Drinks to help you reduce cortisol

Drinks to Help Reduce Cortisol Levels

Chronic stress can lead to elevated cortisol levels, contributing to various health issues, including increased abdominal fat. During times of stress, your body releases cortisol after its initial "fight or flight" response. This hormone triggers the release of glucose from the liver, providing fast energy but also potentially leading to long-term metabolic imbalances if cortisol levels remain elevated. Incorporating certain beverages into your daily routine may help manage and reduce cortisol levels. Here are some research-backed drinks to consider:

Check our 1 month Metabolic Reset program here ( save Rs.1800 now)

Chat with me on whatsapp to discuss your health issues here 

Vitamin C Rich Drinks

- Amla Shot : Just blend a full amla into a shot and drink mid morning or post workout. Studies show Vitamin C reduced blood cortisol levels with regular consumption

- Amla Dill Leaves infused water 

Hot chocolate or Magnesium-Infused Beverages

Magnesium plays a crucial role in managing stress responses. Consuming beverages rich in magnesium, such as those containing spinach or cocoa, may help lower cortisol levels. (Source: PubMed)

Recipe: Prepare a warm magnesium-rich hot chocolate using unsweetened cocoa powder and almond milk.

This is a low calorie version that is high in magnesium. Have this early evening or post dinner to help reduce cortisol levels. click here for the recipe 

Ashwagandha Tea

Ashwagandha, an adaptogenic herb, has been shown to lower cortisol levels and improve the body's response to stress. Incorporating ashwagandha tea into your routine may help manage stress and reduce cortisol. (Source: PubMed)

Recipe: Steep ashwagandha root or powder in hot water for 5 minutes. Strain and drink.

Omega-3 Rich Smoothies

Omega-3 fatty acids, found in flaxseeds and chia seeds, can help regulate the body's stress response and reduce inflammation. Adding these seeds to smoothies may contribute to cortisol reduction. (Source: PubMed)

Recipe: Blend 1 cup of almond milk, 1 banana, 1 tablespoon of flaxseeds, and 1 tablespoon of chia seeds.

Herbal Teas (Chamomile, Lemon Balm, Hibiscus, Butterfly Pea Flower)

Herbal teas like chamomile, lemon balm, hibiscus, and butterfly pea flower have been associated with relaxation and stress reduction. These herbs contain compounds that may help lower cortisol levels and promote calmness.

• Hibiscus Tea: Rich in antioxidants, hibiscus tea has been studied for its anti-inflammatory properties that may aid in stress reduction. (Source: PubMed)
• Butterfly Pea Flower Tea: Contains anthocyanins, which have been linked to reducing inflammation and oxidative stress, potentially lowering cortisol levels. (Source: PubMed)

Recipe: Steep chamomile, lemon balm, hibiscus, or butterfly pea flowers in hot water for 5-7 minutes.

Black Tea

Regular consumption of black tea has been linked to lower post-stress cortisol levels and increased relaxation. A study published in Psychopharmacology found that participants who drank black tea for six weeks exhibited a significant reduction in cortisol after exposure to stressors compared to a placebo group. (Source: PubMed)

Recipe: Steep a black tea bag or loose leaves in hot water for 3-5 minutes. Enjoy plain or with a splash of milk.

Green Tea

Green tea contains L-theanine, an amino acid known for its calming effects. This compound can promote relaxation without causing drowsiness, potentially aiding in cortisol regulation. (Source: PubMed)

Recipe: Steep a green tea bag or loose leaves in hot water for 2-3 minutes. Add lemon or honey for extra flavor.

A Personalized Approach to Cortisol Management

While these drinks can support stress management, they are just the tip of the iceberg when it comes to cortisol and hormonal balance. Individual responses vary, and the right solutions depend on your unique needs. For a customized approach to managing stress and hormones, consider booking a consultation with us. Our team can help you find the best strategies tailored to your lifestyle and health goals.

Note: Always consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions or are taking medications.

Monitoring Your Cortisol Levels

If you suspect elevated cortisol levels, it's essential to undergo appropriate testing to assess your adrenal function accurately. Here's a guide to understanding and preparing for cortisol tests:

Types of Cortisol Tests

Cortisol levels can be measured through various methods:

1. Blood Test: A healthcare professional draws a blood sample, typically from a vein in your arm.

2. Saliva Test: A sample of your saliva is collected, often at specific times, to measure cortisol fluctuations.

3. Urine Test: This involves collecting all urine produced over a 24-hour period to assess cortisol secretion.

Each method has its protocols, and your healthcare provider will recommend the most suitable test based on your symptoms and medical history.

Timing of the Test

Cortisol levels naturally fluctuate throughout the day, peaking in the early morning and declining in the evening. To capture these variations, tests are often scheduled at specific times:

• Morning Sample (Around 8 a.m.): This is when cortisol levels are typically highest.

• Afternoon Sample (Around 4 p.m.): This helps assess the decline in cortisol levels.

Collecting samples at these times provides a comprehensive view of your cortisol rhythm.

Preparation Guidelines

Proper preparation ensures accurate test results:

• Avoid Strenuous Activity: Refrain from vigorous exercise the day before and on the day of the test, as physical stress can elevate cortisol levels

• Medication Review: Inform your healthcare provider about all medications and supplements you're taking. Some drugs, such as anti-seizure medications, estrogen, and synthetic glucocorticoids (e.g., prednisone), can influence cortisol measurements. You may need to temporarily discontinue certain medications under medical supervision.

• Diet and Lifestyle: While fasting isn't typically required, it's advisable to avoid caffeine and alcohol before the test. Ensure you're well-rested, as lack of sleep can affect cortisol levels.

Consultation with Your Healthcare Provider

Always discuss any concerns or questions with your healthcare provider before the test. They can provide personalized instructions and ensure that you're adequately prepared, leading to more reliable results.

By following these guidelines, you can take proactive steps toward understanding and managing your cortisol levels effectively.