2 コルチゾールを下げる方法

**Methods for Reducing Cortisol** 1. *To preface this guide, one of the most powerful ways of immediately reducing cortisol is a good night of sleep - this is pretty obvious. This can be achieved by following the Sleep Guide. This page will focus on less obvious methods:* 2. **Reducing Cortisol Via Diet and Supplements:** - **Carbohydrates**: When carbohydrates are consumed, they raise blood glucose levels, triggering insulin release from the pancreas, which facilitates glucose uptake into muscle cells, particularly post-exercise. Insulin works antagonistically to cortisol by promoting glucose absorption, reducing the need for gluconeogenesis, and signaling that energy is available, lowering cortisol levels. Post-workout, carbohydrate intake is pretty crucial if you want to manage cortisol as well, because carbohydrates replenish depleted glycogen stores, preventing prolonged cortisol elevation, promoting muscle recovery, and fostering an anabolic environment. This intake also signals the body that the stressor has passed, further reducing cortisol. You must use clean carbohydrate sources like fruit, raw honey, and raw dairy only to minimize inflammation while restoring glycogen. Fruits provide simple sugars, fiber, and anti-inflammatory antioxidants and polyphenols, while raw honey offers quick-absorbing sugars and enzymes that aid in lowering inflammation. Raw dairy, rich in lactose, protein, and fats, ensures stable glucose levels and supports recovery through nutrients like calcium and CLA, helping manage cortisol more effectively. - **Adequate Sodium Intake:** The adrenal glands as we know are responsible for producing cortisol. The adrenal glands also regulate aldosterone, which is a hormone that controls sodium and water balance. When sodium levels are low, aldosterone production increases to conserve sodium, which can lead to increased cortisol production as part of the body’s stress response. Chronic low sodium intake places undue stress on the adrenals, contributing to cortisol dysregulation. Adequate sodium intake supports proper hydration, cellular function, and electrolyte balance, all of which help maintain a stable environment for optimal adrenal health. Sodium is also essential for nerve transmission and muscle contraction, which is especially important during exercise when cortisol is naturally elevated. - **Magnesium**: Magnesium significantly reduces cortisol levels. We recommend getting your magnesium from the following food sources: raw goat cheese, raw cacao, and dates. We recommend supplementing with liquid nano-magnesium or magnesium glycinate on top of this in the evenings. - **Vitamin E:** As discussed in the supplement section, this fat-soluble vitamin is amazing at lowering oxidative stress. As we know, it is this oxidative stress that causes a stress response from the HPA axis and thus a cortisol release. Vitamin E reduces OS by directly stabilizing free radicals and preventing the damage of lipids in cell membranes found in the adrenal glands, which are otherwise sensitive to damage. - **Rhodiola Rosea**: This adaptogen enhances the body’s stress resilience by again, modulating the hypothalamic-pituitary-adrenal (HPA) axis. Its active compounds, such as rosavin and salidroside, inhibit enzymes involved in cortisol production, but they also improve mitochondrial function, which increases ATP and thus reduces the need for cortisol as an energy balancer. Aim for 200-600mg per day. - **Holy Basil (Tulsi)**: This adaptogen contains poweruful phytochemicals such as eugenol and ursolic acid, work to lower oxidative stress and inflammation, which would otherwise cause that HPA response and cortisol release. For holy basil, aim for 500mg per day. - **Anti-Inflammatory Foods**: Avoiding all inflammatory foods like PUFAs, seed oils, and processed sugar is crucial for lowering cortisol. Opt for anti-inflammatory foods rich in omega-3s, like grass-fed beef, wild-caught fish, and free-range eggs, which foster a balanced inflammatory response and lower cortisol. Essentially, follow our full diet guide section. - **Phosphatidylserine**: This phospholipid, found in cell membranes, helps regulate the body's stress response. It works by modulating the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for regulating stress responses. It improves the sensitivity of cortisol receptors, preventing excessive and chronic cortisol release from daily stressors or intense exercise. This helps to maintain a more balanced stress hormone profile and reduces the harms of excess cortisol as a result. Additionally, phosphatidylserine supports cognitive function and recovery by improving cell-to-cell communication in the brain, which can become impaired by elevated cortisol. We recommend supplementing this and taking it in the evenings or after a particularly intense exercise session. 3. **Breathwork and Meditation** - **Box Breathing and Diaphragmatic Breathing**: These techniques activate the parasympathetic nervous system, reducing the body's stress response. Diaphragmatic breathing in particular reduces cortisol by stimulating the vagus nerve, which triggers the relaxation response. - **4-7-8 Breathing:** Another breathing technique - 4 second inhale, 7 second hold and an 8 second exhale. - **Buteyko Breathing:** Keep your mouth closed and focus on slow, shallow nasal breathing. After a gentle exhale, pinch your nose and hold your breath until you feel the urge to breathe. Resume nasal breathing. Ensure your exhalations are longer than your inhalations to promote relaxation. Practice brief breath holds after exhaling throughout the day to improve carbon dioxide tolerance. Perform for 10-15 minutes daily, especially during stressful moments or before sleep, to reduce cortisol levels. 4. **Grounding** This is a completely free technique and is very impactful on reducing cortisol. As we have discussed, the earths surface is a vast reservoir of free electrons which neutralize positively charged free radicals in the body that would otherwise cause a cortisol-based stress response. Grounding also stimulates the vagus nerve which leads to the activation of the parasympathetic nervous system, and with PNS activation comes a natural education in cortisol. 5. **Red Light Therapy** - natural sunlight works in similar ways as well* Firstly, Red light therapy boosts mitochondrial function, which reduces the physiological stress response and the need for cortisol to manage energy demands (because we will have more ATP). Similarly, RLT reduces oxidative stress by increasing the production of antioxidants in thee body such as glutathione and superoxide dismutase. These neutralize free radicals that would otherwise cause a cortisol release. It is overall just a great intervention to add if you're looking for additional ways to lower cortisol and improve your health. 6. **Qi Gong** Qi Gong, an ancient Chinese practice combining breath control, meditation, and movement, is our sacred technique for dramatically lowering cortisol levels. The practice focuses on controlling breath and circulating energy (qi) through specific postures and slow, deliberate movements. By activating the parasympathetic nervous system and reducing sympathetic (fight or flight) dominance, Qi Gong helps shift the body into a state of relaxation and balance. It works because it harmonizes the body's energy field, calming the mind, and promoting internal balance. We believe that this practice is crucial to begin as soon as possible. To start this, make sure to check out the products library for the key book recommended for beginning to learn this powerful technique.