Its Wednesday morning, you wake up late, jump in the shower, your heart and mind racing. You have five minutes to get out the door and to school. Flushed and frustrated you jump in your car. The seat belt is tighter than normal, looking down at your midsection you can’t understand why you have put on an extra 10 pounds in the last month.
One of the simple explanations for the weight gain could be elevated cortisol levels.
Cortisol is a steroid hormone, which is produced in the adrenal glands. It helps the body use sugar (glucose) and fat for energy it also stimulates insulin release to maintain blood sugar levels.
However, when your body is under too much physical or mental stress the adrenal glands work overtime and elevate your cortisol levels. Not only will this increase your appetite for sugar, fat and salty foods, but studies have shown that stress and elevated cortisol tend to cause excess visceral fat (the intra-abdominal fat that surrounds the organs) and it is much harder to lose.
How do you help reduce the stress and calm down your increased cortisol levels?
There are many natural ways to assist in reducing cortisol levels.
First, when you find yourself feeling stressed start doing a technique called soft belly breathing. Some refer to this as 'baby breathing," if you watch babies sleep, their tummies rise and fall.
This practice of taking deep slow breaths into your abdomen, instead of your chest, allows the body to send a signal from your abdomen to your brain telling it "everything is okay." It helps stop the stress signals and lowers the chance of elevated cortisol levels.
Second, seek the use of herbal adaptogens “herbal products that help increase resistance to stress, fatigue, anxiety and trauma."
Most of the herbal adaptogens to help reduce stress and cortisol levels can be found in combination at a local health food store. Unlike prescription medications, they have little to no side effects. However, never self medicate and always check with your physician before taking any natural supplement. If your physician is not well versed in herbal supplements, seek out the advice of those who are.
At A Glance:
The top six herbs that help with reducing cortisol levels and stress:· Ashwaganda: classic rejuvenating herb has been shown to enhance adaptability to physical and chemical stress. Also increases endurance.
· Cordyceps: A therapeutic fungus found in high altitudes of China. Research dating back to 1843 suggests the use of cordyceps to help strengthen and rebuild the body after exhaustion and long term illness.
· Asian Ginseng: Acts to normalize body function and biochemistry. In Chinese medicine, the individual who benefits the most from this is overwhelmed and exhausted.
· Rhodiola: Traditionally used to stimulate the nervous system, decrease depression, enhance work performance, and eliminate fatigue.
· L-Theanine: This is an amino acid found in green tea leaves. It helps with focus, cognitive function, is a mood enhancer and causes deep relaxation with mental alertness.
