How to Reduce Stress and Lower Cortisol Quickly- Thomas DeLauer

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How to Reduce Stress and Lower Cortisol Quickly:
A lot of people ask me how to lower cortisol quickly, so the purpose of this video is to teach everyone a little trick that they can use to do just that! You can always learn more about how to optimize your brain and your body at http://www.ThomasDeLauer.com

Here’s what happens in your body:

1. Your body sees a Threat, maybe its real danger, maybe it’s too much work
2. Neurons in the hypothalamus (region of the brain responsible for many crucial aspects of our body function – secrete a hormone called CRH,
3. This CRH travels to the anterior pituitary gland, which secretes another hormone that ultimately tells the adrenal glands to produce the sometimes dreaded CORTISOL.

Cortisol:
-plays a key role in the central nervous system
It’s heavily involved in emotion, but also involved in keeping you awake, alert, and performing at your very best in a physical and sometimes mental state.

Under normal situations, this stress response will fade away over time, but with chronic stress, elevated concentrations of cortisol lead to inflammation, tissue damage and dysregulation of biological systems which can cause a myriad of problems, weight gain being one of them.

Ultimately, we cannot perform at our best if we have constant elevated cortisol levels. Elevated cortisol levels can alter immune system responses and suppress the digestive system and growth processes which not only affects our guts, but it ultimately affects our brains too.

1. Increase your Omega 3 Fatty Acid Intake

-In the US, we suffer from a dramatic deficiency of Omega 3 fatty acids.

These fatty acids are found in foods such as fish, flax seed, grass fed meats or in supplements like fish oil, krill oil, or calamarine oil.

Research has shown that consumption of Omega-3 fatty acids can reduce your levels of cortisol, and thus reduce your biological response to stress. Omega 3s will also reduce some of the inflammatory damage that has been caused by excess inflammation in the first place.

That is just one of the benefits of reducing inflammation and increasing the amount of omega 3’s within your diet.

Remember that cortisol and stress get a bad rap, but we have to remember that they are necessary to survival and aren’t going to hurt you unless you begin to chronically perceive them that way.

All the fish oil in the world won’t change the stress that is caused by STRESSING about being stressed

A 2010 study by the Journal of the International Society of Sports Nutrition found decreased cortisol levels along with reduced fat mass and increased lean mass after adults underwent six weeks of fish oil supplementation (6). A healthier body impacts every moment of your day, leaving you with more energy to tackle your myriad of challenges.

A study by Molecular Nutrition and Food Research conducted a study with subjects (abstinent alcoholics) undergoing three weeks of supplementation of 60 mg/day of fish oil and found a reduction in the cortisol basal levels throughout the day following supplementation. The participants reported feeling less anxiety and stress throughout the day, leaving them to handle stress in a more level and healthier way. (4)
References:
1. If it Goes Up, Must it Come Down? Chronic Stress and the Hypothalamic-Pituitary-Adrenocortical Axis in Humans. 2007 by the American Psychological Association. Gregory Miller, Edith Chen, Eric Zhou
a. this one was a download - didn’t have a direct link, but you can find by searching Google
2. http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037?pg=1
a. I used this to teach myself some of what you probably already know as a basis for background and further research
3. http://www.ncbi.nlm.nih.gov/pubmed/12909818
a. Delarue J, Matzinger O, Binnert C, et al. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes Metab 2003
4. http://www.ncbi.nlm.nih.gov/pubmed/23390041
a. Barbadoro P, Annino I, Ponzio E, Romaneli RM, D’Errico MM, Prospero E, Minelli A. Fish Oil Supplementation Reduces Cortisol Basal Levels and Perceived Stress: A Randomized, Placebo-Controlled Trial in Abstinent Alcoholics. Mol Nutr Food Res. 2013 Jun
5. http://www.ncbi.nlm.nih.gov/pubmed/14559317
6. http://easacademy.org/research-news/article/effects-of-supplemental-fish-oil-on-resting-metabolic-rate-body-composition-and-salivary-cortisol
a. Noreen EE, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. J Int Soc Sports Nutr. 2010 Oct 8

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