Natural ways to regulate cortisol
Begin with daily exercise, meditation or prayer, and a sensible diet. Then support your adrenal glands with supplements. I like using a classification of supplements called adaptogens because they regulate your body’s response to stress. They turn on areas that have been turned off, and vice versa. I've talked about adaptogens in the past, and you can read these articles on my website, www.womenshealthletter.com. But let me tell you briefly about some of the best adaptogens that help regulate cortisol.

Rhodiola rosea is an adaptogen used in Chinese traditional medicine that prevents stress-induced heart damage. Low doses of a standardized extract have worked to lower stress in a number of studies. Try taking one capsule twice a day, or 20 drops of an extract (HerbPharm, 800-348-4372).

Withania somnifera, or ashwaganda, is an Ayurvedic herb. It's found in many formulas that have significant anti-stress activity. Both Rhodiola and ashwaganda, along with Cordyceps mushrooms, are used in Adrenamin, an anti-stress formula available through ProThera (888-488-2488). This is one formula I recommend to help regulate high cortisol levels (one capsule, twice a day).

Eleutherococcus senticosus (formerly called Siberian ginseng) isn't a true ginseng. It’s an excellent adaptogen that slows down excess cortisol excretion caused by stress. I've used Eleuthero, as it’s called, for decades. It's a safe product, most potent in an alcohol base. HerbPharm makes an excellent product available in many health food stores.

DHEA, or dihydroepiandrosterone, is the hormone that is often low when cortisol is high. You can buy it in any health food store – but don't. Some supplements don't contain the amount of DHEA listed on the labels. Besides, I strongly believe that hormones should be dispensed through your doctor. If you get the Adrenal Function Test, your doctor will know how much DHEA you should take. Too much can cause facial hair, rashes, and other side effects. Never self-administer DHEA or other hormones (except one to three mg of melatonin for insomnia). Hint: You may need only 5-10 mg.

Magnesium: It's cheap and has a profound effect on stress. If you are magnesium-deficient, and some doctors believe that most people are, stress increases your risk for heart disease, arrhythmias, and sudden death. Any stress — physical or emotional — increases your need for magnesium. Magnesium also helps carry calcium into the bones, so it's an important nutrient for your bones on several counts. How much should you take? Whatever your bowels can tolerate up to 1,000 mg per day. Use a magnesium glycinate or amino acid chelate, which is well absorbed, and avoid poorly absorbed magnesium oxide. From 100-400 mg of magnesium, along with a good multi, should be enough for most people.

Avoid stimulants
Keep your caffeine intake low. Don’t take herbs like ephedra (Ma Huang) that stimulate the adrenal glands. Avoid guarana, the seeds of a Brazilian plant, with about twice the amount of a chemical that is almost identical to caffeine.

Bottom line: If you've been under stress for a long time, have difficulty sleeping, are depressed, and can't wake up in the morning without help (like coffee or tea), you may have chronically high cortisol. Get your levels tested first, then begin a serious stress-reduction plan. It should be an integral part of any osteoporosis-prevention plan.