MORINGA AND LOWERING CORTISOL

MORINGA AND LOWERING CORTISOL

In today’s fast-paced world, stress has become a near-constant companion for many. One of the key hormones involved in the body’s stress response is cortisol, produced by the adrenal glands. While cortisol plays a critical role in managing energy, metabolism, and immune response, chronic elevation of cortisol—often due to prolonged stress—can lead to serious health issues like anxiety, weight gain, poor sleep, high blood pressure, and a weakened immune system.

High cortisol levels, also known as hypercortisolism, can be caused by various factors. The most common reason is stress. Physical or emotional stress triggers the release of cortisol as a “fight or flight” response and chronic stress can lead to prolonged high cortisol levels. Trying to reduce your stress levels and getting adequate sleep is extremely important to lowering these levels.

Medications such as Corticosteroids, like prednisone, and oral contraceptives can also trigger high cortisol levels. Other factors can include pituitary gland tumors and endocrine disorders, both of which can contribute to high cortisol levels.

Ways To Naturally Reduce Cortisol Levels

Hypercortisolism treatment in the western world usually involves prescription medications to reduce the production of cortisol. Treatment can also involve surgery and radiation, none of which are healthy options.

Below are some natural alternative methods that may help lower cortisol levels naturally:

Have a bedtime routine: Establishing a consistent bedtime routine (e.g., shower, read a book, etc.) can help your brain and body start winding down.

Go to bed and wake up at the same time each day: A regular sleep schedule is one of the most effective ways to improve sleep.

Exercise earlier in the day: Exercising regularly can improve sleep quality but should be done as early in the day as possible, or at least 3 hours prior to bedtime.

Limit exposure to bright light at night: artificial light can disrupt our natural circadian rhythm. Around 45–60 minutes before sleep, reduce your exposure to bright and blue light. Instead of reaching for your phone in bed, try reading a book or listening to a podcast.Go to bed in a quiet room: Limit interruptions using white noise, ear plugs, and silencing your phone.

Take naps: Napping can reduce sleepiness and prevent a sleep deficit. A nap allows the body and mind to relax, leading to decreased cortisol secretion.

Dietary changes: Dietary changes can positively impact cortisol levels. A balanced, anti-inflammatory diet, rich in certain nutrients, can help reduce cortisol levels and manage stress. This can involve increasing intake of specific foods like those rich in magnesium, omega-3 fatty acids, and vitamin C, while reducing processed foods, refined sugars, and excessive caffeine.

Limit Caffeine: Caffeine stimulates the adrenal glands, which are responsible for producing cortisol. This stimulation can cause a temporary increase in cortisol levels. While moderate caffeine intake can provide a temporary boost, excessive or regular consumption can disrupt the body’s natural cortisol rhythm, leading to chronically high levels and potentially negative health effects.

Herbs: Adaptogenic and nervine herbs like ashwagandha, holy basil, chamomile, lemon balm, and rhodiola are well known for helping the body adapt to stress, both physically and mentally. This helps to naturally lower cortisol levels due to limiting stress factors within the body. They also help to balance hormone levels which are the key factor in cortisol protoction.

Out of all the adapogenic herbs known to help lower cortisol levels, none is revered quite like Moringa. This herb is considered superior in this department and has been used for thousands of years, for this exact reason.

In conjunction with a healthy diet, moringa herb can help to balance cortisol levels within just a few weeks.

What Is Moringa?

The moringa herb, often referred to as the “miracle tree” for its nutritional and medicinal properties. Native to parts of Africa and Asia, Moringa oleifera is packed with antioxidants, vitamins, minerals, and bioactive plant compounds. It’s gaining popularity in the wellness world, and one of its most promising benefits is its potential to regulate cortisol levels.

Moringa (Moringa oleifera) is a fast-growing tree whose leaves, pods, seeds, and flowers are used in traditional medicine. Its healing potential was first documented in India around 5000 years ago in Vedic literature. The plant was initially named “Nebedaye,” meaning “the one that never dies,” in various African languages. Eventually, Moringa became an integral part of Ayurvedic medicine, and its benefits were recognized by the royal families, who consumed it for mental alertness and skin health. The ancient Egyptians valued moringa oil, and used it as a form of sunscreen, and some believe moringa is the “Tree of Life” described in the Bible, particularly in the Book of Exodus.

The well documented use of this plant goes to show its importance to the ancient people of the past.

Nutritional Benefits Of Moringa Leaves:

Moringa’s healing benefits are often attributed to its high nutritional content which includes the following:

• High in vitamin C, vitamin A, and B-vitamins

• Rich in calcium, magnesium, iron, and potassium

• Contains all nine essential amino acids

• Packed with antioxidants like quercetin, chlorogenic acid, and beta-carotene

How Moringa Helps Lower High Cortisol

Adaptogenic Properties: Moringa is considered an adaptogen, a natural substance that helps the body adapt to stress and maintain balance. Adaptogens modulate the release of stress hormones, helping to reduce excessive cortisol production and improve the body’s stress response.

Rich in Antioxidants: Chronic stress and high cortisol levels can lead to oxidative stress in the body. Moringa is loaded with antioxidants such as:

Quercetin: Shown to help lower blood pressure and cortisol

Chlorogenic acid: Regulates blood sugar and supports adrenal health. These compounds help neutralize free radicals and protect cells from damage, which in turn may support a more balanced hormonal environment.

Anti-inflammatory Effects: High cortisol levels can trigger or worsen inflammation. Moringa has potent anti-inflammatory compounds like isothiocyanates that help reduce systemic inflammation, thereby reducing the burden on the adrenal glands and contributing to hormonal balance.

Blood Sugar Regulation: Cortisol plays a role in increasing blood glucose during stress. Moringa has demonstrated blood sugar-lowering effects, which may help prevent cortisol spikes related to glucose imbalances.

Improved Sleep and Mood: Chronic cortisol elevation can disrupt sleep and mood. Moringa contains tryptophan, a precursor to serotonin, which is essential for regulating mood and sleep cycles. Better sleep leads to improved cortisol rhythm, reducing the likelihood of long-term elevation.

Dosage & Forms:

The leaves are the most commonly used part of the plant and can be used fresh, dried into powder, or steeped as tea. You can also make tinctures using the leaves. If you’re not familiar with this process, you can follow our Step-by-Step guide here.

Powder: 1–2 teaspoons daily added to smoothies, tea, or meals

Capsules: 400–600 mg daily (standardized extract)

Tea: 1–2 cups per day, using dried moringa leaves

Tincture: 1-3 ml, 2 to 3 times daily. Purchase our Moringa Elixir here.

Best Time to Take: In the morning or early afternoon to align with the body’s natural cortisol rhythm.

Avoid taking it late in the evening if it causes alertness.

Safest Considerations

Moringa may interact with blood pressure or diabetes medications. Start with a small dose and monitor for side effects like digestive discomfort. If you have prior health concerns or take any other medications, it’s best to do your own research or speak to a doctor first. Pregnant and nursing women should avoid.

Final Thoughts

Moringa is more than just a trendy superfood—it’s a powerful adaptogen with a well-rounded nutrient profile that supports the body in managing stress. By balancing cortisol, reducing inflammation, and providing antioxidant protection, moringa can be a natural and effective ally in your journey to better stress management and overall health.

Stay Wild

Sources Below

https://pmc.ncbi.nlm.nih.gov/articles/PMC9916933/

https://www.webmd.com/vitamins/ai/ingredientmono-1242/moringa

https://pmc.ncbi.nlm.nih.gov/articles/PMC9792812/

https://www.sciencedirect.com/science/article/abs/pii/S0306456520304526

Kayce Heister

Kayce is an Author, Clinical Herbalist, Naturopathic Practitioner (HHP), Active Forager, Wild Food Chef and Mother of three. She has spent the last 25 years practicing herbalism and natural health, and spends most of her time educating others on the amazing potential the natural world can offer.

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