Dr. HingHau Tsang's Crusade on Nutrition

 

Newsletter #102 --- Natural approach to elevated Cortisol level and stress

 

Researches indicate that stress and anxiety can have a significant impact on the body's health and wellbeing.

Whenever we are under stress, our bodies release cortisol. Cortisol is our primary stress hormone produced by the adrenal glands. Cortisol is also known as the "fight-or-flight" hormone because of its effects in increasing blood pressure and blood sugar levels to help us run away from or fight off a predator or other stressful event. Cortisol plays an important role in the body's regulation of cardiovascular function and fat, protein and carbohydrate utilization. When the body experiences stress, cortisol secretion increases, causing a breakdown of muscle protein and the release of amino acids to form glucose. The resulting higher level of glucose in the body combined with the decreased use of glucose by other tissues in the body, ensures that the brain is receiving adequate energy.

Small amounts of cortisol are a "good" thing but the prolonged secretion of cortisol can have detrimental effects on the proper functioning of the body's cardiovascular, immune, neurological and metabolic systems. Too much cortisol for too long will lead us to develop a number of adverse health conditions. Elevated cortisol levels have been associated with increased appetite, weight gain, diabetes and depression. Elevated cortisol levels can have adverse effects on the immune system, memory, and sugar metabolism.

Chronic stress has been found to be a major contributing factor in obesity. Cortisol is a potent signal to increase appetite and store fat. The increased cortisol in our body tells our brain that we're hungry, at the same time telling our fat cells to store as much fat as they can and hold on to it as tightly as possible. Chronic stress can lead to cravings for high fat, high carbohydrate foods such as cookies, candy and chips. This stress-driven appetite can lead to dangerous weight gain, primarily around the waist. This has caused 20% of American adults to become obese with a stress related condition known as metabolic syndrome, which is characterized by an excessive amount of abdominal fat.

A study at Yale University in 2000 (Published in the September/October 2000 issue of Psychosomatic Medicine) compared stress reactions among women who had a high waist-to-hip ratio (Their fat tended to be in the belly) with those among women with a low waist-to-hip ratio (more fat storage in the hips than the waist). Women were given tests (Puzzles and speech designed to stimulate stress) to see how they responded. The researchers found that women with a high waist-to-hip ratio, whether they were overweight or slim, secreted more cortisol under stress and also reported more stress in their daily lives than women with low waist-to-hip ratios. This study suggests that there may be a tie between cortisol levels in women and the accumulation of excess weight in the abdominal area. The researchers noted that diseases caused by high levels of cortisol (Cushing's Syndrome is one) are characterized by excessive amounts of fat in the abdominal area, an unhealthy distribution that increases the risk of high blood pressure, heart disease, and diabetes.

 

Elevated cortisol levels are widespread within our fast-paced modern world.

Scientific studies have shown that the following 3 groups of people are highly likely to suffer from elevated cortisol levels.

 

Natural approach to elevated Cortisol level and stress related conditions

  1. Decrease the impact of stress in your life. Get regular exercise and sufficient sleep. Incorporate meditation and relaxation techniques into your daily routine. This will help lowering cortisol levels.
  2. Avoid excessive sugar and alcohol. Avoid caffeine, drink non-stimulating herbal teas such as Chamomile tea, caffeine free. A study published in the July/August 1998 issue of Psychosomatic Medicine showed that caffeine can elevate levels of cortisol and another stress hormone, ACTH (adrenocorticotropic hormone) in men prone to high blood pressure as well as in men at low risk for this disease.
  3. In a recent clinical trial involving 21 healthy volunteers, study subjects took a nutritional supplement formulated to lower cortisol levels and reduce feeling of anxiety for 45 days. The supplement (Cortisol Manager) combined the cortisol-lowering ingredients ashwagandha (Withania somnifera) and phosphatidylserine with the anxiety-relieving components magnolia officinalis and L-theanine. The subjects collected their own saliva samples at five scheduled intervals throughout the day. The results demonstrated that the nutritional supplement decreased salivary cortisol levels in relation to baseline at all five sampling times throughout the day. The effect began almost immediately and persisted on a consistent basis throughout the entire 45 day duration of the study. Salivary cortisol levels reduction averaged between -75% and -83% for the pooled subject data. Participants reported additional benefits associated with cortisol-lowering, including increased feelings of relaxation throughout the day (71%), improved sleep/deeper sleep (71%/64%), and reduced levels of stress (57%). Please read more detail discussion at Newsletter #128 --- Update on stress and Cortisol control..
  4. Melatonin lozenge 20-30 min before bedtime for insomnia. It is a natural hormone which gives us the signal to sleep.
  5. Take 5 HTP, a brain serotonin precursor, is safe and effective in reducing symptoms of Insomnia, Depression and Migraine headaches. A single 100-mg nighttime dose of 5-HTP was sufficient to improve the duration and depth of sleep in one placebo-controlled trial. 5-HTP is safe, effective in appetite reduction and weight loss.
  6. Reduce stress and anxiety with herbs like Siberian Ginseng.
  7. Reduce muscle tension with 800-1200 mg of Magnesium daily. Magnesium is a known muscle and nerve relaxant.

 

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References

  1. Ikarashi Y, Yuzurihara M (2002) Potentiation by saiboku-to of diazepam-induced decreases in hippocampal and striatal acetylcholine release in rats
  2. Sufka K, Roach J, Chambliss W, Broom S, Feltenstein M, Wyandt C, Zeng L (2001) Anxiolytic properties of botanical extracts in the chick social separation-stress procedure. Psychopharmacology 153: 219-224
  3. Ikarashi Y, Yuzurihara M, Sakakibara I, Nakai Y, Hattori N, Maruyama Y (2001a) Effects of the extract of the Magnolia obovata and its biphenolic constituents magnolol and honokiol on histamine release from peritoneal mast cells in rats. Planta Med 67: 709 - 713
  4. Yuzurihara M, Ikarashi Y, Ishihara K, Kushida H, Ishige A, Sasaki H, Maruyama Y (2000a) Effects of subacutely administered saiboku-to, an oriental herbal medicine, on pharmacodynamics and pharmacokinetics of diazepam in rodents, Eur J Drug Metab Pharmacokinet 25: 127 - 136.
  5. Maruyama Y, Kuribara H, Morita M, Yuzurihara M, Weinstraub ST (1998) Identification of magnolol and honokiol as anxiolytic agents in extracts of saiboku-to, an oriental herbal medicine. J Nat Prod 61: 135 - 138
  6. Kubota M (1996) The therapeutic effect of saiboku-to on anxiety disorders and others. J Tradit Sino-Jpn. Med 17: 183 - 186
  7. Kuribara H, Maruyama Y (1996) The anxiolytic effect of oriental herbal medicines by an improved plus-maze test in mice: involvement of benzodiazepines receptors. Jpn J Neuropsychopharmacol 18: 179 - 190
  8. Kuribara H, Morita M, Ishige A, Hayashi K, Maruyama Y (1996) Investigation of the anxiolytic effect of the extracts derived from saiboku-to, an oriental herbal medicine, by an improved plus-maze test in mice. Jpn J Neuropsychopharmacol 18: 643-653
  9. Murase S, Kitayama I, Otani M, Murase S, Nomura J (1989) Clinical study of saiboku-to on neurosis. Shinyaku to Rinsho 38: 1014 - 1023
  10. Watanabe K, Watanabe H, Goto Y, Yamaguchi M, Yamamoto N, Hagino K (1983) Pharmacological properties of magnolol and honokiol extracted from Magnolia officinalis: central depressant effects. Planta Med 49: 103-108

 

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Dr. Tsang wishes to share his knowledge & Opinion with the public regarding the importance of " Nutritional Supplements ". This is for your information only. Drugs have powerful effects on the body, so please don't abruptly stop taking any prescription medication. Always consult your physician or health care provider before you use any nutritional supplement or switch from drugs to natural health products. 

 

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