Category: Cortisol

Cortisol Test: The First Step to Ensuring Your Adrenal Health
Before we delve into the symptoms of cortisol problems and the importance of having a cortisol test, we must first answer one vital question—why should we care about cortisol?

Weight gain, overwhelming fatigue, difficulty sleeping, and a weakened immune system are just some of the symptoms brought about by adrenal fatigue on your body.

When experienced for an extended period of time, it can cause problems for your physical performance and mental sharpness—meaning it could very well affect your quality of life.

Despite its effects, there is little attention being brought to its primary cause. This is because the cause of adrenal fatigue, chronic imbalance of cortisol, can be mistaken as general fatigue or any other health problem.

What Is Cortisol?

Cortisol is a hormone produced by our adrenal glands. It triggers the cortisol receptors found in abundance on different cells of the body.

When triggered, it helps regulat blood sugar levels and metabolism, reducing inflammation, and facilitating memory formation. It also plays a role in controlling the salt and water balance in cells and in managing blood pressure.

Cortisol is considered a catabolic hormone because of how it breaks down tissue. It’s opposite to anabolic hormones like testosterone, insulin, and growth hormone.

Because of its effects, it is often seen in a negative light. Add the fact that it is often called the “stress hormone” — it’s no wonder people would want less of this hormone in their body.

But, what people rarely realize is, without cortisol, the body would not be able torespond to stress accordingly.

Without it, the body would not be able to counteract the effects of the sleep hormone melatonin during the day.

Like any hormone in the body, it serves several necessary functions. And, like in the case of testosterone, the key is to achieve the optimal levels of cortisol while keeping it in balance with the other hormones in the body.

How Cortisol Is Regulated

The hypothalamus monitors the level of cortisol found in your blood. When it senses that it is too low, it prompts the pituitary gland which would then secrete adrenocorticotropic hormone (ACTH).

ACTH would trigger the receptors of the adrenal glands, which would respond by producing cortisol. When the hypothalamus senses that there’s enough blood cortisol, it signals the pituitary gland to lower ACTH secretion.

What causes the problem arising from cortisol is when stress becomes a lingering state. This throws the body’s stress response into disarray.

Abnormal Cortisol Levels

Chronic stress can result in constantly high cortisol levels even when the stressor is already absent. This causes the body to stay in a high alert state which can damage various organs.

Some symptoms of excessive cortisol production include:
- Feeling more energetic after consuming a high carbohydrate meal
- Intense craving for carbohydrate and sugar
- Cravings for salty foods
- Difficulty to gain or lose weight
- Anxiety and irritability
- Constant fatigue, especially evident around 2-3pm in the afternoon
- Feeling energetic and, at the same time, tired
- Hypothyroidism
- Needing stimulants like caffeine for an energy boost
(Although not really common, elevated cortisol levels may also be due to the presence of an ACTH-producing tumor.)

Unfortunately, these said symptoms are also the same for those who have abnormally low and/or unresponsive cortisol release (such as in the case of adrenal insufficiency, which usually requires an ACTH stimulation test to diagnose).

Although these are just symptoms of adrenal fatigue, they can still be dangerous to your health in the long term. This is why, when experiencing such symptoms at an extended period, it’s best to have your cortisol levels tested.

The Problem With Detecting Adrenal Problems

Again, the symptoms of adrenal problems can be quite vague. It would be difficult to see food cravings as something of a problem.

And, if you’re experiencing mood swings and the other more concrete symptoms, it could be difficult to think of these symptoms as actual problems. Most often, these would be attributed to short-term stress or fatigue and not with adrenal gland problem or chronic stress.

Without any way of tracking any irregularities with your hormone levels, you won’t be aware of any impending health problems.

Testing Cortisol Levels

Like any hormone, cortisol must remain at a regular level so that it can do its job properly without overwhelming your system. For a person without Addison’s disease or Cushing’s disease, the normal free cortisol level would range from 11 to 18 micrograms per deciliter of blood.

Cortisol testing should be done around eight in the morning. This is due to it being at its peak at this time, and this amount is the best marker of your cortisol levels.

However, a blood test can be costly and inaccurate if only done once during the day. This is because blood (serum) cortisol levels fluctuate throughout the day due to physical activities (like cardiovascular and resistance exercise) and various substances like caffeine.

To get a full evaluation, it is recommended to check your cortisol measurement throughout the day. This starts with an 8am test followed by another test after every two hours—you may test salivary cortisol using home kits.

Aside from checking blood and saliva cortisol, there’s also the option of getting readings for urine cortisol.

What to Do With Abnormal Cortisol Levels

High Cortisol

If you have higher than normal cortisol levels, it may be due to a variety of habits. This would probably involve lack of good quality sleep, poor diet, poor stress management, and lack of exercise.

To regulate your cortisol levels, you can keep these efforts consistent. The recommended lifestyle changes for healthier cortisol and hormone levels would be:
- Getting eight hours of good quality sleep per night
- Following a whole food diet with adequate carbohydrates
- Doing regular meditation practice to reduce stress
- Engaging in medium-intensity exercise for 30 minutes a day
Low Cortisol

Lower cortisol levels may be due to a lack of precursors that the body can convert to cortisol. This can be fixed with proper nutrition and, if needed, supplementation.

Alpha lipoic acid (ALA), CoQ10, and Vitamin B6 are the necessary nutrients for your body to keep optimal hormone production. Supplementation and eating foods rich in these nutrients would go a long way.

There might be cases wherein your irregular cortisol levels might be due to a disease or disorder. It’s always best to have a check-up before self-medicating or implementing lifestyle changes.

Get Tested Now

Knowing your cortisol levels is critical if you’re experiencing any of the symptoms mentioned. If you’re aiming to achieve optimal hormonal balance, it’s even more important as cortisol can affect your testosterone levels.

Saliva test kits are available and provide the option of having your cortisol tested throughout the day. We liked this one from ZRT Laboratories as it combines the accuracy of clinical saliva testing with the convenience of testing at home.

(Do note though, that ZRT’s offering isn’t an adrenocortex stress profile—a saliva cortisol test that also covers DHEA.)

Given adrenal fatigue’s vague symptoms, there’s no way of you knowing if you’re suffering from it. It’s best to get a cortisol test to be sure, and to have an informed decision for the lifestyle changes you must do.
May 2, 2018
6 Phosphatidylserine Benefits: The Anabolic Stress Reducer
Phosphatidylserine, or directly PS, has been gaining more attention among scientists and manufacturers over the years, and for lots of good reasons. One of the many phosphatidylserine benefits is its tremendous potential in countering certain mental disorders and stress.

PS is neither a new discovery, nor product. But you will be pleasantly surprised about what it is and what it can offer you.

What Is Phosphatidylserine?

PS is a chemical found in the body, particularly in cell membranes of most species. In humans, half of the phosphatidylserine in the body is located in the brain.

Other notable parts of the body where this chemical has been found include:
- Testes
- Skeletal Muscle
- Liver
- Lungs
- Heart
The body produces this chemical, so you might be wondering: If the body already makes it for itself, why is there any need to take a PS supplement?

Cow brains (bovine cortex), soy, and cabbage, are all used as sources of phosphatidylserine. Recently, sunflowers are also sought after for the production of PS supplements.

Phosphatidylserine can also be consumed from foods such as:
- Potatos
- Carrots
- White Beans
- Anchovy
- Soft-shell Clam
- Trout
- European Sardine
- Cuttlefish
- Crayfish
- Tuna
- Eel
- Atlantic Cod
- Atlantic Herring
- Atlantic Mackerel
- Pork
- Beef
- Veal
- Mullet
- Turkey’s Legs and Breasts
- Pig’s Liver, Kidneys and Spleen
- Chicken’s Legs, Liver, Breasts and Heart
The beauty of supplementation is that you don’t have to deal with complicated meal preparation to get your desired amount of phosphatidylserine. Nevertheless, it is still better to combine a healthy diet and proper supplementation.

What Are the Benefits of Taking Phosphatidylserine Supplements?

Several studies have established the value of PS in improving cognitive function. However, the benefits of taking PS supplements are not concentrated to improving mental function alone. After all, the chemical is not only found in and produced for the brain. Below are some of the other unique benefits of taking PS supplements.

Alleviates Some Symptoms of Alzheimer’s Disease

An Alzheimer patient may rely on PS supplements for a bit of relief.

PS supplements suit patients with less severe cases of Alzheimer’s and dementia. It usually takes 6 to 12 weeks of treatment and supplementation before the patient can feel a significant improvement in symptoms.

PS supplements only work on the symptoms of early Alzheimer though. Researchers are still looking for an overall treatment for Alzheimer disease.

Nevertheless, the relief that PS supplements can provide is better than letting Alzheimer’s disease and other dementias take over one’s life.

Improves Memory and Problem-Solving Skills

As a smart drug, one of the benefits of taking PS supplements is improvements in memory function. This makes it especially suitable for students, as well as older adults, who are more likely to suffer from memory impairment.

This nootropic also helps you to think and act faster when you encounter stress, be it work-related or not. So, if you are either a student, or an elderly, taking this supplement can be very advantageous for you.

Prevents Cognitive Decline

As a part of cell membranes and especially in brain cells, PS is recognized for its role in facilitating faster and more efficient cell-to-cell communication. Sustaining effective cellular communication is key to preventing age-related cognitive decline and short-term memory loss.

With age comes the increased chance of developing age-related, age-associated memory impairment. However, whether you are in your twenties or thirties, you too can suffer from short-term memory impairment, every now and then.

Enhances Concentration

People with attention-deficit hyperactivity disorder (ADHD) can hardly get things done. The primary reason is their inability to concentrate on one task at a time.

Without having AHDH, there might also be times when you wanted to finish tasks but was unable to because of lack of focus.

With improved memory and analytical skills, thanks to supplementing with PS, staying focused becomes less of a challenge.

You may say that PS enables you to be able to think of a solution right away instead of avoiding the problem at hand and continue procrastinating.

Prevents Stress

Cortisol, also known as the stress hormone, is produced whenever your brain sends a signal that there is a stressor or danger nearby. This hormone then helps power you to formulate a way to face or avoid the danger.

Therefore, stress is an integral part of living and a stress response is not something you would want to be without. Without it, how are you supposed to respond to a dangerous situation?

However, prolonged stress causes high cortisol levels which can be a very serious health concern.

There are plenty of ways to lower cortisol levels, one of which is taking a PS supplement.

In one study, PS dietary supplements was found to be effective in preventing excessive physical stress. This type of stress is often caused by chronic stress, overtraining, or other physical activity done in excess.

Boosts Testosterone

In the same research study as above, the researchers were able to conclude that PS supplements can also increase testosterone levels of men who consume it. So, if you want to enhance your testosterone levels naturally as well as get rid of stress, go for foods and supplements rich in phosphatidylserine.

Below are some of the advantages of high testosterone levels:
- Increased sex drive
- More energy
- Lower LDL (bad) cholesterol
- A healthier heart
- A sense of well-being and calmness
- Weight loss
However, you should know that not all PS supplements are the same as we will soon explain more in detail.

What Are the Possible Phosphatidylserine Side Effects?

So far, the potential reported side effects of taking PS supplements are mild stomachaches. Those who take more than 300 mg a day are likely to have to deal with such effects.

There are currently no studies that can prove that PS supplements made from cow brains can transfer infections and diseases. However, it is still a good idea to avoid bovine-made supplements for your own safety.

Why Should You Choose a Soy-Free Phosphatidylserine Supplement?

Cow brains were once used for the production of PS supplements. However, the fear of mad cow disease prompted manufacturers to resort to soy lecithin instead.

Unfortunately, taking PS supplements made from soy can potentially affect your testosterone levels and lower them. To avoid this adverse effect, you should choose a product that is soy-free (and bovine-free) such as one derived from sunflower lecithin.

What Is the Right PS Dosage?

The proper phosphatidylserine dosage is dependent on various factors such as the purpose for supplementation as well as various health conditions.

For athletes and men, taking a daily dosage of 600 mg is enough to prevent high cortisol levels and increase your testosterone levels.

Where Can You Get a Phosphatidylserine Supplement?

Many different PS supplements can be bought in local drugstores and online. Before you buy one, make sure you read the corresponding phosphatidylserine reviews for each supplement and make sure they seem to be of good quality.

We highly recommend Jarrow Formulas PS 100. Unlike other supplements on the market, this one is made from sunflower and is free from soy, making it suitable for men to use to improve hormone levels.

What’s great about soy-free PS supplements is that they can help prevent estrogen dominance, allowing you to maintain appropriate levels of testosterone in your body and prevent stress from disrupting them. Soy is a rich source of phytoestrogens, substances that mimic the action of estrogen in the body. So if you’re looking for PS supplements and you want to maintain your testosterone levels at high levels, opt for the soy-free kind such as the one from Jarrow Formulas. Also, Jarrow Formulas’s PS supplement is dairy-free and gluten-free.

Conclusion

Staying smart and healthy, and retaining your masculinity is easier with the right supplements. With all the phosphatidylserine benefits, beating stress is not so hard as it once seemed.

Product Image credits: Amazon.com
February 15, 2017
How to Lower Cortisol in 5 Easy Steps
Like all hormones, cortisol is a chemical messenger. Produced by your adrenal glands, which are located on top of your kidneys, cortisol is produced during times of stress. Being stress hormones, many people want to know how to lower cortisol levels. But cortisol is often labelled purely as being bad however this is an oversimplification. You see, we need cortisol but high cortisol levels can be problematic. Can stress kill you?

What Does Cortisol Do?

What is cortisol? Cortisol is a catabolic hormone which means it breaks things down. In times of stress, this results in elevated blood glucose levels which provide instant energy for the so-called fight or flight response.

This is useful if you are confronted by an occasional physical stress that places your life in danger. For example, if you were crossing a road and an out-of-control car suddenly appeared and you had to leap out of the way to safety, your body would increase cortisol to deal with the situation. The act of leaping will get you into safety away from danger, and next lower your cortisol levels so that your hormonal system can return to its normal, balanced state – called homeostasis.

However, in modern times, most stress tends to be less lethal but more prolonged. This causes cortisol levels to rise and remain elevated for long periods of time. This is where the trouble starts!

The Dangers of Elevated Cortisol

Where the occasional burst of cortisol is nothing to be concerned about, high cortisol levels can be extremely detrimental to your health. Many of the problems associated with both stress and cortisol are the direct result of elevated blood glucose levels.

Blood, as it circulates all around your body, effects each and every structure with which it comes into contact. Thick, sticky blood that is full of glucose does not circulate freely, is prone to clotting, and causes systemic (throughout the system) inflammation.

Prolonged and elevated levels of blood glucose also increase your risk of developing diabetes, a metabolic condition that carries with it a host of other risk factors including kidney, eye, and nerve damage. Bottom line: too much stress can kill you.

There is also a strong link between excess cortisol and weight gain – especially in the abdominal area. If you are finding it hard to lose weight or have gained weight around your waist lately, it could very well be stress that is the cause of the problem.

Other symptoms of high cortisol include:
- Difficulty sleeping
- Low energy
- Frequent illness
- Sugar cravings
- No sex drive
- Depression
- Anxiety
- Loss of productivity
- Difficulty concentrating
Elevated Cortisol and Lowered Testosterone: Is There a Link?

There is a statistical relationship between elevated cortisol and lowered testosterone levels. In studies, lowered testosterone levels are often accompanied by above-normal cortisol levels. It’s commonly accepted that stress can lower libido but whether that is due to lowered testosterone or another mechanism is unclear.

While some studies certainly suggest that cortisol lowers testosterone, others suggest any relationship between these two hormones is associative and not causative. Too much stress does, however, drive testosterone levels down while pushing cortisol levels up.

Given that elevated cortisol levels are inherently unhealthy; it is not a big leap to conclude that lowered testosterone could be caused by elevated cortisol levels. Needless to say, it would be useful to know how to lower cortisol levels…

How to Reduce Cortisol Levels

There are several ways you can lower your cortisol levels including lifestyle modifications and through the use of food and nutritional supplements:

Get More Sleep

Easier said than done when you are stressed, but sleeping more will help you deal with stress more effectively. Try to get six to nine hours per night to ensure you have the energy to deal with the stresses of your day more effectively.

Learn How to Prevent Stress

Reducing stress means reducing cortisol levels by default. Develop your delegation skills, avoid perfectionism, practice better time management, and learn how to be more assertive to remove some cortisol and stress from your life.

Eat Healthy

Junk food, because it causes peaks and valleys in your blood glucose and energy levels, makes you more susceptible to stress. You’ll cope with stress for more easily and be less prone to the problems caused by elevated cortisol if you eat less sugar and processed food in general and build your diet around nutritious, natural food.

Practice Meditation

Meditation has been shown to lower stress and cortisol. Meditation comes in several varieties, some of which can take time to learn and require instruction. One simple form of meditation you can do right now is to combine breathing and counting.

Simply sit or lie in a quiet room and, with your eyes shut, inhale for a slow count of three and out for a slow count of three. Try to keep your mind clear of all other thoughts except the numbers you are reciting and the sound of your breathing.

Acknowledge any stray thoughts than enter your mind but then dismiss them and continue breathing and counting.

Use Beneficial Adaptogens, Supplements and Foods

Adaptogens are natural substances that help balance hormones. Normally extracted from plants, stress-fighting adaptogens include:
- American Ginseng
- Asian Ginseng
- Cordyceps
- Dang Shen root
- Eleuthero root, stem or bark
- Guduchi root and stem
- Holy Basil
- Jiaogulan
- Licorice root
- Reishi
- Rhaponticum root
- Rhodiola root
- Schisandra fruit and seed
- Shilajit
These exotic-sounding substances are frequently used in Asian and Indian medicine for the treatment of stress, anxiety, and insomnia.

Ashwagandha

Another adaptogen, ashwagandha has been studied extensively and revealed to be an effective stress management supplement. Shown to reduce stress and anxiety in adults, ashwagandha is available in both powder and capsule form. See our article covering Ashwagandha in detail here.

Phosphatidylserine

Studies reveal that phosphatidylserine is effective for reducing both stress and cortisol levels in hard-exercising athletes. Since your body doesn’t differentiate between physical and psychological stress, this means using supplemental phosphatidylserine should work equally well for stressed-out desk warriors and hard-training athletes alike. This one is soy free and best for men.

Vitamin C

Essential for optimal immune system function, vitamin C is readily available in supplement form and something that most of us need more of because processed foods are invariably low in this vital nutrient. Vitamin C has also been shown to lower physical and psychological stress and, therefore, also cortisol. Liposome encapsulated Vitamin C bioavailability is almost on the same level as intravenous Vitamin C and superior to regular forms. For maximum benefits we highly recommend Liposomal Vitamin C, it will change everything you thought you knew about Vitamin C.

Magnolia

Tested as part of a weight control trial, magnolia extract was revealed to be an effective way to lower cortisol levels. This helped lead to weight loss by reducing the tendency to stress eat and reducing cortisol which is strongly linked to fat storage around the abdomen. We like this one from Liftmode which provides a lot of value for your money.

Magnesium

Low levels of dietary magnesium are linked to elevated stress and cortisol levels. For this reason, magnesium supplementation is often recommended as a gentle remedy for stress and also as a sleep aid. Readily available, studies reveal that magnesium supplementation is a safe and effective way to reduce both stress and cortisol.

L-Theanine

L-Theanine an amino acid, can help reduce psychological and physiological stress responses. In studies, supplemental L-Theanine resulted in lowered heart rate and blood pressure and lowered salivary immunoglobulin A, a chemical marker that indicates elevated cortisol levels.

Omega-3

Fats often get a bad rap but some fats are so important to your health and wellbeing that they are deemed essential. One such fat is omega 3. The term omega 3 simply means it’s last chemical double bond is three from the end of the fatty acid chain – omega being the last letter of the Greek alphabet. The position of the double bond makes omega 3 fats high reactive and very beneficial.

Omega 3s are favorable linked to stress and lowering cortisol by reducing adrenal gland activity. Omega 3s are available in supplemental form and are also abundant in oily fish such as salmon, mackerel, herring, tuna, and trout.

Dark Chocolate

It’s not very often you’ll read about the benefits of sweets in a health article but dark chocolate has been shown to reduce stress and cortisol. In fact, in the first and second World War, chocolate frequently featured in first aid kits for treating battle-traumatized and injured soldiers. Choose low sugar chocolate containing 70% or more cocoa solids for best results.

Berries

Packed with anti-oxidants, berries – especially those that are dark in color – are also revered for their stress and cortisol lowering ability. Eat a handful of raw blackberries, acai berries, or blueberries to stave off stress.

Garlic

Eaten as a supplement or simply added to your meals, garlic increases testosterone and lowers cortisol. It’s also an effective booster of the immune system. If you are worried about the pungent smell of garlic, seek out odorless varieties.

Olive Oil

A staple of the heart-healthy Mediterranean diet, olive oil is also strongly linked to increased testosterone and lowered cortisol levels. Maybe that is why men living in the Mediterranean region not only live longer but are also fathering children well into their later years!

Oats

Old fashioned oatmeal, rather than quick-cook oats, is high in slow-digesting carbohydrates which help to stabilize your blood glucose levels. They also increase serotonin levels in your brain which helps to reduce cortisol.

While oats do not contain gluten, they do contain a gluten-like substance so some people may find they feel bloated after eating them. If this happens to you, avoid oats and seek alternative cortisol lowering foods instead. In general a healthy diet should contain minimum grains, but if you had to pick two to include sporadically the best ones would be oats and white rice.

Conclusion

If you are suffering from any high cortisol symptoms, it makes sense to take steps to try to avoid and manage stress better and reduce your cortisol levels using the nutritional supplements listed within this article.

With so many to choose from, you may be wondering where to start in your quest to lower cortisol. Of all the strategies mentioned, we believe that Ashwagandha, Phosphatidylserine and L-Theanine are the most effective in reducing cortisol and are what we recommend.

Unbridled stress and elevated cortisol levels can literally take years off your life. Achieving normal cortisol levels will significantly reduce your risk of suffering many otherwise avoidable medical problems.
February 22, 2015