CORTISOL VERLAGEN

Cortisol is een stresshormoon, net als adrenaline. Dit hormoon wordt door de bijnieren geproduceerd als je stress hebt.

Slaapproblemen door cortisol

Veel mensen hebben problemen met goed slapen. Ofwel ze vallen moeilijk in slaap en liggen eerst uren wakker ofwel ze vallen als een blok in slaap maar worden ergens tussen 3 en 4 uur wakker, waarna ze niet meer in slaap kunnen komen. Sommigen kunnen er de klok op gelijk zetten. Herken je dit? In dit artikel wil ik het hebben over deze variant van slecht slapen: het midden in de nacht wakker liggen en niet meer in slaap kunnen vallen. Dit heeft doorgaans te maken met je bloedsuikerspiegelen het hormoon insuline.

Door de sterke daling wordt vervolgens een reservemechanisme om je bloedsuiker op peil te houden in stelling gebracht en dat is je stresshormoon cortisol. Dat is de tweede wakker-houder. Cortisol begint normaal gesproken vanaf 2 uur ’s nachts rustig te stijgen om je ergens tussen 6 en 8 uur wakker te “schoppen”. Als je bloedsuikerspiegel te snel daalt, wordt cortisol gebruikt om je bloedsuikerspiegel weer op peil te houden en daar word je wakker van.




Te hoge cortisol voor het slapen
Om goed in slaap te komen is het belangrijk dat het level van het stresshormoon cortisol laag is. Als cortisol laag is weet het lichaam dat het “veilig” is om te gaan slapen en wordt melatonine goed aangemaakt. Als cortisol te hoog blijft wordt melatonine onvoldoende aangemaakt om goed in te kunnen slapen. Een te hoog cortisol voor het slapen kan ontstaan door teveel activiteit, stress en licht te laat op de avond. Een tweede reden is bijnieruitputting, oftewel burn-out na chronische stress. Bij burn-out is het dagelijkse ritme van het cortisol verstoord. Normaal gesproken piekt cortisol in de ochtend en is het level op zijn laagst in de avond wanneer men gaat slapen. Na een burn-out en chronische stress, bij wisseldiensten en een onregelmatig dagritme, kan dit verstoord zijn. Cortisol piekt dan niet meer in de ochtend waardoor men moe wakker wordt en in de avond is men te energiek (te hoge cortisol) om goed te kunnen slapen (mijn probleem).

De oorzaak van slaap problemen
Eén van de meest voorkomende oorzaken waardoor we niet in slaap vallen, ’s nachts wakker worden en uiteindelijk ’s ochtends moe wakker worden en moeite hebben met opstaan is een disbalans in de aanmaak en afbraak van het stresshormoon cortisol.

Mijn probleem
Ik ben slank. Ik verbrand snel calorieën. Ik heb een stressvolle jeugd, een burn out achter mijn rug. Wanneer mijn bloedsuikerspiegel te laag is dan gaat mijn cortisol omhoog. Dit gebeurd rond 4 uur snachts. Ik wordt dan vanzelf wakker. Ik kan dan niet in diepe slaap meer komen en blijf in half slaap tot 7 uur liggen. De volgende dag ben ik erg moe. Dus wat deed Ik? Ik stond op en ging naar de keuken eten. Ik at dan een paar koekjes en ging terug naar bed. Dan kon ik weer in de diepe slaap komen. Maar als ik om 4 uur iets zoets at dan werd ik nog meer wakker vanwege de stijging van insuline. De kunst in binnen de groene zone blijven. Voordat ik naar bed ging, ging ik nog wat langzame koolhydraten eten. Al voelde ik niet echt honger, ging ik eten om diep en goed te kunnen slapen. Want eten verlaagt mijn cortisol. Je kunt cortisol met supplementen in balans brengen en houden (dus blijven slikken).  Ik gebruik 3 capsules van Ashwagandha voordat ik naar bed ga en Super Cortisol Support (zie hieronder) om mijn CORTISOL te VERLAGEN.


CORTISOL VERLAGEN Supplementen
The preceding section outlined the importance for everybody of establishing a sound antistress foundation through the use of a balanced multivitamin supplement. For some people, this general nutritional foundation will be enough to help maintain a normal cortisol profile and stress response. For most others, however, a more targeted cortisol-controlling supplementation regimen may be needed to directly modulate the stress response and control cortisol levels within a healthy range.
For example, the "Stressed Jesses" among us will certainly need a daily cortisol-control regimen—and they'll need to follow it very closely. "Strained Janes" will also benefit from their own cortisol-control regimen, but they have the luxury of being somewhat less strict, so missing a day of cortisol control is not the end of the world. "Relaxed Jack" might only need to think about controlling his cortisol levels on an infrequent basis, such as during the rare times when he is under heightened stress. This section outlines some of the most promising supplement for directly modulating the stress response and helping to bring cortisol levels into a more healthful range.

CORTISOL VERLAGEN met Magnolia Bark
Magnolia bark has been found to decrease cortisol, which is the stress hormone produced by the adrenal glands. Decreasing cortisol levels is important for resolving symptoms of chronic stress. Magnolia tree bark also offers a calming effect—without causing dependance like some pharmaceuticals. Magnolia bark (Magnolia officinalis) is a traditional Chinese medicine used since A.D. 100 for treating stagnation of qi (low energy) as well as a variety of syndromes, such as digestive disturbances caused by emotional distress and emotional turmoil. (In China it is known as houpu or hou po.) Magnolia bark is rich in two biphenol compounds, magnolol and honokiol, which are thought to contribute to the primary antistress and cortisol-lowering effects of the plant. The magnolol content of magnolia bark is generally in the range of 2–10 percent, while honokiol tends to occur naturally at 1–5 percent in dried magnolia bark. Magnolia bark also contains a bit less than 1 percent of an essential oil known as eudesmol, which is classified as a triterpene compound, and may provide some additional benefits as an antioxidant.

CORTISOL VERLAGEN met RELORA (Magnolia Bark + Phellodendron amurense) 


Relora® is a patented blend of two tree bark extracts, Magnolia officinalis and Phellodendron amurense. These two extracts have long been used in traditional Chinese medicine to relieve stress and stress-induced symptoms.

Magnolia officinalis has been found to decrease cortisol, which is the stress hormone produced by the adrenal glands. Decreasing cortisol levels is important for resolving symptoms of chronic stress. Magnolia tree bark also offers a calming effect—without causing dependance like some pharmaceuticals.

Phellodendron amurense has been used in Chinese medicine for thousands of years for a variety of uses. It most well known for its anti-inflammatory and calming properties.


Deze supplement KUN JE HIER BESTELLENGEBRUIK IHERB KORTINGSCODE (ILO824) om 5 dollar korting te krijgen. Als je voor meer dan 40 dollar bestelt krijgt u zelfs 10 dollar korting. Bestellen in US is hoe dan ook 2 a 3 keer goedkoper dan in Nederland. Dat heb ik uitgezocht. Vul de code ILO824 bij afrekenen (onderaan). Wilt u een gratis verzending? Bestel dan voor 50 dollar met de iHerb kortingscode ILO824. Dan betaalt u 40 dollar voor uw bestelling en betaalt u niets voor verzending (normaal vanaf 6 dollar. Het duurt 10 dagen voordat u uw bestelling thuis heeft (Ik heb al meerdere keren besteld).

CORTISOL VERLAGEN met Super Cortisol Support

" I was tested for Cortisol saliva levels, and found out that I have high levels Cortisol levels at night, and low cortisol levels during the day, which is the opposite of what is considered optimal, and not willing to take Cortisone to correct it. I have taken the recommended dosage of Super Cortisol for 2 weeks and can tell that I have more daytime energy, whereas prior I only experienced energy at night when the Cortisone levels were higher. Super Cortisol provides a more steady level of cortisol. One night I forgot to take it, and I can tell you I was hyper and felt like I had drank a grande coffee from Starbucks! That's how I really knew it was helping with normalizing my adrenal levels."

"Absolutely amazing! I've been suffering from adrenal fatigue a year. Tried all kinds of herbs. After only 1 capsule a slept 7,5 hours in a row at night. Good deep sleep! I use to wake up at 2 and 3.30 and have light sleep. I take 3 a day and will deffintley continue!."

Deze supplement KUN JE HIER BESTELLENGEBRUIK IHERB KORTINGSCODE (ILO824) om 5 dollar korting te krijgen. Als je voor meer dan 40 dollar bestelt krijgt u zelfs 10 dollar korting. Bestellen in US is hoe dan ook 2 a 3 keer goedkoper dan in Nederland. Dat heb ik uitgezocht. Vul de code ILO824 bij afrekenen (onderaan). Wilt u een gratis verzending? Bestel dan voor 50 dollar met de iHerb kortingscode ILO824. Dan betaalt u 40 dollar voor uw bestelling en betaalt u niets voor verzending (normaal vanaf 6 dollar. Het duurt 10 dagen voordat u uw bestelling thuis heeft (Ik heb al meerdere keren besteld).


CORTISOL VERLAGEN met Theanine (niet getest door mij)
Theanine is an amino acid found in the leaves of green tea (Camellia sinensis). Theanine offers quite different benefits from those imparted by the polyphenol and catechin antioxidants for which green tea is typically consumed. In fact, through the natural production of polyphenols, the tea plant converts theanine into catechins. This means tea leaves harvested during one part of the growing season may be high in catechins (good for antioxidant benefits), while leaves harvested during another time of year may be higher in theanine (good for antistress and cortisol-controlling effects). Theanine is unique in that it acts as a nonsedating relaxant to help increase the brain's production of alpha waves. This makes theanine extremely effective for combating tension, stress, and anxiety—without inducing drowsiness. Clinical studies show that theanine is effective in dosages ranging from 50 to 200 mg per day. Three to four cups of green tea are expected to contain 100–200 mg of theanine.
In addition to being considered a relaxing substance (in adults), theanine has also been shown to provide benefits for improving learning performance (in mice), and promoting concentration (in students). No adverse side effects are associated with theanine consumption, making it one of the leading natural choices for promoting relaxation without the sedating effects of depressant drugs and herbs. When considering the potential benefits of theanine as an antistress or anticortisol supplement, it is important to distinguish its nonsedating relaxation benefits from the tranquilizing effects of other relaxing supplements such as valerian and kava, which are actually mild central-nervous-system depressants.meerdere keren besteld).

CORTISOL VERLAGEN met Epimedium (niet getest door mij)
The use of epimedium as a medicinal herb dates back to at least A.D. 400. It has been used as a tonic for the reproductive system (boosting libido and treating impotence) and as a rejuvenating tonic (to relieve fatigue). Animal studies have shown that epimedium may function a bit like an adaptogen (more on adaptogens appears later in the chapter) by increasing levels of epinephrine, norepinephrine, serotonin, and dopamine when they are low (an energy-promoting effect), and by reducing cortisol levels when they are elevated (an antistress effect). There is also evidence that epimedium can restore low levels of both testosterone and thyroid hormone to their normal levels; this may account for some of the benefits of epimedium in improving libido (sex drive). Animal studies using epimedium have shown a reduction in bone breakdown, an increase in muscle mass, and a loss of body fat—each of which may be linked to the observed reduction of elevated cortisol to normal levels.
In a series of studies conducted in humans and animals by Chinese researchers, immune-system function was directly suppressed and bone loss was accelerated by using high-dose synthetic cortisol (glucocorticoid drugs). Subsequent administration of epimedium extract reduced blood levels of cortisol and improved immune-system function (in the humans) and slowed bone loss and strengthened bones (in the animals).
It is interesting to note that although at least fifteen active compounds have been identified in epimedium extracts (luteolin, icariin, quercetin, and various epimedins), many supplement companies currently use extracts standardized only for icariin. The traditional use of epimedium is as a hot-water decoction (tea), which would result in a very different profile of active constituents when compared to the high-icariin alcohol extracts that are more commonly used in commercial products. Although at least one test-tube study has shown icariin to protect liver cells from damage by various toxic compounds, other feeding studies (in rodents) have suggested that high-dose icariin may be associated with kidney and liver toxicity.
Because all of the existing scientific evidence for the antistress and cortisol-controlling effect of epimedium has been demonstrated for water-extracted epimedium (that is, as a tea), and because this form of extraction may result in a safer form of epimedium (compared to the high-icariin alcohol extract), it may be prudent to select supplements that specifically use a more traditional formulation. Commercial preparations of the water-extracted form of epimedium will indicate on their labels that they are water-extracted, while the more concentrated (high-icariin) alcohol extracts tend to emphasize their icariin content (usually 20 percent or so). There have been no reports of adverse side effects associated with the traditional, water-extracted preparation of epimedium at the suggested dosage (250–1,000 mg per day for cortisol control).

CORTISOL VERLAGEN video