficulty sleeping
Fatigue
Mood swings
High blood pressure
Top 5 Herbal Remedies to Reduce Cortisol
1. Ashwagandha
Ashwagandha is one of the most well-known adaptogenic herbs, helping the body manage stress and lower cortisol levels. Studies show that ashwagandha can significantly reduce cortisol and help improve overall stress resilience.
How to Use:
Take ashwagandha as a supplement or mix ashwagandha powder into a smoothie or tea. 300-500 mg of ashwagandha extract daily for the best results.
2. Rhodiola Rosea
Rhodiola is another powerful adaptogen that helps reduce cortisol levels. It improves mental performance, reduces fatigue, and can help prevent burnout, making it an excellent choice for those dealing with chronic stress.
How to Use:
Take Rhodiola in capsule or tincture form. Start with a lower dose, around 100-200 mg, and gradually increase as needed.
3. Holy Basil (Tulsi)
Holy basil is revered in Ayurvedic medicine for its ability to lower stress and reduce cortisol levels. It also has antioxidant properties that protect the body from the damaging effects of prolonged stress.
How to Use:
Drink holy basil tea 1-2 times a day or take it in supplement form to help reduce stress.
4. Lemon Balm
Lemon balm is a calming herb that is known for reducing anxiety and promoting relaxation. It also helps reduce cortisol levels, making it a great addition to your stress-relief routine.
How to Use:
Drink lemon balm tea before bed to relax and lower cortisol levels. You can also find lemon balm tinctures or supplements.
5. Magnolia Bark
Magnolia bark is a lesser-known herb that has been shown to reduce cortisol and improve sleep quality. It’s particularly helpful for those who struggle with insomnia or restlessness due to stress.
How to Use:
Take magnolia bark extract in supplement form, ideally in the evening, to promote restful sleep.
Other Natural Ways to Manage Stress and Lower Cortisol
1. Mindful Meditation
Meditation and mindfulness practices can significantly reduce cortisol levels by calming the mind and reducing stress. Even 10-15 minutes of meditation a day can make a difference.
2. Regular Exercise
Exercise can help lower cortisol by releasing endorphins and reducing stress. At least 30 minutes of exercise most days of the week.
3. Sleep Hygiene
Getting enough sleep is crucial for managing cortisol levels. 7-9 hours of quality sleep each night to allow the body to recover from stress.
Managing cortisol levels naturally is possible with the help of herbal remedies and lifestyle changes. Herbs like ashwagandha, Rhodiola, and Holy Basil can offer significant relief from stress, while mindful practices and proper sleep can further support your body’s natural balance. Always consult a healthcare provider before starting any new herbal regimen, especially if you are on medications or have existing health conditions.
