My 7 favorite foods and herbs to lower cortisol
Summary
TLDRIn this video, Dr. Alex Hinn, a licensed acupuncturist and doctor of traditional Chinese medicine, discusses natural ways to lower cortisol levels, a stress hormone. He explains the impact of stress on the body and how it can lead to various health issues. Dr. Hinn shares seven food-grade medicines and herbs, including dark chocolate, blueberries, green tea, avocados, fatty fish, garlic, and spinach, which can help reduce cortisol levels. He also touches on the role of traditional Chinese medicine in treating stress-related symptoms and provides a link to a free 'Root Cause Quiz' for viewers to identify the source of their stress.
Takeaways
- 🍫 Dark chocolate can help lower cortisol levels, especially in individuals under psychological stress.
- 🫐 Blueberries and other berries contain antioxidants that may reduce oxidative stress and inflammation linked to high cortisol levels.
- 🍵 Green tea contains eleanine, which can promote relaxation and decrease cortisol levels.
- 🥑 Avocados, rich in healthy fats and potassium, can help regulate blood pressure and lower cortisol.
- 🐟 Fatty fish like salmon and mackerel, with their omega-3 fatty acids, have anti-inflammatory properties that may reduce cortisol.
- 🧄 Garlic has compounds that can lower cortisol levels in response to stress.
- 🥬 Spinach, high in magnesium, can aid in reducing cortisol by enhancing relaxation and decreasing stress.
- 🌿 Traditional Chinese Medicine (TCM) offers unique perspectives on stress and its symptoms, viewing them as imbalances in the body's systems.
- 🔍 Dr. Alex Hind, a licensed acupuncturist and TCM doctor, suggests that lifestyle medicine and certain herbs can be effective in managing stress without resorting to pharmaceuticals.
- 🔗 Dr. Hind provides a 'Root Cause Quiz' based on TCM to help individuals identify the underlying patterns causing their symptoms.
Q & A
What is cortisol and why is it important to manage its levels?
-Cortisol is a stress hormone released in the body to deal with perceived threats or stress. Managing cortisol levels is important because chronically high levels can lead to various health issues, including increased blood pressure, anxiety, and sleep disturbances.
How does the body's response to stress relate to the metaphor of the Chihuahua and the Bernese Mountain Dog?
-The metaphor compares the nervous system's response to stress to the behavior of different dog breeds. The Chihuahua represents a nervous system that is easily aroused and constantly in a state of alert, while the Bernese Mountain Dog symbolizes a more relaxed and less reactive nervous system.
What are some lifestyle practices that can help lower cortisol levels without medication?
-Lifestyle practices that can help lower cortisol levels include consuming certain foods like dark chocolate, berries, green tea, avocados, fatty fish, garlic, and spinach, as well as engaging in stress-reducing activities and maintaining a healthy lifestyle.
What role does traditional Chinese medicine play in managing stress and cortisol levels?
-Traditional Chinese medicine offers a unique perspective on managing stress and cortisol levels by focusing on the balance of the body's energy and organ systems. It uses a holistic approach, including herbal remedies and lifestyle adjustments, to address the root causes of stress and imbalances.
What are the four key symptoms associated with nervous system disregulation according to the video?
-The four key symptoms associated with nervous system disregulation are elevated heart rate, palpitations or dysrhythmias, insomnia, and anxiety.
How does the consumption of dark chocolate help in reducing cortisol levels?
-Dark chocolate consumption has been found to reduce cortisol levels in individuals experiencing high levels of psychological stress, likely due to its content of antioxidants and other compounds that can help the body manage stress.
What is the significance of the compound eleanine in green tea in relation to stress management?
-Eleanine, a compound found in green tea, has been shown to promote relaxation and reduce cortisol levels, thus helping in stress management.
How do the healthy fats in avocados contribute to stress reduction?
-The healthy fats, along with potassium in avocados, can help regulate blood pressure and lower cortisol levels, contributing to overall stress reduction.
What is the role of omega-3 fatty acids in fatty fish in managing stress?
-Omega-3 fatty acids in fatty fish have anti-inflammatory properties that can help reduce cortisol levels, thus playing a role in managing stress.
How does garlic, a common kitchen spice, affect cortisol levels?
-Garlic contains compounds that can reduce cortisol levels in response to stress, making it a potential natural aid in stress management.
What is the significance of magnesium in spinach for stress and cortisol levels?
-Spinach is naturally high in magnesium, which can help reduce cortisol levels by improving relaxation and reducing stress, thus contributing to better stress management.
Outlines
🍫 Foods and Herbs to Lower Cortisol
Dr. Alex Hinn, a licensed acupuncturist and author, introduces the concept of foods and herbs that can help lower cortisol levels, a stress hormone. He explains that while cortisol is necessary for dealing with perceived threats, high levels can be detrimental. Instead of relying on pharmaceuticals, he suggests natural alternatives. Dr. Hinn shares his personal experience with anxiety and stress, comparing different nervous system reactions to various dog breeds. He emphasizes the importance of lifestyle medicine and traditional Chinese medicine in managing stress and cortisol levels.
🌿 Top Seven Herbs and Foods for Stress Relief
Dr. Hinn discusses seven food-grade medicines and herbs that can help reduce cortisol levels naturally. These include dark chocolate, berries, green tea, avocados, fatty fish, garlic, and spinach. Each food is linked to specific studies that support their effectiveness in stress reduction. Additionally, he mentions clinical herbs like cinnamon bark and poria, which have been used to treat stress symptoms and regulate heart rate. The video also offers a free quiz for viewers to identify the root cause of their symptoms according to traditional Chinese medicine.
🔗 Resources for Managing Stress
In the final paragraph, Dr. Hinn provides resources for viewers to further explore stress management. He invites new patients to his practice, both in-person in Los Angeles and virtually, and provides contact information. He also directs viewers to a root cause quiz to help identify the patterns behind their symptoms and offers a link to another video focusing on herbs for stress relief.
Mindmap
Keywords
💡Cortisol
💡Stress
💡Pharmaceuticals
💡Herbs
💡Food Grade Medicine
💡Elevated Heart Rate
💡Insomnia
💡Traditional Chinese Medicine (TCM)
💡Fight or Flight
💡Nervous System Disregulation
💡High Blood Pressure
Highlights
Cortisol is a stress hormone released in response to perceived threats or high-stress situations.
Pharmaceuticals should be a last resort for managing stress and cortisol levels.
Dr. Alex Hinn introduces himself as a licensed acupuncturist and author, discussing his personal journey with stress.
An analogy is made between dog breeds and human stress responses, illustrating varying levels of nervous system reactivity.
The fight or flight response is described as a state of constant readiness for potential threats.
Self-employment and high-stress jobs can lead to prolonged fight or flight states and increased cortisol levels.
Traditional Chinese Medicine (TCM) perspectives on stress and its symptoms are discussed.
TCM views symptoms like elevated heart rate and insomnia as signs of nervous system imbalance.
The concept of 'heart and kidney not communicating' in TCM is introduced as a cause of insomnia.
A free 'root cause quiz' is offered to help identify the root of symptoms according to TCM.
Dark chocolate is highlighted as a food that can reduce cortisol levels in stressed individuals.
Blueberries and other berries are noted for their antioxidants that can lower oxidative stress and cortisol.
Green tea's compound, eleanine, is mentioned for its ability to promote relaxation and reduce cortisol.
Avocados' healthy fats and potassium are discussed for their potential to lower cortisol and regulate blood pressure.
Fatty fish like salmon and mackerel contain omega-3 fatty acids that can reduce cortisol levels.
Garlic is identified as a kitchen spice with compounds that can lower cortisol in response to stress.
Spinach's high magnesium content is linked to reduced cortisol levels and improved relaxation.
Medical grade cinnamon bark is discussed as a potent herb for reducing stress and regulating heart rate.
Poria fooling, a mushroom, is noted for its anxiety-reducing effects similar to anti-depressants.
Ginseng is highlighted for its potential to stabilize the HPA axis and reduce stress.
Contact information for Dr. Alex Hinn's clinic is provided for those seeking personalized treatment.
A final video on herbs for stress is mentioned for further viewing.
Transcripts
did you know that there are actually
foods that can lower your cortisol
levels so cortisol is one of the
important stress hormones that you have
inside of your body when you have an
important work project dumped on your
lap on Friday that has to be done by
Monday cortisol is one of the hormones
that is released in the body basically
to deal with this new perceived threat
but obviously you don't want to have to
rely on Pharmaceuticals or medication
unless you absolutely have to as a last
resorb so in this video we'll discuss
some herbs and also food grade medicine
that you can use to help lower your its
own levels hey guys I'm Dr Alex hin
board licensed acupuncturist and doctor
of traditional Chinese medicine and
author of the health book master of the
day let's jump in now my entire life
story is basically one of an anxious
person who is prone to hypers
sensitivity and way too many stress
hormones coursing through his body you
know some people just have that nervous
system where they're the Beres mountain
dog that aren't easily aroused or
they're the Chihuahua that anyone that
gets within 2 Ines of them they're
barking and trying to attack them and
shw their foot off the way I view this
is almost a mirror of the nervous system
right when you think of that little
Chihuahua I mean we've had a Chihuahua
my parents and I hate to build on the
Chihuahua stereotype but it was the
nastiest dog we've ever owned you know
and I was trying to figure out why she
was like that and I thought about you
know if I was this little dog and
everything around me was a perceived
Potential Threat I mean my foot was as
big as this dog right if everything
around me could kill me accidentally by
Falling On Me by stepping on me by
dropping a cup of water on me I would be
in high alert all the time and that's a
lot like the nervous system the nervous
system when we talk about fight ORF
flight a lot of people are in the state
of something is about to hurt me I don't
know where it's going to come from I
don't know when it's going to happen but
I have to be ready for it all the time
the nervous system which should normally
be somewhat regulated day-to-day is sort
of like this all the body's energy and
resources are at the surface it's just
looking waiting watching it's waiting
for the ball to drop it's waiting for
the hawk to come pluck the chah you know
out of the garden it's waiting for some
bad news the problem is is you can't
live like that very long and I found
myself in this fight ORF flight state
for a very long period of time a piece
of why I was in that state was
specifically because I was self-employed
those of you that are self-employed or
those of you that have high stress jobs
or those of you that are maybe mothers
and parents or single mothers or single
parents you know exactly the kind of
stress that will be demanded of you
because of the responsibilities that you
have but in a perfect world you don't
have to resort to medication that you
may be on forever or anti-depressants
there are some practi practices we can
do in terms of Lifestyle medicine now
before we jump into the actual seven
foods I want to talk from a Chinese
medicine point of view because it's very
unique and very distinct you know when
we talk about cortisol let's remove this
hormone because 5,000 years ago people
didn't know what cortisol was and
probably several hundred years ago
people did not know what cortisol was
but people saw the effects of adrenaline
and cortisol and HPA access
disregulation ancient people had panic
attacks ancient people had chest
tightness from anxiety ancient people
had heart palpitations and arhythmia
ancient people had a high resting heart
rate when they're under high periods of
stress for long periods of time these
symptoms are not new and yet the way
ancient doctors in traditional Chinese
medicine described these was actually
very interesting so for example when we
talk about cortisol we're talking about
let's just say adrenaline right we're
talking about cortisol and adrenaline
when you acutely experience a shock
let's say the shock is your boss drop
some papers on your desk Friday you have
a project due Monday the first thing you
may feel is your pulse Quicken Your
Collar tighten your pressure in your
head the hypertension that's happening
because you're so pissed off at your
boss what we're talking about in
traditional Chinese medicine diagnosis
is the heart so sometimes when people
have an elevated heart rate teoc cardia
palpitations or they're noticing their
heart a lot even if the heart rate is
not elevated like on a smartwatch this
is what we called heart Chi or heart
Yang deficiency this is primarily a
nervous system symptom so when I think
of the trifecta I think of four key
symptoms when we talk about nervous
system disregulation or HPA access
disregulation elevated heart rate
particularly when you're not working or
long after work palpitations or
dysrhythmias they are non-pathological
doesn't actually indicate anything with
your heart most of the time it's with
the electrical signals the third is
insomnia the fourth is anxiety and I
would say one more uh actual reflex
zones your jaw the sternomastoid muscles
and the sub oipal base of the skull
being tight and tightness in the chest
this cluster of symptoms are the square
A1 textbook symptoms from my point of
view that there is significant nervous
system disregulation going on one final
diagnosis you might see you could Google
or see an acupuncturist is what's called
heart and kidney not communicating it's
not worth me going into detail to
explain what the cultural origin of that
is but effectively it's like the anchor
has been broken and the main symptom is
typically insomnia so heart and kidney
not communicating is like your anchor
that allows your nervous system to stay
in parasympathetic has been broken and
now your nervous system is just boom
boom boom boom boom can't descend into
sleep right we say wired for a reason or
we say tense now lots of other symptoms
fall into different organ diagnostic
patterns and I've put together a really
cool quiz it's just called the root
cause quiz according to traditional
Chinese medicine your symptoms are
probably coming from here it's a 10-page
handout I've put together it's
completely free it's the link right
below this video and basically we go
organ system by organ system right these
are your typical differential diagnoses
in medicine and what's called a pattern
differentiation in traditional Chinese
medicine so you can actually go download
that quiz check it out it's really
ightful and really interesting we
actually hyperlink to probably our top
five or 10 videos that talk more about
that specific symptom more so there's a
lot of material in there for free so
check it out now let's talk about our
top seven herbs and Foods remember here
we're talking about mostly food grade
medicine we're not talking about the
clinical herbalism where we're using
very high doses that are 10 to 20 times
what you would normally supplement with
herb or supplement or food number one is
you guys are lucky dark chocolate so a
study actually found that consumption of
dark chocolate was found to reduce
cortisol levels in individuals
experiencing high levels of
psychological stress number two
blueberries or berries in general
blueberri strawberries that kind of
thing now in one study they found that
the antioxidants in berries themselves
can reduce oxidative stress and
inflammation which are associated with
elevated cortisol levels food number
three is green tea in this particular
study researchers found that eleanine a
compound in green tea has been shown to
promote relaxation and reduce cortisol
levels number four is avocados so
believe it or not the fats and avocados
have lots of health benefits in one
study they found that the healthy fats
and potassium and avocados can help
regulate your blood pressure and
actually lower cortisol levels number
five fatty fish like salmon and mackerel
now in this particular study researchers
found that the omega-3 fatty acids in
particular that are in fatty fish have
an anti-inflammatory property that can
help reduce cortisol levels themselves
number six is garlic now garlic a common
kitchen spice has been found in to have
compounds that can reduce cortisol
levels in response to stress and number
seven is spinach so spinach is one of
those plants that is naturally high in
magnesium which by itself can help
reduce cortisol levels by improving
relaxation and reducing stress so Foods
aside there are lots of herbs that we
tend to use clinically the most as well
now I don't think you should think of
use this herb for this hormone I think
that is the wrong thinking clinically
when someone comes in with stress
symptoms let's say elevator heart rate
heart palpitation anxiety insomnia I
don't think this herb treats high
cortisol because there are all kinds of
correlations that can relate to the
subjective feeling of stress it can be
related to Adrenaline can be related to
serotonin right can be related to
neurotransmitters can be related to gut
health right a high percentage of
neurotransmitters are produced in the
gut serotonin in particular and for some
people it's totally bizarre you fix
their digestive system once the gut
disbiosis is gone clinical anxiety is
gone almost overnight within a couple
months a symptom they have for a decade
so we always want to do this sort of
pattern differentiation there are a few
herbs in particular that I see help much
more with subjective feeling of feeling
stressed clinically what I use most
often is a high dose of medical grade
cinnamon bark called rogue rogue is the
single most common herb I use in
formulas at a high dose that gets people
off anti-depressants anti-anxiety
medications can regulate your heart rate
in place of a beta blocker tons of my
patients come in that are young that
don't have heart problems but if
palpitations and they're on beta
blockers this is a crime that should
literally be a crime in medicine but
they have nothing else to offer this
kind of thing can get them off beta
blockers the second is a mushroom called
Poria fooling Poria there's an
interesting study done on rats
experiencing anxiety so the researchers
did a horrible study where they make
rats tread water until basically they
can create a drowning like response in
their physiology so a panic response
they found that the rats they gave
fooling to that have this anxiety
response from stress the fooling was
working on serotonin like an
anti-depressant or anti-anxiety
medication so pora fooling is a common
mushroom we end up using in certain
kinds of anxiety and certain kinds of
heart palpitations other herbs that can
really help are renen jining ginsing is
very good at stabilizing the HP axis so
in Chinese medicine it's fascinating we
don't really use it for Stress and
Anxiety primarily we primarily use it
for Digestive problems involving you
know pancreatic enzymes bloating sibo
disbiosis but in naturopathic and
functional circles they use ginsing
primarily more for the HPA AIS I've seen
so interesting sort of off Lael use
there that's not uh typically in
traditional medicine what we use those
are some herbs that can really really
turn the tide when it comes to stress
now if you guys didn't know I work with
a limited number of new patients every
single month in my practice in Los
Angeles or virtually via tele medicine
if you guys want to reach out just go to
Dr Alex hind.com Clinic the link for the
email my phone number the clinic
information is right below this video as
well and then don't forget I've also put
together this link for that root cause
quiz if you want to know exactly what
pattern your symptoms are coming from so
make sure you check it out and I have a
final video right here on herbs that you
can use for stress as well so check that
out
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