Ashwagandha is a potent Ayurvedic herb which should be consumed only after an Ayurvedic doctor's consultation.
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Excessive cortisol exposure, such as in Cushing syndrome, produces central obesity, muscle wasting, hypertension, and glucose intolerance.
While cortisol plays a significant role in regulating metabolism, blood pressure, and sleep-wake cycle, chronically elevated levels my lead to fatigue, inadequate sleep, mood swings, weight gain, and trouble concentrating.
Nutritionist Dimple Jangda visited her Instagram account and highlighted 3 remedies that can lower cortisol naturally.
Cortisol is often called the stress hormone as it is released by the body in response to stress. While cortisol plays a significant role in regulating metabolism, blood pressure, and sleep-wake cycle, chronically elevated levels my lead to fatigue, inadequate sleep, mood swings, weight gain, and trouble concentrating. However, the good thing is that simple lifestyle and dietary habits may help support a healthy cortisol response.
According to a study featured in National Library of Medicine, “Cortisol influences metabolism, immune activity, cardiovascular tone, and the stress response by modulating glucose availability, protein catabolism, lipolysis, and inflammatory signaling. Excessive cortisol exposure, such as in Cushing syndrome, produces central obesity, muscle wasting, hypertension, and glucose intolerance.” 1
Recently, nutritionist Dimple Jangda visited her Instagram account and highlighted 3 remedies that can lower cortisol naturally. She said, “If you are struggling from anxiety, stress, you need to understand that the cortisol, adrenal fatigue that is coming from your body is due to several reasons.” 2
Your body does not know the difference between being chased by a lion or you checking your emails in the middle of the night. The cortisol spike is the same, added Jangda.
1. Sync With The Sun: Jangda said, “The number one thing you need to do is sync your circadian rhythm, your energy clock with the clock of mother nature. Rise with the sun and set with the sun. This is a non-negotiable rule. When the sun rises, your digestive fire, your metabolic fire, Jatharagni, starts rising and that aids your digestion, your metabolism and that supports your immunity, mental clarity, and strength.”
You need to focus on winding your alarm clock may be half an hour, 45 minutes backwards. Since you are waking up at 8 or 9, you begin waking up at 7. Then eventually build a habit to start waking up at 6. This itself will reduce your cortisol spike by almost 50%.
2. Ashwagandha: The Ayurveda expert recommended to “incorporate Ashwagandha in your diet. Ashwagandha is a potent Ayurvedic herb which should be consumed only after an Ayurvedic doctors consult.” It is an adaptogenic herb and reduces stress level. In fact, there are studies that have shown that Ashwagandha reduces serum cortisol by almost 27% and reduces anxiety by almost 50 to 56%.
That’s very potent and powerful. She suggested to “take half to one teaspoon of Ashwagandha powder, boil it in milk, add some ghee to it, and drink it either at bed time or in the morning. It improves your strength, metabolism, and immunity.
It reduces the vata imbalance which is in your nervous system that can trigger anxiety and stress. Anxiety and stress also happen due to depletion of Ojas. Ojas is the vitality of life, the essence of the life that supports your immunity, mental strength, and emotional strength. And, that happens only when you body has been nourished at all seven layers of the tissues. Now, if your ojas gets depleted, it makes you hypersensitive. It is called adrenal fatigue in modern medicine. Ashwagandha will help you reduce that stress level by strengthening your nervous system.
3. Tulsi: Tulsi leave is one of most potent Ayurvedic herbs. Tulsi is powerful because it is Tridoshik in nature, suitable for all three body types. Tulsi creates mental clarity, removes brain fog, improves the pitta – the Jatharagni and thus allows you to digest food better, metabolize better, and improves your mental focus. It reduces anxiety and stress dramatically. It is something that most people in India try to grow at home.
They always have a Tulsi plant in the middle of the house. It has got a strong vibration and aura. It is also known as the holy basil. You can find it in any part of the world. Jangda said, “make sure to have 1 to 2 Tulsi leaves in the morning on your tongue, empty stomach. Just place it on your tongue and let it sit for few minutes in your mouth, and then chew it slowly.”
You can even make a Tulsi tea by boiling some holy basil leaves in hot water, strain it, and drink it in the morning on empty stomach. It is a great way to replace the caffeine in your diet which is available in the chai and coffee, concluded Jangda.
The Ayurvedic expert suggested to include 70% dark chocolate along with cinnamon water for heart health and blood sugar balance. And switch off screens 1 hour before bed — blue light tricks your brain into pumping out cortisol when it should be releasing melatonin.
FAQs
How does syncing with the sun help reduce cortisol levels?
Syncing your circadian rhythm by waking with the sun helps regulate your metabolic fire and digestive processes, supporting immunity and mental clarity. Gradually shifting your wake-up time earlier, such as from 8-9 am to 6 am, can reduce cortisol spikes by nearly 50%, promoting better hormonal balance and stress reduction.
What are the benefits of Ashwagandha for stress and cortisol management?
Ashwagandha is an adaptogenic herb known to reduce serum cortisol levels by approximately 27% and decrease anxiety by up to 56%. Consuming half to one teaspoon of Ashwagandha powder boiled in milk with ghee helps strengthen the nervous system, improve metabolism, and restore Ojas—the vitality essential for immunity and emotional resilience.
How can Tulsi leaves be used to support relaxation and lower stress?
Tulsi is a tridoshik Ayurvedic herb that enhances mental clarity, improves digestion, and reduces anxiety. Consuming 1-2 fresh Tulsi leaves on an empty stomach or drinking Tulsi tea made by boiling holy basil leaves promotes relaxation and can replace caffeine to avoid excess cortisol stimulation.
Can these kitchen remedies replace conventional stress treatments?
While the remedies—syncing with natural light, Ashwagandha, and Tulsi—support healthier cortisol levels and stress reduction naturally, they should complement conventional treatments. Especially with Ashwagandha, consultation with an Ayurvedic doctor is advised to ensure safe and effective use alongside any medical care.
What lifestyle habits complement these remedies to lower cortisol effectively?
In addition to these remedies, switching off screens at least one hour before bed is recommended because blue light can increase cortisol and disrupt melatonin production. Incorporating 70% dark chocolate and cinnamon water may also help balance blood sugar and promote heart health, contributing to overall stress management.
National Library of Medicine|Physiology, Cortisol
Nutritionist Dimple Jangda via Instagram|3 Kitchen remedies to lower cortisol naturally
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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