Cortisol Reduction

Reducing cortisol, the stress hormone, can involve several strategies:

1. Ashwagandha: Louisa Nicola highly recommends Ashwagandha for reducing cortisol. She notes that studies show this herb can significantly reduce cortisol levels in chronically stressed adults by about 30% on average. It's beneficial for adrenal fatigue, improving sleep, boosting immunity, and enhancing cognitive function 1.

2. Hydration: Proper hydration, especially with alkaline water, can help maintain an alkaline state in the body, potentially reducing cortisol levels and increasing overall well-being. Nicola emphasizes that our bodies often experience daily stress, which can elevate cortisol and toxicity, so staying well-hydrated and reducing stress is crucial 2.

3. Positive Thinking and Journaling: Negative emotions and stress can increase cortisol levels, hence practicing gratitude and journaling can help in reducing cortisol. Nicola mentions studies indicating that positive self-talk and gratitude can lower cortisol levels and subsequently reduce the risk of illness 3.

   • 

     1

     Ashwagandha Benefits

     00:03:39
   • 

     2

     Hydration and Alkaline Water

     00:11:56
   • 

     3

     The Power of Journaling

     00:17:49
   • 

     4

     Sleep Hygiene Essentials

     00:19:16
   • 

     5

     Cortisol and Exercise

     00:37:34

4. Sleep Hygiene: Good sleep hygiene practices, like establishing a routine and avoiding screens before bed, can help manage stress and cortisol production. Ensuring sufficient sleep allows the body to restore and balance hormone levels 4.

5. Exercise Timing: Avoiding fasted resistance training, especially for women, can prevent unnecessary spikes in cortisol. Louisa Nicola discusses that training on an empty stomach might double cortisol levels, so it's advisable to exercise after eating to moderate these effects 5.

6. Relaxation Techniques: Practices like meditation can activate the parasympathetic nervous system, reducing the body's fight-or-flight response and subsequently lowering cortisol levels. Engaging in activities that promote relaxation can significantly impact hormone balance 2.

These methods collectively help in maintaining lower cortisol levels, thereby reducing stress and promoting overall health.