Cortisol, commonly known as the stress hormone, plays an essential role in the body's response to stress. However, prolonged high cortisol levels can have negative effects on health such as sleep disorders, high blood pressure, anxiety and even immune degradation. Fortunately, some natural drinks can effectively help reduce cortisol levels.
Green tea: contains EGCG that calms the nervous system
Green tea has long been known for its relaxing effects, and partly because of the compound epigallocatechin-3-gallate (EGCG). According to Dr. Sohaib Imtiaz, a medical expert at Imperial College London, EGCG has the ability to inhibit some enzymes involved in the synthesis of cortisol. One study found that drinking six cups of caffeine-free green tea per day for six weeks reduced cortisol and improved mental health.
Drinks containing ginseng: reduce cortisol by 16%
National ginseng is a popular herb in traditional medicine. A clinical study has shown that using ginseng for four weeks can reduce cortisol levels by up to 16%. Although there is not much data on the direct effects of ginseng tea, experts confirm that this is a potential research direction.
Magnesium supplemented drinks: calm the nervous system
Magnesium is an essential mineral involved in nerve regulation. According to clinical nutritionist Elizabeth Barnes, RDN (USA), magie has the ability to limit the body's acute stress response by reducing the sudden increase in cortisol levels after physical activity. A 24-week study showed that people who took 350mg of magnesium citrate per day had lower cortisol levels than the control group.
Ashwagandha: herbs that help balance hormones
Ashwagandha is a famous herb in Indian Ayurveda medicine. This root extract has been shown to significantly reduce cortisol levels in many studies. Drinks containing 240mg to 1,250mg of ashwagandha extract per day effectively reduce stress hormones, says Dr. Sarah Bence, OTR/L occupational therapy expert.
Kefir and yogurt: probiotics and GABA
Fermented dairy products such as kefir and yogurt are not only good for digestion but also help control cortisol thanks to their probiotics and gamma-aminobutyric acid (GABA) content. GABA is a neurotransmitter that helps disrupt cortisol production in the adrenal glands.
Barley juice: natural source of GABA
Barley juice is also a notable source of GABA. However, there is currently no direct research confirming the cortisol-reducing effects of this drink in humans. However, experts still consider this a potential research direction.
Orange juice: supplement vitamin C to fight stress
Some studies show that high doses of vitamin C (1,000-3,000mg/day) can help the body recover faster from stress. However, a glass of orange juice contains only about 124mg of vitamin C, so to be effective, you need to drink a fairly large amount.
Coconut water: balances electrolytes
Coconut water is a good source of natural potassium, especially useful for people with Cushing's syndrome, a disorder caused by high cortisol. However, for healthy people, coconut water has not shown a clear effect in reducing cortisol.
However, experts recommend that drinking these drinks should be combined with a healthy lifestyle such as getting enough sleep, eating in moderation, exercising and meditating to sustainably control cortisol.
