5 Ways to Lower Cortisol - Your Chronic Stress Hormone
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- čas přidán 21. 03. 2023
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If you have stress in your life, you might have high cortisol, too! And if you have high cortisol, it could be making you sick. In this video, I’m going to share 5 ways you can lower cortisol levels using Functional Medicine - so tune in!
Check out Dr. Kate's favorite supplements and adaptogens for lowering cortisol here: www.drkateld.com/cortisol-low...
To learn more about 1:1 consultations with Dr. Kate, click here: bit.ly/drkate1on1
Dr. Kate Lyzenga-Dean is a Functional Medicine Healthcare Provider, Speaker, Writer and Consultant with over a decade of experience in private practice. She offers a new perspective on chronic health conditions and, utilizing evidence-based, integrative, and CAM therapies, helps clients find root-cause solutions that actually work. Dr. Kate aims to help her clients understand “The Why” behind any health challenge, resulting in a wider variety of treatment options, better compliance, and lasting results. You can learn more about her work at www.drkateld.com/
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DISCLAIMER: This information is not intended as a substitute for the advice provided by your physician or other healthcare professional. Information provided and the use of any products or services purchased DOES NOT create a doctor-patient relationship between you and any of the physicians affiliated with our CZcams channel. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
1. Eat proteins, healthy fats and fiber
2. Reduce caffeine intake
3. Add high quality fish oul to your diet
4. Replenish stress specific vitamins
5. Try adaptogens
Thank you for this video!
You're very welcome!
I say get rid of caffeine, drink way more water. Eat to 80% full never go past. Try to avoid all processed foods and no fast food at all.
Thanks for the list!
I’m not seeing a list of the brand name of omega fatty acids you would suggest to take. Where can I find it please?
Here ya go - just sign up for a free Fullscript account and you'll find my favorites: us.fullscript.com/plans/drkateld-omega-3-supplements
Not easy bc. most doctors have no idea what u r talking about. We appreciate it
Glad you found it helpful 🧡
Thank you
You are not kidding, when you're sitting there accurately explaining things to your Dr and they act so dismissive it's so frustrating
My doctor is clueless too
Thank you for speaking at a speed that facilitates understanding and retention of the material. I thought that your video was excellent !!
Glad it was helpful!
I enjoyed your video and appreciated that you spoke slowly and clearly
Thanks so much for watching!
Wow. Very
Informative!
I'm glad you found it helpful!
Thanks, this is really helpful!
You're welcome! I'm glad you enjoyed it 🧡
Thank you, so helpful.
I'm glad it was helpful!
Great video. Thank you❤
Thanks for watching!
Great vid , ty
Glad you liked it! 🧡
That was really helpful❤
I'm glad you found it helpful!
I’ve been suffering from this for 4 years and every practitioner said it was hot flashes. I had a hysterectomy in 2016. Type 2 last year. Controlling it on my own atm. I’ve been looking for quality supplements. Thank you and happy to have found your vids
So glad you found it helpful!
A cold plunge in the morning helps a lot🥰🙏💫
🥶
I have been taking cold showers for 20 days now. I hope to see more beneficial results as I continue.
Exposing your body to cold conditions in moderation (cold plunge, showers,, splashing water on your face) helps tone the vagus nerve, which helps improve parasympathetic signaling - the opposite of fight-or-flight and adrenaline. Research also shows it to be beneficial to circulation and the immune system. Warm showers feel good, and can be relaxing, but there is solid scientific research that explains why cold therapy helps regulate stress, not create it. Many find it invigorating, not torturous! I think both can be helpful in different situations 👍🏼
Swap your morning coffee for Apple Cider Vinegar. Your brain (which correlates with your gut) will thank you for it.
Some folks do well with ACV, others not so much...depends on the situation 👍🏼
I use astalugus and it has worked amazingly well for my stress! Now I understand why I didn’t get the same quick result from rhodiloa! I am now going to order ashwaganda!!! Thank you!!!
You're so very welcome! Make sure you get the root extract of Ashwagandha with withanolides - feel free to search my Fullscript catalog and get 20% off your order : us.fullscript.com/welcome/drkateld
Astalugus.. I have never heard of this. Is it called Astragalus?
It’s a supplement I would imagine? How did it help you? Do you feel anxious? This is my issue. Would love to hear from you. 🙏🏼 glad you are better.
@@danielagentile8049I know of a plant called that, perhaps a mistake was made
@DrKateLyzengaDean I find when I take Ashwaga it makes me very drowsy.
Very helpful . I tried ashwaganda and with only 1 use my stress bloating was gone and I stress hives also reduced . I sleep so so much better and along with it started taking good multivitamins which are helping me to stay active and not feel slothy all day 😂 . Thank you for posting this video
Glad it was helpful! Thanks for watching!
I dint know i jad issue of cortisol.. And i suffer from all the same symptoms as described here. I sometimes took ashwagandha thinking it helps in sleep and it actually did make me feel better. I just dint know i was unknowingly treating my cortisol levels. Thanks for the video. It helps in a lot and guides me what more steps i can take.
You're so welcome!
Thank you for posting this video! What are your thoughts on exercise to reduce excess cortisol? I keep hearing about Somatic Yoga. Do you recommend it?
LOVE movement to reduce cortisol - as long as you're not over-doing it. Yoga is a great one - I'm not familiar with somatic yoga specifically, but I'm 99% sure it would help 👍🏼
Great vid…thanks!💕 Also helpful would be info on how to find out what our cortisol levels are…and what’s a basic “too high” level. And a personal note - found that Panax Ginseng gave me the same hee-bee jeebies I used to feel after having too much caffeine! But that’s just me - your mileage may vary!!
Thanks! I have info re: cortisol testing here, if that's helpful: www.drkateld.com/adrenocortex-testing
Thanks!! From Puerto Rico, at the Caribbean.
Hooray! You're so very welcome! 🌴🧡
38 years long I suffered very much and no one find the reason; WHY? IN Budapest they find Primary Aldosterone= Conn's Syndrome. One of my adrenal gland we had to remove. My chemicals imbalance makes my life very difficult. Your knowledge and help means a lot. Thank you!!!
Glad you liked it! 🧡
My body is very stressed..i have absolutely no energy😢 how can u help?
I just had my cortisol checked and it was 23.4, I suspected it was high but exactly 1 year ago it was 13.2. This was checked in the morning 7am while fasting. Thanks, I’m glad I found your channel. Any suggestions? I don’t take fish oil so I will be adding this.
The fish oil is a good one - be sure to get something high-quality (there's a lot of duds out there). I'd also suggest some adaptogenic herbs - I have a few recommended ones that can help at the link: www.drkateld.com/cortisol-lowering-supplements Feel free to order through my Fullscript to get 20% off!
Hi, how do you know how much cortisol you have?
You can test it: www.drkateld.com/adrenocortex-testing
Hi Doc! How are you? love your video. I have a high cortisol level and always feel anxious. (I also have a low T3, so I feel symptoms could be from that as well) I saw your supplements but you have quite a lot. Can you suggest one to help lower cortisol levels? I have tried ashwagandha with no change, but maybe it was not strong enough. Which one have you noticed clients have done best with? Hope to hear from you soon🙏🏼💙
Hi, Daniela! I agree that thyroid dysfunction AND cortisol can combine to create anxiety - it's really common! I find that a blend of cortisol-lowering nutraceuticals works better than just one adaptogen on it's own. I'd start with Cortisol Manager or Serenagen from this list: us.fullscript.com/plans/drkateld-cortisol-lowering-supplements
@@DrKateLyzengaDean that was the one I was eyeing. Thank you so much, Dr. I really appreciate you responding as I know you probably get a bunch of notifications. Thanks again. Take care. 😊
Good afternoon , certainly i enjoyed ur explanation of estrogen dominance , here in african ( Nigeria) we have no doctors of ur calibres ,pls , could you help me prescribe the supplement/ dosages and the steps involve in clearing estrogen out of my system..Remain blessed..
This video talks about estrogen dominance treatment options - and you'll find a link to my favorite supports in the video description: czcams.com/video/xyQqza-KEXk/video.html
Hoo Ray... someone who said: "High Cortisol raises Glucose." That's a fact!!! My Endo. who called my HIGH a.m. glucose while not eating the "Dawn Phenomenon" No explanation, just Dawn Phenomenon as if though it happens to all Diabetics and to accept it. I didn't accept high a.m. glucose, I figured it out - High Cortisol, started deep breathing when glucose was/is high with no food intake reason. I do eat as you suggest. Dr. Kate, I wish you were in St. Petersburg FL and could take my Insurance 🌴
It makes perfect sense! Glad you made the connection. P.s. I don't accept insurance, but I could work with you in Floria via telehealth! Check out this link for more info: bit.ly/drkate1on1
What magnesium is best and what Ashwaganda is best, I suffer from awful anxiety
Here are some details: www.drkateld.com/cortisol-lowering-supplements
How do you know what magnesium to use?
I find Magnesium Glycinate to be the best for calming cortisol - here's my favorite version for 20% off! www.drkateld.com/cortisol-lowering-supplements
Hello
I have a lot of tension tight muscles my neck and headaches back pain tinnitus left ear. I got labs done and my vitamin D is low.
Should I take magnesium?
Well, you'll definitely want to take vitamin D, since it was low. Magnesium doesn't raise vitamin D, but you could be low in that as well - I like to test using a RBC Magnesium blood test!
@@DrKateLyzengaDean
I ask my doctor to test my magnesium they said there no reason for that.
Thank you for this informative video. I will cut my caffeine and try the supplements.
You're very welcome!
How do I see the show notes
Hi, Kathy! When I say "show notes," I really mean video description - it's the area below the video where I can put links and other goodies for you. Let me know if you're looking for something specific!
I have a question about the magnesium check... i have fibromyalgia and my doctor checked if i had enough of it by checking it in my urine i had to collect over 24 hrs period... it was not too low. Is there another thing i should be checking this for or is that the adequate test. I have tried numerous magnesium supplements for my cramps, but i find they never seem to do anything to improve, so... maybe it is indeed not an issue in my body.
Thanks for the informatif channel !!
Hi, there! I've found RBC Magnesium to be the most accurate way to check magnesium in the tissues - you're looking for a range of 5.2-6.5 mg/dL
@@DrKateLyzengaDean thank you!
Try Raspberry leaf for your cramps
Would you say replacing regular coffee for matcha tea a healthier replacement? I assume it has less caffeine than coffee beans
I agree! Matcha has loads of antioxidants and other goodies too!
Hi i have PCOS and i know cortisol can worsen my symptoms. Do you have any suggestions for me. I follow a healthy bqlanced diet and exercise regularly.
Totally! Check out this mini-workshop - it's got loads of suggestions for reducing cortisol: www.drkateld.com/stress-better-workshop
Would ginseng tea work as an adaptogen?
Tea is a tricky one - it's difficult to get a high enough dose/concentration in tea alone to see significant cortisol-lowering effects. But I love adaptogenic tea for maintenance and prevention! 👍🏼
What if we're allergic to fish? What's a good alternative?
You can get omegas from algae if you're allergic to fish - sign in at this link to find my favorite one (and save 20%): us.fullscript.com/plans/drkateld-omega-3-supplements
Hello Dr. Kate, I have CFS and chronic stress, I am doing a lot of your tips and prevention in general. Except for the coffee. I drink only 1 cup of coffee a day ( a mild one, really not strong) with almond milk and no sugar. Is this 1 cup already to much for my system? Should I stop drinking this 1 cup of coffee to improve my cortisol? Thank you in advance.
Ideally, yes. Even mild coffee has a lot of caffeine in it. You could try decaf!
@@DrKateLyzengaDean Thank you so much for your respond.
You need to point out the protein, fats and fiber should be eaten along with the healthy carbs because as long as no carbs are ingested the adrenals will keep cranking out cortisol to regulate blood Gluvose levels.
Healthy carbohydrates can be useful for regulating blood sugar, but only when balanced by proteins, fats, and fiber. Statistically, most folks eat too many carbohydrates and not enough of the other three. There is certainly more nuance to this discussion, but there is only so much that I can cover in a 10-minute video. 👍🏼
@@DrKateLyzengaDean It goes without saying, a reasonable amount of healthy carbs.
Can I take cortisol manager with anti depressant Sertraline?
Cortisol Manager doesn't appear to have any contraindications with Sertraline - but you could ask your doctor to make sure 👍🏼
Would flax oil be an adequate replacement for fish-allergic individuals?
I prefer omegas from algae - you can see my favorite version by signing in here: us.fullscript.com/plans/drkateld-omega-3-supplements
@@DrKateLyzengaDeanThank you! I get most of my supplements from them and am placing an order today.
Also what/where are the show notes?
They're found in the video description area of the CZcams post!
Does anyone know the dosage of ashwagandha to take?
I've found that adaptogens tend to work better together, as opposed to a single herb taken alone. I like ashwagandha better for low cortisol - my favorite blend of adaptogens for high cortisol with suggested dose can be found at the following link (sign into Fullscript to view details): us.fullscript.com/plans/drkateld-cortisol-lowering-supplements
Hi, can you help overseas patients?
Yes, I do work with folks overseas! Here's more info for you: bit.ly/drkate1on1 👍🏼
What fish oil you recommend?
Here are my favorites: www.drkateld.com/kmld-supplement-template-2
If you have chronic stress yuor kortisol is low, is thats right dr
Not necessarily! It could be high, low, or somewhere in between. That's why I recommend testing - you can learn how to test it in the Stress Better Starter Kit: www.drkateld.com/starter-kit
If your cortisol is high does it cause blood sugar drops throughout day?
It totally can!
Will ashwagandha help?
What if mag levels normal via blood work I had done. I wanted to start taken it to help me but doctor said no your levels are normal. , can I still take it?
I prefer optimal levels instead of normal levels - and I also prefer a more sensitive magnesium test (RBC Magnesium) to plain serum. Magnesium is generally very safe to take, so even if you're low-mid normal range you could benefit from it! You could also get an RBC Magnesium done to assess!
@@DrKateLyzengaDean I had blood work done , I asked doctor to add magnesium to the order, so I had cbc , cmp and magnesium and vit D - is that the same test your referring to? RBC (red blood count) I had it done in the lad with with regular blood work
If I lower my cortisol with natural supplements will I lose belly fat? I have a very clean diet, no bad oils, artificial sugars, and very no/low sugar in my diet. I have tried intermittent fasting a have not lost a lb. in 2 months. I eat clean, walk and do wt. resistant training. I'm at a lost of what to do. I take good fish oils, and a good magnesium. I did have a radical hysterectomy 7 weeks ago. But have been doing well with all that plus I am 69 so no menopause issues. I just can't lose wt. and do need to!!!
Hi, Patty! There are lots of reasons why you could be doing all the right things with lifestyle and still struggle to lose weight. Cortisol problems are one of those potential root causes, as are hormone problems (given your need for a hysterectomy, I'd look there, too). Low hormones like testosterone or thyroid could also impact weight loss now that you're in menopause. I have several videos about different strategies for fat loss that you might find helpful, like this one: czcams.com/video/lDyLSgVZRqw/video.html
@@DrKateLyzengaDean Yes I have Hashimoto's thyroiditis with low testosterone, but that does not mean a doctor wants to prescribe testosterone therapy. I need to raise it so that i can feel better. I do not take any thyroid meds but only Bovine Adrenal and Bovine Thyroid to regulate.
After months of severe stress, I experienced a real shock to my body, feeling my body and brain were going to explode. Immediately, I became extremely tired, not being able to lift my arms or walk, burning pains everywhere and constant sleep through the day. The list is much longer. My doctor hasn't been able to help me and I feel like I am headed for disaster!!! What you suggest, could this possibly help me?? I'm really desperate for help.😢
I'm sorry you're going through this! I do think a Functional Medicine approach could help you!
@@DrKateLyzengaDean thank you for replying. I am willing to try this and will find out more here in Canada. Have a good day.
Hello Doctor. I have essential tremor, not Parkinson's disease. When I hold a glass of water, my hands tremble and I feel embarrassed. When a problem occurs in front of me, my body trembles, my heartbeat increases, and I find it difficult to speak. A neurologist prescribed an anticonvulsant drug (Mysoline). It was an effective treatment and the tremor disappeared, but it had annoying side effects. Are there nutritional supplements to treat my condition
There are definitely Functional Medicine strategies to help with neurological conditions like essential tremor - OR sometimes these strategies can compensate for annoying side effects of anticonvulsant drugs (which tend to deplete certain micronutrients).
Omg! I have the same! Are you treating it?
How do I inquire about a consultation with you?
Here's more info and a link to apply: bit.ly/drkate1on1
Hi doctor, I'm on a treatment for 15 years now, can the treatment cause me to have a cushion syndrome, I see my body and face changing a lot, please advise
Instead of coffee 7 days a week, I could aim for 4 days a week (replacing with matcha green tea on other days) and see if that helps....It's not going to be easy though. *sigh*
That's a good first step!
Are cold showers good?
Cold therapy can definitely be helpful for vagal nerve tone!
I was a huge coffee drinker having 3 cups a day. So I'm trying to cut back again I've done this over the years only to start back. I notice when I go about 2 days without it I feel like crap. Thanks for the tips.
You're so welcome!
If you're allergic to fish, is vegan omega 3 supplements from algae okay?
Yep! I have a favorite fish-free Omega 3 here: us.fullscript.com/plans/drkateld-omega-3-supplements
r u a lidensed doxtor? in which country
I'm based in the United States, and you can read all about my medical credentials here: www.drkateld.com/about
What if I'm allergic to fish? I can't consume fish products.
You can get omegas from algae-based (non-fish) supplements, too! If you click the following link and sign into Fullscript, you can see the one that I like: us.fullscript.com/plans/drkateld-omega-3-supplements
Chia seeds , nuts
None of the fish oils show the packaging. None indicate wild caught or source of the fish, 3rd party tested etc ....
Hi, Kathy! You can see ALLLL the details about my recommended supports/fish oils on my Fullscript dispensary - all you have to do is click the button below the product you're interested in, sign up for a Fullscript account, and it will redirect you to view ingredients, sourcing, price, etc! Easy peasy. Here's the link for my favorite fish oils: www.drkateld.com/kmld-supplement-template-2
Ever since getting menopause I have had high anxiety. It seems to only come when I wake up in the mornings and throughout the day, but level off in the evening. By my doctors I take progesterone and estrodoul. And for the anxiety I take 150mg of the serterline and 2.5mg of the orlansapine. It worked for a few months but now the anxiety has been returning. How can I get my cortisol levels to balance out again and stop the high anxiety and body tension? I also have alopecia totalis where my eyebrows, eyelashes and all scalp hair have disappeared. The hair has come back white but not all over. Is this related to cortisol levels and hormones too?
Hi, Alaura! I'm so sorry you're going through all of this - sounds like a VERY complex case with many deep root causes. As for balancing cortisol, there are many more strategies and actionable steps you can take in my Stress Better Mini Workshop (www.drkateld.com/stress-better-workshop), but if you're looking for a more comprehensive solution, I'd suggest applying for a 1:1 consultation with me - I'd be happy to help you get to the bottom of these issues: bit.ly/drkate1on1
@@DrKateLyzengaDean I went through cancer treatment and that made my anxiety go higher. I can’t sign up for your stress action steps, it says can’t connect to catchpa for the security picture thing. I can’t afford the 1:1 consultation with you as I am on disability income. Hope there is another way I can talk with you?
Hi, there! Sorry you're having trouble signing up for the Worship - here are some suggestions to help you solve your connection problem:
- clear cache and cookies
- use different browser or an incognito/private windwow
- use another device
- connect to a different internet connection such as mobile data hotspot
Here's the link to the Stress Better Workshop again - hopefully you'll have more luck this time: www.drkateld.com/offers/aee98BiT
@@DrKateLyzengaDean unfortunately I can’t afford that either, living up in Canada doing the conversion from USD to CAD dollars. I thought it was free? This one is $37.
Here's the freebie! www.drkateld.com/starter-kit
😊
😁
How can you get your stress levels tested? What test should you do?
Both the DUTCH Complete test and the Adrenocortex Stress Profile will test your body's chronic stress response - you can learn more here: www.drkateld.com/functional-lab-testing
@@DrKateLyzengaDean thanks. Can you recommend ones we can do in the UK because those are for the US only 🥹
I don't know of a service that provides these tests direct to consumer in the UK. But, since they're at-home test kits, I'm able to help my one-on-one clients order them from the US! If you're interested, feel free to apply for a consultation here: bit.ly/drkate1on1
Sorry but what are the five ways?
If you watch the video all the way through, you'll see! 😁
I thought if you had abnormally high cortisol it means you have a medical thing going on?
It's a matter of how high - really really really high cortisol can be a sign of Cushing syndrome or other underlying issues. But some of the time it's related to chronic stressors.
@@DrKateLyzengaDean interesting. I have high cortisol- it’s not very very high but it is abnormally high. I understand it would be high when you are actively stressed, but if you are stressed in general but relaxing at the time, shouldn’t it still be within normal? Mine has been high for at least 2 years and accompanied by other symptoms. Though not typical Cushings. It annoys me when it’s blamed on stress and anxiety because I feel it’s really a physical thing happening TO me if you know what I mean. Just confused about the whole thing.
Mental health profesionals never share this but oush pills
Most mental health professionals aren't trained in nutrition!
Or you can just smoke weed! Menopause kicked my butt and kinda still is. Apparently too much trauma/ stress in a row caused IBS. Now this sucks along with menopause cut me a break! I am skinny is the one plus but I rather feel better.
Sorry you're not feeling well! Hopefully you found some other options for stress resilience in the video!
@@DrKateLyzengaDean My gyno said I am extremely healthy exercising since I was 16 now 63. Too many eggs in my basket late bloomer, have 3 adult kids. The biggest source of my stress is them. I agree with all your tips and got many more. Breathing exercises, frequencies #963 my favorite, stretches for constipation etc. CZcams is a healing website when used to your advantage . Thanks for helping humans.
Ugh tucker carleson commercial...skip!
Unfortunately, I have zero control over which ads CZcams decides to show you during my videos - the algorithm shows each individual what it *thinks* they want to see...so the ads you get have more to do with your account than my channel. 🤷🏼♀️
Stress!!!!!
Thank you, this is helpful!
That's great to hear!