Blog

BETTER SLEEP WITH BETTER FOOD
Dr. Axe says food is medicine. “We need to turn to natural solutions to remedy our health issues.” A big part of getting better sleep is regulating hormones and the best way to impact our health is to change what we eat. Dr. Axe says diet is the most important thing with regard to our health. High levels of cortisol decrease melatonin and it harder for us to sleep. The medications prescribed by doctors to lower cortisol actually hurt the body. “They damage bone density, ligaments and tendons,” says Dr. Axe. “Before people turn to nutrition, they are taking prescription drugs when there are all natural solutions.” Certain foods raise cortisol so avoid anything that increases inflammation, like carbohydrates and sugars. “You have got to make sure you are not consuming more carbohydrates than your body can naturally burn up,” he says. Include vegetables (beets, spinach, broccoli, carrots); fruits/berries (blueberries, blackberries, goji berries are the best single fruit for overall cortisol levels); add certain fats, like avocados, coconut oil, and nuts/seeds. Any grains should come in the form of brown rice, quinoa, oats and starchy carbs like sweet potatoes. Carbs are best consumed in the morning or afternoon, not at night. Cortisol rises with carb intake and causes the fight or flight response in our bodies. “When you consume carbs, your body gets a signal that you are about to move,” says Josh. “Stay away from excess carbs before bed. Eat fiber, fats or protein at night.” Try bone broth. Organ meats (chicken or beef liver or kidney) have the highest amount of B vitamins and help lower cortisol levels.

BETTER SLEEP WITH SUPPLEMENTS AND OILS
If you want to use supplements to help lower cortisol, the number one supplement for imbalanced cortisol levels is Ashwaghanda. Reishi mushrooms are also shown to help supporting healthy cortisol levels. Holy Basil is also a recommended supplement. Many people with cortisol imbalances are deficient in vitamin B so taking a B Complex with high levels of B12 is essential. In addition, probiotics have been shown in clinical studies that probiotics improve the absorption of Vitamin B. “Today we don’t get enough probiotics in our diet,” he says. Bonus food/supplement: collagen from bone broth source. “Look for a supplement that has different types of collagen or protein powder that comes from bone broth,” says Dr. Axe.

There are many essential oils for balancing cortisols. The number one essential oil is Holy Basil. It’s an adaptogenic herb that has been proven in clinical studies to help lower and balance cortisol levels. Use an oil diffuser or rub it onto your neck. Rosemary essential oil has been shown to support adrenal glands which lower cortisol levels. Rub it into your scalp with olive oil. Lavender essential oil contains unique compounds. “It’s my favorite essential oil to use at night,” says Dr. Axe. It can also be used topically under the nose or neck. Or use Dr. Axe’s healing bath recipe at night: 1 cup of Epsom salt, 20 drops of lavender oil and soak for 20 minutes. Drinking chamomile tea at night will also help. “People can supplement with melatonin but the body begins to rely on it,” says Dr. Axe. “It’s not good for long-term use.” If someone goes a month or two without great sleep, it’s important to seek out changes either in diet or by asking your physician or a sleep expert for help. Everyone should be getting 8 hours of sleep every night. “We can’t make up for lost sleep,” he says. “Just get better sleep.”

BETTER SLEEP WITH MOVEMENT
Running actually raises cortisol levels. Instead try weight training, pilates, walking, indoor climbing, or going for a walk outside. Other forms of exercise like walking barefoot on grass or sand are beneficial. Studies show it decreases inflammation and decreases cortisol levels. “Kick off your shoes and socks and do conference calls in the grass!” Try winding down by reading the Bible at night, maybe journal or write things down. “People don’t sleep well because the brain is moving,” he says. Schedule time to relax and take some time to unplug. Reduce stress and reduce the cortisol levels.

Dr. Axe is a certified doctor of natural medicine, doctor of chiropractic and clinical nutritionist with a passion to help people eat healthy and live a healthy lifestyle. He is also the doctor featured in “Protect Your Sleep” DVD series which released 9/24/18.