If you feel like you’re constantly stressed out and anxious, we’re on the same page!
Our fast-paced modern lives are filled with pressures that fuel our stress hormones. This can take a real toll on both our body and mind.
The main culprit behind many stress reactions is “Cortisol” – our primary STRESS Hormone. When we face something stressful, our brains trigger a surge of cortisol to give us the energy and focus to power through. But when those stressors never seem to quit, cortisol stays elevated, leading to various health issues.
So, how to reduce these stress levels?
Fortunately, nature provides us with some amazing herbs that can regulate cortisol so we don’t end up feeling burnt out and frazzled. Here are those “not so famous” adaptogenic herbs that can get your cortisol under control, reduce daily stress, and help you feel more resilient.
Let’s get on!
What Is Cortisol?
Before diving into the herbs, let’s ensure we understand exactly what cortisol is and why high levels cause problems.
Cortisol is basically a stress hormone produced by the adrenal glands. It plays a starring role in our body’s physiological reaction to stress – aka the “fight or flight” response. As told above, when we face a stressful situation, our brain sends alarm bells to the adrenal glands to pump out cortisol. This floods our body with energy to either stay and confront the stressor or run away.
This works great in genuine life-or-death crises. But in today’s non-stop stressful world, our systems behave as if dangers lurk around every corner. Our cortisol levels spike frequently, throwing other bodily processes out of whack. Over time, the negative impacts really add up!
High Cortisol Symptoms:
- Weight gain
- High blood pressure
- Lower immunity
- Digestive issues
- Sleep disturbances
- Depression and anxiety
Clearly, keeping cortisol in check is important for your overall well-being. The herbs below can work wonders for you – Natural Herbs to Reduce Cortisol Levels!
Obviously, they can’t eliminate your life’s stresses, but they can help regulate cortisol so you stay balanced and avoid any chronic health issues.
Best Herbs For Stress And Anxiety
1. Ashwagandha
With its impressive resume of health benefits, ashwagandha is many people’s go-to choice for cortisol regulation. So yes, Ashwagandha reduces Cortisol!
This revered Ayurvedic herb contains bioactive compounds that enhance the body’s resilience to both physical and mental strain.
Ashwagandha normalizes your body when thrown off by stress. Studies confirm it can lower cortisol levels and balance out the entire HPA axis pathway. It also relieves stress-related symptoms like fatigue, anxiousness, and low libido.
You can take ashwagandha as a powder added to drinks, in capsule form, or as a tincture. A typical dosage is 250-600 mg per day. To enjoy its stress-busting properties, try sipping this relaxing Moon Milk latte with ashwagandha before bedtime:
Ingredients For Ashwagandha Moon Milk
- 1 cup warm coconut or almond milk
- 1 tsp ghee or coconut oil
- 1/2 tsp ashwagandha powder
- 1 tsp honey
- 1/4 tsp cinnamon
- 1/4 tsp turmeric
2. Rhodiola
Used for centuries across Europe and Asia, the Rhodiola rosea plant is a proven weapon against stress-related cortisol spikes. Rhodiola excels at modulating our physiological reaction to stressful situations.
Instead of going full throttle into fight-or-flight mode, Rhodiola helps retain balance so your body can respond to daily stressors without going haywire. It also regulates erratic cortisol rhythms caused by our hectic schedules and burnout. Beyond cortisol control and fatigue resistance, Rhodiola also improves your brain health and enhances your performance.
For best results, look for standardized capsules delivering 200-600 mg of extract per day. Rhodiola makes a tasty, calming tea as well.
Simply steep 1-2 teaspoons of dried rhodiola root in hot water for 5 to 10 minutes. Add lemon and honey to taste.
3. Holy Basil
Used for thousands of years in Ayurvedic healing traditions, holy basil (tulsi) is considered a sacred anti-stress herb in Indian culture and also one of the most effective Adaptogenic herbs to lower cortisol. This plant has an exceptional ability to reduce our stress. It also strengthens digestion, which often suffers when we feel chronically frazzled.
Beyond the latest research, Ayurvedic experts say holy basil can harmonize imbalances in the mind-body system triggered by stress. It calms mental turbulence while also relaxing physical tension in the stomach, shoulders, and elsewhere, carrying stress.
You can readily find holy basil supplements in capsule form to reduce cortisol. Or make a relaxing herbal tea by steeping one teaspoon of fresh holy basil leaves in hot water for 5 minutes. Add lemon, honey, or ginger to turn this into a tasty stress-soothing beverage.
4. Lemon Balm
Lemon balm is a versatile herb in the mint family long used for its comforting and relaxing effects. In today’s herbal medicine, lemon balm is a go-to remedy for anxiety, insomnia, and other stress-related issues.
Lemon balm contains compounds like rosmarinic acid that inhibit stress-induced spikes in cortisol. It also relieves tension, irritability, and promotes restful sleep – all helpful for keeping cortisol on an even keel. Add some lemon balm to your herbal toolkit if you deal with anxiety or have trouble unwinding after stressful days.
Steep lemon balm leaves or tea bags to make a deliciously calming minty tea. You can also take it as a supplement in capsules or liquid tinctures. Follow dosage instructions, and don’t exceed more than one week of consistent use before taking a break.
5. Chamomile
You’ve likely enjoyed chamomile’s comforting qualities in tea form. As one of the most beloved herbal brews, chamomile shines as a gentle cortisol-lowering ally without sedation. Chamomile reduces anxiety and soothes our nerves and muscles tightened by chronic stress.
Look for standardized chamomile capsules delivering 400-600 mg daily. Or brew 2-3 grams of dried flowers into fragrant chamomile tea – thrice daily. This beloved herb blends nicely with other relaxing botanicals, too.
6. Licorice Root
One of the best Chinese herbs to reduce cortisol, licorice root nourishes and supports the healthy functioning of the adrenal glands – our cortisol command centers!
Licorice contains triterpenoid glycosides, which modulate cortisol metabolism to prevent any spikes in our cortisol levels. It increases energy production and endurance.
For best results, use licorice root powder or capsules supplying 250-500 mg extract daily for up to 12 weeks, then stop for a period. Make sure you don’t go with long-term high doses, as it may elevate blood pressure. Licorice makes a sustainably energizing tea as well.
7. Passionflower
Valued in herbalism as a gentle sedative and anxiety reliever, passionflower shines for soothing frazzled nerves and runaway worries that drive up cortisol. It promotes relaxation and supports healthy circadian cortisol rhythms.
Take standardized passionflower capsules delivering 90-100 mg, three times daily. Passionflower’s tropical flavor also makes a pleasant nighttime tea or tincture. It combines nicely with chamomile, lemon balm, and lavender.
Natural Ways To Reduce Your Cortisol Levels
While herbs are excellent cortisol-lowering allies, we should cover the basics, too. Certain lifestyle habits crank up cortisol while others dial it down. Take note of your daily routines and see where you can insert some cortisol-friendly tweaks:
- Sleep – Getting enough high-quality sleep is non-negotiable for cortisol regulation. Turn your screens off early, limit caffeine after 2 pm, and develop an evening wind-down ritual.
- Exercise – Moderate-intensity exercise, like brisk walking, can help stabilize cortisol rhythms. Please avoid intense late-night workouts, which can have the opposite effect.
- Diet – What we eat impacts hormonal balance and inflammation. Focus your diet on whole foods – veggies, fruits, whole grains. Stay hydrated, enjoy antioxidant-rich matcha tea, and toss in some cinnamon, garlic, or turmeric for an anti-inflammatory kick.
- Relaxation – From deep breathing to meditation, build in time to consciously relax. This primes your nervous system to not overreact to everyday stressors that can trigger cortisol spikes.
- Connection – Social bonds reduce stress. Make time for loved ones, and you’ll feel more resilient in the face of life’s pressures.
Herbs offer us a complementary healing solution passed down from nature itself. But pairing them with healthy lifestyle measures can offer full-spectrum cortisol control and enhanced well-being. I know staying on top of stress in our chaotic world may seem impossible – but remember you have the keys to get freedom!
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