What are ways to reduce cortisol
Sources:
There are several methods and supplements mentioned by for reducing cortisol levels:
- Ashwagandha: Known to potently reduce cortisol, but should be cycled to avoid the continuous intake for longer than two weeks to prevent hormonal and neurotransmitter pathway disruption 1 2.
- Rhodiola Rosacea: Effective in lowering cortisol and improving even plane of attention without impacting beneficial cortisol spikes during activities like resistance training 1.
- Phosphatidylserine: Has been shown to reduce cortisol 1.
- Fish Oil: Can modestly reduce cortisol 1.
- Sunlight Exposure: Getting sunlight early in the day helps regulate cortisol by timing its rise for the early part of the day, which is healthy for alertness and energy levels 3 4.
- Heat Exposure: Using sauna or hot baths can significantly lower cortisol levels, providing a method for stress management 5 6.
- Exercise: Including both endurance and resistance training, affects cortisol regulation. High-intensity interval training or training that mimics the neural activity of moving heavy weight loads can increase testosterone and manage cortisol when duration is kept to 75 minutes or less 7.
Always consult with a healthcare provider before adding or subtracting anything from your health regimen, particularly when considering supplements. It's important to approach these methods with the intent to optimize health without causing other imbalances.
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