Psychiatrist Provided Cortisol Lowering Protocol

[[mo...]]

My cortisol recently tested extremely high (literally off the charts). My psychiatrist provided me this protocol to help lower my levels. It’s not benzo-taper specific, although she is helping me taper as well. Just wanted to share in case it could help someone!

Nutrition
1. Consume an adequate amount of protein: 0.5-1 g of protein per pound of body weight daily (30 g of protein can look like: 5 eggs, 12 oz tofu, 2 cups black beans or chickpeas). If you
can’t get enough protein with food, use a protein powder and add to a smoothie.
2. Incorporate healthy fats into each meal (avocado, coconut oil, olive oil, fish oil, hemp or chia seeds, pecans, pumpkin seeds, salmon, sardines, walnuts)
3. Incorporate foods high in Vitamin A, B Vitamins, Vitamin C, Iron, Magnesium
•Vitamin A: Sweet potato, spinach, carrots, pepper, broccoli
•B Vitamins: Seafood, leafy greens, sunflower seeds
•Vitamin C: spinach, peppers, kiwi, strawberries, cherries, orange
•Iron: Cashews, spinach, kidney beans, lentils
•Magnesium: pumpkin seeds, almonds, spinach, avocado
4. Can consider an elimination and add back diet as poor gut health can lead to adrenal imbalance. The most reactive foods include: gluten, gluten-free grains, dairy, soy, sugar, seaweed, spicy peppers, alcohol. After elimination, you introduce one food grouping back in at
a time every week and see if you have a reaction. You should also remove the consumption of white sugar, white flour, soda, fried food, processed food, and artificial sweeteners.
5. Add gut supporting foods: fermented coconut yogurt, kefir, fermented coconut water, kimchi, sauerkraut, fiber
5. To balance blood sugar
•Don’t skip breakfast
•Avoid processed foods
•Avoid “naked” carbohydrates- always pair with protein and healthy fats
•Favor low glycemic fruits- berries, apples, pomegranate, cranberries, oranges
•1-2 servings a day of starchy vegetables
•Add cinnamon where you can as it slows carbohydrate breakdown
•Consider a 12 hour gentle fasting window
6. Proper hydration- your body weight in pounds/2 = daily water intake in ounces
7. Reduce caffeine intake- In place of coffee, Tulsi and holy basil tea can help support healthy cortisol levels.

Sleep/Wake Cycle
1. Bright light in the morning, ideally within first hour of waking, for at least 10 minutes
2. Block bright lights and blue lights after sunset
3. Don’t exercise within two hours of bedtime
4. Magnesium and myo-inositol both have sleep promoting effects and can be used for supplementation at bedtime. You can also do an epsom salt bath with magnesium. Glycine 3 g/day also has good data as a sleep supplement.
5. Teas with chamomile, passionflower, catnip, lemon balm can be sleep promoting.

Mindset/Lifestyle
1. Try to do at least 1 pleasurable activity a day
2. Consider sauna therapy, warm yoga, baths with Epsom salts, essential oils, heating pads
for relaxation
3. Get in some movement each day that makes you feel good - prioritize yoga, strength and weight training, limit high intensity aerobic or cardio exercise
4. Spend at least 10 minutes outside every day
5. Schedule alone time
6. Use the Do Not Disturb mode on your phone for periods of the day and have a nightly cut off after which you do not check email, read the news, go on social media

[[Pa...]]

Thank you @[mo...], this is good information! 

[[id...]]

Thank you for the sharing this with us!

[[Le...]]

sort of interesting getting a healthy lifestyle guide from a psych instead of pills. maybe they lost their faith.