Nature Knows Nootropics

Photo credit: Shutterstock.com / Mia_Bon Ever had one of those days when you just can’t seem to remember where you put your keys? Or maybe you’ve struggled to focus during an important meeting despite getting plenty of sleep the night before. Before you blame it on aging or stress, you might want to check your water intake. That mental fog could actually be your brain sending desperate SOS signals about its dehydrated state.

While most of us know that water is essential for survival, few realize just how dramatically even mild dehydration impacts our brain function. The connection between water and brain performance runs far deeper than most health articles ever mention. And the science behind it might just convince you to keep that water bottle permanently attached to your hand. The surprising science of your thirsty brain

Your brain is roughly 75% water, making it one of the most water-dependent organs in your entire body. With numbers like that, it shouldn’t be surprising that even small dips in hydration levels can create big problems upstairs.

When you don’t drink enough water, your brain actually shrinks away from your skull. Yes, you read that right. Researchers using MRI scans have observed measurable reductions in brain volume following dehydration. This contraction stretches the protective layers around your brain, triggering those familiar dehydration headaches. But the implications go far beyond just head pain.

Your neurons communicate through electrical signals that rely on a precise balance of water and electrolytes. When dehydration throws this balance off, neural transmission becomes less efficient. Think of it like trying to send texts with one bar of cell service. Some messages go through fine, others arrive garbled, and some don’t deliver at all. Your thoughts work the same way when you’re dehydrated.

Water is also essential for maintaining proper blood volume. When you’re dehydrated, your blood gets thicker and moves more slowly. Since your brain needs constant blood flow to receive oxygen and nutrients, this creates an energy crisis for your neurons. Your brain requires about 20% of your body’s blood flow despite only accounting for about 2% of your body weight. Any reduction hits your thinking capacity particularly hard. When your memory starts to evaporate

Of all cognitive functions, memory seems particularly vulnerable to water deprivation. The hippocampus , your brain’s memory control center, shows significant sensitivity to dehydration. Studies reveal that this seahorse-shaped structure actually changes its neuronal activity patterns when water levels drop. Since the hippocampus plays a crucial role in converting short-term memories to long-term storage, dehydration essentially disrupts your brain’s “save” function.

Memory formation requires attention as its first step. You can’t remember information you never focused on in the first place. Dehydration significantly impairs attention span and concentration, creating a double whammy for memory function. Not only is your brain struggling to convert short-term memories to long-term ones, but it’s also failing to capture those memories properly in the first place.

Ever notice how a dry mouth seems to accompany those nights of tossing and turning? Dehydration interferes with sleep quality, and poor sleep devastates memory consolidation. During deep sleep, your brain transfers information from temporary storage into more permanent memory banks. Without proper hydration, this nighttime filing system breaks down.

Beyond just making you forgetful, dehydration messes with your mood and emotional regulation in surprising ways. Research shows that dehydration increases cortisol, your primary stress hormone. This elevation can trigger anxiety symptoms even in people who don’t normally experience them. For those already prone to anxiety, insufficient water intake can make the condition notably worse.

Ever felt unusually cranky for no apparent reason? Before blaming hunger, check your water intake. Studies consistently show that mild dehydration increases irritability and perceived effort required for everyday tasks. Activities that normally feel easy suddenly seem demanding when your brain lacks proper hydration.

Your dehydrated brain works harder to accomplish the same tasks it normally handles with ease. This increased effort rapidly depletes your mental energy reserves, leading to that familiar afternoon brain fog that many people mistakenly attribute solely to the post-lunch energy dip. Why we miss the signs our brain is thirsty

Perhaps the most troubling aspect of dehydration’s effects on cognition is that they often go unrecognized. Most people don’t connect their mental performance issues with their hydration habits.

By the time you feel thirsty, you’re already experiencing the effects of dehydration. The thirst mechanism typically doesn’t activate until you’ve lost about 1-2% of your body water. Unfortunately, cognitive impairment begins at roughly the same threshold, meaning your brain function diminishes before you even realize you need water.

When experiencing dehydration-related brain fog, most people blame lack of sleep, stress, illness, or aging. The simple solution of drinking water never crosses their mind. This misattribution leads many to seek more complex interventions like supplements or medications when a glass of water might resolve their symptoms.

As we get older, our thirst sensation naturally diminishes. Simultaneously, our kidneys become less efficient at conserving water. This creates a perfect storm for chronic mild dehydration among older adults, who then attribute their increasing memory difficulties entirely to aging rather than partly to hydration status. Finding your brain’s hydration sweet spot

With the brain so sensitive to hydration levels, the question becomes how much water do you really need to keep your neurons happy? The old recommendation of eight glasses daily provides a decent baseline, but individual needs vary dramatically based on body size, activity level, climate, and diet. Many fruits and vegetables contain significant water, contributing to your daily intake beyond what you drink.

One simple method for monitoring hydration involves checking your urine color. Pale yellow indicates good hydration , while darker yellow or amber suggests you need more water. Clear urine, however, might mean you’re overhydrating, which has its own set of problems including diluting essential electrolytes.

Rather than chugging large amounts occasionally, your brain functions best with consistent hydration throughout the day. Small amounts consumed regularly maintain steadier brain function than the same total volume consumed in just a few […]

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Lion’s Mane mushroom is more than just a trendy supplement—it’s a powerful brain booster backed by science. Lions Mane Mushroom Lion’s Mane Mushroom: A Natural Nootropic For Brain Health

Mental clarity is priceless. Whether you’re chasing deadlines, tackling complex problems, or simply trying to stay sharp, brain health matters. Lion’s Mane mushroom, an ancient medicinal fungus revered in traditional Chinese and Japanese medicine, is gaining recognition as a natural nootropic that supports cognitive function, memory, and overall brain health.

A 2019 study in Frontiers in Aging Neuroscience found that Lion’s Mane stimulates nerve growth factor (NGF) , a protein crucial for the growth, maintenance, and survival of neurons. This means it has the potential to enhance memory, protect against neurodegeneration, and improve focus . But how does it work, and should you consider adding it to your regimen? How Lion’s Mane Supports Brain Health

The brain is constantly forming new connections, repairing damaged cells, and adapting to stress. Lion’s Mane mushroom enhances these processes by promoting neuroplasticity and reducing inflammation —two critical factors in maintaining cognitive health as we age. 1. Stimulating Nerve Growth Factor (NGF) Production

NGF is a protein essential for the survival and function of neurons. It supports the growth of new nerve cells and helps repair existing ones , which is vital for learning and memory.

A study in The International Journal of Medicinal Mushrooms found that Lion’s Mane significantly increased NGF levels , suggesting its potential to support nerve regeneration and slow cognitive decline . This makes it especially promising for those experiencing brain fog, mild memory issues, or early signs of neurodegenerative diseases .

Lion’s Mane doesn’t just stimulate NGF—it helps maintain healthy neuronal function by reducing oxidative stress and preventing cell damage . This means that long-term supplementation may provide continuous support for brain plasticity and cognitive resilience . 2. Enhancing Memory and Learning Ability

Memory formation relies on synaptic plasticity , the brain’s ability to strengthen neural connections. Lion’s Mane appears to improve synaptic function , allowing neurons to communicate more effectively.

In a randomized, double-blind, placebo-controlled study published in Phytotherapy Research , adults with mild cognitive impairment who took Lion’s Mane showed significant improvements in memory and recall compared to the placebo group . This suggests that Lion’s Mane may not only support memory retention but also enhance learning capacity and mental clarity .

Lion’s Mane is also thought to increase acetylcholine levels , a neurotransmitter critical for learning, focus, and problem-solving. With enhanced acetylcholine activity, cognitive processing speed may improve , making it easier to absorb and retain new information. 3. Protecting Against Neurodegenerative Diseases

Diseases like Alzheimer’s and Parkinson’s result from neuronal damage, oxidative stress, and chronic inflammation. Lion’s Mane’s antioxidant and anti-inflammatory properties help protect neurons from degeneration.

Studies suggest that hericenones and erinacines , bioactive compounds in Lion’s Mane, stimulate brain cell regeneration and reduce beta-amyloid plaques —a hallmark of Alzheimer’s disease . By promoting the removal of damaged proteins in the brain, Lion’s Mane helps maintain neuronal health and function .

Lion’s Mane may also improve dopaminergic function , potentially offering protection against Parkinson’s disease by supporting dopamine-producing neurons and reducing oxidative stress in the substantia nigra, the part of the brain affected by Parkinson’s.

While more human trials are needed, early research indicates that consistent supplementation may help slow cognitive decline and maintain brain health over time . 4. Reducing Anxiety and Depression Symptoms

Mental health isn’t just about memory—it’s also about emotional stability and stress management . Chronic stress and anxiety can impair cognitive function, making it harder to concentrate and process information.

A 2010 study published in Biomedical Research found that participants who consumed Lion’s Mane for four weeks reported reduced anxiety, improved mood, and lower levels of irritability . Researchers believe this effect is due to its ability to regulate inflammation and neurotransmitter balance , particularly by promoting GABA and serotonin production .

GABA is an inhibitory neurotransmitter that calms the nervous system , helping to reduce excessive excitability and anxiety . Lion’s Mane supports GABAergic activity , which may explain its relaxing and mood-stabilizing effects.

Additionally, chronic inflammation is linked to mental health disorders, including depression . By lowering pro-inflammatory cytokines and oxidative stress , Lion’s Mane helps maintain emotional balance and supports long-term mental resilience . The Anti-Inflammatory & Antioxidant Effects of Lion’s Mane

Inflammation and oxidative stress are two major contributors to brain ageing and mental fatigue . Lion’s Mane helps counteract these effects by reducing pro-inflammatory cytokines and scavenging free radicals, protecting brain cells from damage.

A study in The Journal of Agricultural and Food Chemistry found that Lion’s Mane extract exhibited strong neuroprotective effects against oxidative stress, which may contribute to its potential to prevent age-related cognitive decline .

Chronic inflammation in the brain can accelerate neurodegeneration, impair memory, and weaken cognitive flexibility . Lion’s Mane’s ability to reduce inflammation by modulating immune responses makes it a powerful ally in preventing these issues. By lowering levels of inflammatory cytokines like TNF-alpha and IL-6 , Lion’s Mane supports a healthier brain environment.

Oxidative stress is caused by an imbalance between free radicals and the body’s ability to neutralize them , leading to cellular damage. The antioxidants in Lion’s Mane help combat this oxidative stress, preserving neuronal integrity and enhancing overall brain function . This is particularly important for individuals exposed to environmental toxins, chronic stress, or poor dietary habits , which can contribute to accelerated cognitive decline.

By maintaining a healthy inflammatory response and protecting against free radical damage , Lion’s Mane supports brain longevity enhances focus, and improves mental clarity over time . This makes it a valuable natural supplement for individuals looking to maintain cognitive function well into old age.

Lion’s Mane mushroom is more than just a trendy supplement—it’s a powerful brain booster backed by science . Whether you’re looking to enhance cognitive function, protect against neurodegeneration, or simply stay sharp, incorporating Lion’s Mane into your routine may be a game-changer for long-term brain health . How to Take Lion’s Mane for Maximum Cognitive Benefits […]

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The Tech War That’s All in Your Head In the world of technology, the biggest breakthroughs usually happen in labs or factories or boardrooms.

But lately, some of the most mind-blowing experiments are happening inside people’s own heads.

Quite literally.

Biohackers, researchers and even some Silicon Valley executives are turning to smart drugs and other brain-stimulating devices in an attempt to boost their brainpower.

But do they actually work?

And if so, are we on the verge of a new kind of tech war…

One that takes place inside the human mind? The Rise of “Smart Drugs”

Human beings have historically used drugs to enhance their creativity, from tribal shamans to famous rock stars.

And we’re always chasing ways to improve our focus and memory. Heck, it’s why I rely on coffee to get me through the day.

But today’s biohackers are experimenting with a lot more than caffeine.

Many turn to nootropics, which are drugs and supplements designed to improve mental function.

Caffeine is a nootropic, and I’m proof that it works.

So are dietary supplements like ginseng and ginkgo, which are supposed to improve cognitive function and mental performance. The National Institute of Health (NIH) says there’s some evidence that this is true, although more research is needed.

Other nootropics like CDP-choline, L-theanine and creatine monohydrate show some promise in this area too.

Then there are prescription nootropics, which largely consist of stimulants such as Adderall — the brand name for amphetamine, which is used to treat ADHD. Another popular prescription option is modafinil, a drug originally used to treat sleep disorders that is now widely used to help users stay sharp and alert.

There was a 28% jump in Adderall prescriptions between 2017 and 2021… And the drug is so widely prescribed now that it has led to shortages.

Of course, it’s possible to get these types of drugs illegally, and many people do. According to a decade-old survey by The National Institute on Drug Abuse (NIDA,) five million American adults said they obtained prescription stimulants illegally.

But there are serious risks to taking these kinds of drugs without a prescription, including insomnia, high blood pressure and addiction.

While other “smart drug hacks” push the envelope of legality even further.

For example, microdosing psychedelics like LSD or psilocybin, the active compound in magic mushrooms.

NPR notes that microdosing and tripping on mushrooms is on the rise in the U.S. And tech workers in Silicon Valley have made headlines like this one from Forbes: That’s because they’re using tiny, sub-perceptual doses of these drugs to boost their creativity and enhance problem-solving skills.

Early research suggests there might even be some cognitive benefits to micro-dosing, but scientists are still debating whether it’s a real effect or just a placebo.

And in most of the country psychedelic drugs are still illegal.

But for some, even these drugs aren’t enough. Instead, they’re zapping their brains with electricity.

Devices that use transcranial direct current stimulation (tDCS) or transcranial magnetic stimulation (TMS) claim to enhance learning, memory and problem-solving abilities by sending weak electrical pulses into specific brain regions.

Military organizations have tested these devices on soldiers to improve reaction times and focus during combat training. And I can see the appeal.Why spend years developing skills if you can just “upgrade” your brain with a headset like something out of The Matrix ?However, the results have been mixed.While some studies suggest brain stimulation can temporarily improve focus or math skills, others warn that long-term effects are unknown.It’s quite possible that boosting one ability could come at the cost of another. And some scientists think that messing with brain chemistry too much could actually harm creativity or emotional intelligence in the long run.But how about messing with the brain itself? Brain Implants: The Ultimate Upgrade While drugs and headsets are impressive, they still rely on external options.The real game-changer could be brain implants.These tiny chips or electrodes can be placed inside the brain to enhance cognition or restore lost abilities.Neuralink, the brain-chip company founded by Elon Musk, is one of the biggest names in this space. Source: Wikimedia Commons The company is working on devices that could help people with paralysis control computers with their minds.In the future, Musk claims these chips could allow humans to “merge” with artificial intelligence, giving us instant access to knowledge and enhanced cognitive abilities.Other companies, like Synchron and Blackrock Neurotech, are also developing brain-computer interfaces that could revolutionize how we think and interact with technology.These are the first steps toward what’s known as “transhumanism.”Transhumanism is the idea that humans can and should use technology to improve themselves beyond their natural limits.Many transhumanists believe we will eventually merge with machines. Some even believe AI might eventually allow us to “upload” human consciousness into machines, making us digital beings that live forever.And companies like Neuralink are at the forefront of making this a reality.But there are risks to this technology.Implanting a chip in the brain isn’t as simple as getting a new phone upgrade. It involves surgery and the potential for long-term health effects that we have yet to uncover.There are also ethical concerns about who controls the technology and whether these implants could be hacked. Here’s My Take While most people today are focused on AI, the next big tech war could be happening inside our brains.In some ways, it already is. Just look at the effects of social media on individuals and on society as a whole.According to the National Institute of Health: “intensive interactions with social media can be correlated to gray-matter alteration of brain areas involved in addictive behavior.”And it’s pretty clear to me that the way humans interact with each other has rapidly changed since the introduction of social media on a mass scale.In this way, transhumanism is already starting to go mainstream.But how about the folks who are attempting to become transhuman on an individual level?Bryan Johnson, who sold Venmo for $800 million, is probably the world’s most famous “biohacker.” He’s spending around $2 million a year to reverse the aging process. And he’s not […]

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Image by freepik The fast-growing nootropics market is set to reach $24.63 billion by 2030. These brain-boosting supplements are becoming more popular among people who want to improve their mental ability.

Nootropics improve the brains of healthy people in terms of memory, focus, and motivation. Whatever you are studying for, these supplements are meant to help you boost your mental performance.

As people are under increasing mental demands daily, research shows these cognitive enhancers are becoming more popular.

Consumer interest in better brain function is strong, and the industry is growing by 8.39% annually. In this guide, we explore why more people are opting for nootropics to enhance their cognitive health. Why Brain-Boosting Supplements Are Becoming Popular

Image by benzoix on Freepik 1. Modern Life and The Cognitive Demands

In today’s economy, brain power is more valued than physical work. Workers need to think critically, solve problems, and learn new skills. Scientific research and new ideas run the knowledge economy instead of traditional manufacturing.

Today’s jobs require good teamwork and communication skills. Workers must also be comfortable with technology and able to engage in multiple tasks simultaneously. These jobs require much higher mental demands than past industrial jobs.

Many workers find it stressful to constantly learn and adapt. Many people use nootropic supplements to expedite focus and memory. In a fast-changing career, workers often try to stay sharp.

Job skills have lost their traditional meaning because of the shift toward knowledge work. Success depends much more on mental abilities and less on manual labor. A new reality demands that workers possess strengths not required of previous generations. 2. Addressing Age-Related Cognitive Decline

More people are living longer, bringing new challenges for brain health. Research shows that among Americans 65 and older, about 10% have dementia. Another 22% have milder thinking and memory problems.

These numbers are expected to grow significantly. By 2060, doctors predict about 1 million new cases of dementia each year in the U.S., up from 514,000 cases in 2020.

Many older adults try brain-supporting supplements called nootropics to stay mentally sharp. While nutrients like B vitamins and omega-3s can help brain health, supplements only work if your body lacks these nutrients.

The best way to protect brain health comes from everyday habits. These include eating plenty of whole foods that reduce inflammation, caring for your heart, getting good sleep, and staying physically active.

Keeping strong social connections also helps keep your mind healthy as you age. The key is building these healthy habits rather than counting on supplements alone. 3. The Power of Influence: Celebrity Endorsements and Media

Image by shurkin_son on Freepik Famous people and the media significantly impact what supplements people buy, especially regarding health and wellness. When celebrities promote brain-boosting supplements called nootropics, it makes these products seem more normal and appealing to the public.

For example, supermodel Bella Hadid has promoted nootropic supplements, which has helped attract more attention. TV shows and movies also make these brain enhancers look attractive and effective.

This attention from celebrities and media makes people think nootropics are a simple solution to improve brain function. But looking past the glamour and checking real scientific evidence before trying these supplements is important.

Savvy shoppers should focus on facts rather than famous endorsements when deciding whether to use nootropics. 4. Accessibility and Compelling Marketing

Brain-boosting supplements, called nootropics, are easy to buy over the counter. Companies market them with promises of better memory, focus, and thinking power. Their ads often create pressure to buy by suggesting limited-time offers.

But buyers should be careful. The FDA handles supplements differently than regular foods and medicines. Unlike prescription drugs, supplements don’t need FDA approval before selling. This means the FDA doesn’t check if these products are safe or effective beforehand.

The product label might not match what’s actually inside the bottle. Some supplements could contain hidden drugs or ingredients that might harm your health. Before taking any supplement, talk to your doctor to ensure it’s safe for you.

This lack of strict regulation means you must be extra careful when choosing brain supplements. 5. Stress and Mental Health: Seeking Cognitive Support

Today’s fast-paced world creates high stress and anxiety levels for many people. Some turn to natural supplements called nootropics to help manage these mental health challenges. Two popular options are ashwagandha and L-theanine.

Research shows that ashwagandha might reduce stress at 500 to 600 mg daily. This herb belongs to adaptogens, which help the body handle stress. L-theanine, found naturally in tea, can create calmness without making you sleepy.

But the science behind these supplements isn’t completely clear yet. Many studies show mixed or unclear results about how well they work.

The best approach to mental wellness starts with essential healthy habits. Focus on eating well, exercising regularly, getting enough sleep, and staying connected with others. Always check with your doctor before starting any new supplement. 6. Scientific Interest and Research: Fueling the Trend Image Courtesy of Pixabay Scientists are studying nootropics to learn how they impact our thinking abilities. Early research suggests that memory and focus supplements might work, but further studies are needed to find out if they do and if they’re safe to take.Some supplements, such as ashwagandha and L-theanine, have produced different results in studies. We don’t know for sure whether they’re good for us. It’s best not to try any supplements before talking to a healthcare provider first.Nootropics are used by many people who are interested in “biohacking” as part of their self-improvement routine. If you want to biohack your health, you’re making small changes to your lifestyle. These people combine exercise, healthy eating, and stress-reducing practices with supplements.This whole-body approach to wellness is increasingly popular, but science has not yet proven whether biohacking methods work or are safe for everyone in the long term. Further research is needed to understand which patients might benefit from these practices and which should avoid them. Conclusion As people face more mental demands at work and home, brain-boosting supplements are booming. Many people want these products to stay sharp and focused, but they need to be used wisely. […]

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How To Lower Your Cortisol Levels Getty Images It could be the distinct lack of vitamin D , a concerning news cycle and growing to-do lists, or a modern culture obsessed with over-productivity – but it’s not hard to see why most of us are more stressed than normal right now.

According to Google data trends, searches for ‘how to lower cortisol levels’ have spiked by +2850%, and among growing data pointing to rising stress levels, a new study has found that 63% of the UK feels stressed on a weekly basis.

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The fact is, we’re suffering a collective cortisol spike (the term #highcortisol is even trending on TikTok). But how to sift through the stress-relieving remedies that work and the wellness fads that simply don’t? As always, it doesn’t take a convoluted treatment or another viral self-care product, but rather a consistent approach and simple lifestyle changes. For the latter, see all the proven ways to lower your cortisol, according to the experts in the know. First, what is cortisol?

‘Cortisol is a steroid hormone produced by the adrenal gland/adrenal cortex in response to stress. It is known as the “stress hormone”,’ shares Dr. Safia Debar , a GP at Mayo Clinic Healthcare in London. Cortisol has other functions in the body too and is responsible for helping to regulate your metabolism, immune responses and blood sugar levels.

Cortisol levels fluctuate throughout the day when you perceive any form of ‘threat’ or challenge. ‘This can be physical, emotional, or environmental, and might be acute stress, which activates our “fight or flight” mode, chronic stress from long-term pressures, sleep disruptions or even high doses of caffeine which can trigger an increase in cortisol,’ adds Dr Federica Amati, Head Nutritionist at ZOE , and author of Every Body Should Know This . It could also be triggered by something as simple as scrolling through social media or awaiting a stress-inducing meeting.

Unlike TikTok will have you believe though, cortisol isn’t always bad. ‘Cortisol increases our blood pressure, heart rate, respiratory rate, mobilises our sugar stores so we have energy, sharpens our focus and down regulates nonessential processes, such as digestion and reproduction, so we survive the threat,’ shares Dr Debar. ‘It is meant to spike in short bursts and return to baseline once the stressor is resolved and the stress cycle complete.’ The problem, of course, is when cortisol becomes chronic and remains high for long periods of time if you’re unable to return to a restful state. What happens when we have too much cortisol?

‘Chronic cortisol affects the hippocampus (an area of the brain critical for memory) and the pre-frontal cortex (responsible for executive decision making and planning, amongst other processes). This leads to brain fog, lack of consolidated learning, and affects memory and focus,’ shares Dr Debar.

‘Too much cortisol also impairs our ability to tap into rest and repair, so sleep, immune function and healing is affected,’ she adds. There are also ramifications for the gut , impacting the functioning of the gut microbiome. ‘High cortisol can disrupt digestion and exacerbate GI issues,’ she warns.

In the short-term, you can feel wired, stressed, and unable to switch off or sleep. But long-term issues can also arise, prompting anxiety, depression and symptoms of burnout. Task

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Look after your gut microbiome

We know about the importance of eating a balanced, colourful diet for longevity, but it’s also crucial where your cortisol levels are concerned. ‘Your gut health and mental health are linked via the gut-brain connection . This is a network of nerves, chemical messengers, and the trillions of microbes that make up your gut microbiome ,’ shares Dr Amati.

There is growing data to support the connection between the foods we eat and our stress levels, including one study which found that those who ate a Mediterranean diet had lower cortisol levels than participants who didn’t. Fermented foods (kimchi, kefir, yoghurt), whole grains and leafy greens are also important to help support the gut microbiome. Prioritise the right movement for you

There’s no denying the serotonin-boosting effects of exercise. ‘ Evidence suggests that people who are physically active have a lower cortisol response to stress than those who are not physically active,’ agrees Dr Debar.

But as nutritional therapist and co-founder of Equi, Alice Mackintosh , warns, you need to prioritise the right kind of movement. ‘If life is already full-on and you’re stressed, opt for strength training, reformer pilates or yoga instead of marathons or early-morning bootcamps. Your adrenals will thank you,’ she shares. Make strong social connections

Whether it’s hugging your partner after a long day or going for an overdue coffee with a friend, don’t discount the endorphin boost of human connection. ‘Social connection flushes us with feel-good hormones, which buffer the effects of cortisol and enhance a safe space, therefore allowing rest, repair, and relaxation,’ agrees Dr Debar. Adopt the 90-minute caffeine rule

As Mackintosh recommends, what you do first thing in the morning is a signal to your body and impacts your whole day. ‘Hold off from coffee until 90 minutes after you wake. This gives your adrenals time to naturally raise cortisol to the right level – this can change your energy for the day,’ she shares. Optimise your sleep

It’s the oldest trick in the book, but sleep is king when it comes to reducing cortisol. ‘Your cortisol secretion follows your sleep-wake cycle. Levels fluctuate throughout the day, with cortisol typically lowest around midnight and highest at around 9am,’ shares Dr Amati.

Getting enough slumber is crucial for your sleep-wake cycle, but also for your body’s repair system. ‘Sleep is the most impactful buffer for learning and memory consolidation. Hormone regulation and certain repair genes are only switched on when we sleep. It is one of the most effective strategies for resetting […]

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