From the Guidelines
To effectively reduce inflammation, oxidative stress, and manage cortisol levels, I strongly recommend a multifaceted approach that incorporates lifestyle modifications, dietary changes, and targeted supplementation, as supported by the most recent and highest quality study 1.
Key Recommendations
- Adopt an anti-inflammatory diet rich in colorful fruits and vegetables, fatty fish, nuts, and olive oil, while limiting processed foods, refined sugars, and alcohol.
- Engage in regular moderate exercise for 30 minutes daily to help reduce inflammation and cortisol levels.
- Prioritize 7-8 hours of quality sleep and practice stress management techniques like meditation, deep breathing, or yoga for 10-15 minutes daily.
- Supplement with omega-3 fatty acids (1-3g daily), curcumin (500-1000mg with black pepper extract), vitamin C (500-1000mg daily), vitamin E (400 IU daily), and magnesium (300-400mg daily), as these have been shown to neutralize free radicals and inhibit inflammatory pathways 1.
- Consider adaptogenic herbs like ashwagandha (300-500mg twice daily) to help regulate cortisol levels.
- Stay hydrated with 2-3 liters of water daily and maintain a healthy weight.
Rationale
The approach outlined above is grounded in the understanding that inflammation, oxidative stress, and cortisol levels are intricately linked, and that addressing these factors can have a profound impact on overall health and well-being. The evidence from 1 highlights the critical role of inflammation in depression and anxiety disorders, underscoring the need for a comprehensive strategy that targets multiple pathways. By combining lifestyle modifications, dietary changes, and targeted supplementation, individuals can effectively reduce inflammation, oxidative stress, and manage cortisol levels, ultimately enhancing their quality of life and reducing the risk of morbidity and mortality.
From the Research
Effects of Reducing Inflammation, Oxidative Stress, and Stress Response on Cortisol Levels
- Reducing inflammation and oxidative stress has been shown to decrease cortisol levels in patients with chronic inflammatory diseases 2
- A brief yoga-based lifestyle intervention reduced markers of stress and inflammation, including cortisol, in patients with chronic diseases 2
- The mean level of cortisol decreased from baseline to day 10 in patients who attended a yoga-based lifestyle intervention program (149.95 ± 46.07,129.07 ± 33.30 ng/mL; p=0.001) 2
Role of Natural Compounds in Reducing Inflammation and Oxidative Stress
- Pycnogenol, a natural compound, has been shown to control inflammation and oxidative stress, although its effects on cortisol levels are not directly mentioned 3
- Omega-3 fatty acids have been found to reduce inflammatory markers and oxidative stress parameters in patients with sickle cell disease, but their effect on cortisol levels is not specified 4
Exercise, Oxidative Stress, and Antioxidants
- Exercise can generate reactive oxygen species, leading to oxidative stress, but the relationship between exercise-induced oxidative stress and cortisol levels is not clearly established 5
- Antioxidants may help reduce oxidative stress, but there is no scientific evidence to recommend increased quantities of antioxidants for physically active people exceeding the amount provided by a healthy, balanced nutrition 5
Inflammation, Oxidative Stress, and Treatment Response in Major Depression
- Increased inflammation and oxidative stress have been shown in Major Depressive Disorder (MDD), and markers of inflammation and oxidative stress may be associated with antidepressant treatment response in MDD subjects 6
- Non-responders to SSRI antidepressant treatment had higher levels of F2-isoprostanes at baseline and after eight weeks of treatment, and showed a significant increase in 8-OHdG over the course of treatment, whereas Responders showed a significant decrease in IL-6 over the course of treatment 6