10 Natural DIY Tea Remedies to Relieve Common Ailments

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

If it’s something that ails you, chances are, there’s a tea to treat it.

With more and more exposure shedding light on the beneficial effects of roots, barks, leaves, and flowers of the Ancient World, the fuller our tea canisters are likely to become.

The ancient remedies of the East, including tea recipes from Ayurvedic literature and Traditional Chinese Medicine, have made their way to the West, where their beneficial effects have now been proven in numerous scientific studies.

Have a look below at the top ten tea remedies you need to know to help relieve many common ailments. Cheers to a hot cuppa!

Top 10 Tea Remedies

Most of these recipes are for single servings, however, don’t be afraid to double or triple the recipes if you want some extra sips throughout the day.

1. Stress-Less Tea

This tea is chock full of leaves and flowers that work to soothe frazzled nerves and put a cap on your stress levels. Just the chamomile alone contains flavonoid compounds like apigenin that have been proven to act as a mild sedative to reduce anxiety, calm nerves, and control hysteria.

Combining chamomile’s anxiety-reducing powers, with the relaxing effects of skullcap and catnip, will add extra potency to your cup to help you release excess tension. Brew it whenever you’re feeling overwhelmed and anxious.

Stress-Less Tea

Recipe by Megan Patiry

Soothe frazzled nerves with this stress-busting tea made with chamomile and rose buds.

Tools:

Tea kettle or strainer

Ingredients:

• 1 t chamomile flowers
• 1 t catnip leaf
• 1 t skullcap leaf
• 1 t rose buds
• 1 t raw honey (optional)
• 8 ounces water

Instructions:

Bring the water to a boil then remove from heat. Add all the ingredients except the raw honey and let the tea steep for 3 to 10 minutes. Once steeped, strain the leaves and flowers, and stir in the raw honey. Pour into a mug and sip.

2. Bloat-Be-Gone Tea

The peppermint in this tea has been used for generations to helps ease digestive discomfort, bloating, and even relieve the pain caused by irritable bowel syndrome (IBS).

Chamomile further acts as an antispasmodic, helping to soothe cramps; while ginger root soothes any inflammation in your digestive tract and helps lessen nausea.

Fennel seeds round out the recipe to help reduce cramping, bloating, nausea, stomachaches, and even acts as a gentle laxative

Bloat-Be-Gone Tea Recipe

Recipe by Megan Patiry

Soothe cramps and even lessen nausea with this tea blend of peppermint, chamomile and fennel.

Tools:

Tea kettle or strainer

Ingredients:

• 1 t dried peppermint leaves
• 1 t chamomile flowers
• 1 t crushed fennel seeds
• 1/2 t dried cut ginger root pieces
• 1 T freshly squeezed lemon juice
• 8 ounces water
• Raw honey to sweeten (optional)

Instructions:

Bring the water to a boil, then add all ingredients minus your honey. Let steep for 10 minutes, then strain, and stir in the honey. Sip as needed.

3. Cold-Crusher Tea

Both echinacea and elderberries have been shown to not only act as potent immune boosters to help prevent colds, but are also excellent at reducing cold symptoms and shortening cold duration.

One study even showed this combination of echinacea and elderberries “can be as effective as the conventional antiviral medicine oseltamivir” for early treatment of the flu.

Combining these with the antibacterial and antiviral powers of raw honey, gives this tea extra cold-fighting benefits

Cold-Crusher Tea Recipe

Recipe by Megan Patiry

Boost your immune system with this antibacterial and antiviral flu-fighting concoction!

Tools:

Tea kettle or strainer

Ingredients:

• 2 t echinacea roots or flowers, dried
• 1 t dried elderflowers or elderberries
• 1 T raw honey
• 8 ounces water

Instructions:

Bring the water to a boil, then add all ingredients minus your honey. Let the tea simmer for 15 minutes, then remove from heat. Strain away the leaves and add raw honey. Serve.

4. Headache Relief Tea

Skullcap is considered a nervine, which in short means that it works magic on conditions involving the nerves, which includes headaches. It does this by acting as a nerve relaxant and an antispasmodic, which can help improve blood flow and reduce the tension that may make migraines worse

Headache Relief Tea Recipe

Recipe by Megan Patiry

Skullcap acts as a nerve relaxant and helps improve flood flow in this headache-fighting tea.

Tools:

Tea kettle or strainer

Ingredients:

• 2 t dried skullcap
• 8 ounces water
• Optional 1 t dried peppermint

Instructions:

Bring the water to a boil, then add the skullcap and, if you’re using it, peppermint. Let steep for 5 minutes, then strain and serve. Breathing in the fragrant peppermint aroma can also have a soothing effect.

Optionally, you can add 1/4 cup or more of almond milk to this recipe. Not only will it help sweeten the tea, but almonds are also high in magnesium, which has been shown to help prevent and treat migraines

5. Sleepy Time Tea

As you know by now, chamomile is a master at relaxing your nerves and has as a mild sedative effect, which can help you finally catch some zzz’s.

Combining it with passionflower, lemon balm, and valerian root takes this effect up a notch to help promote restful sleep in even the most sleep-challenged.

In fact, valerian root itself was found to double the chance of “sleeping better” as compared to a placebo

Sleepy Time Tea Recipe

Recipe by Megan Patiry

The combination of chamomile with passionflower, lemon balm, and valerian root will help promote restful sleep in even the most sleep-challenged.

Tools:

Tea kettle or strainer

Ingredients:

• 2 t dried chamomile flowers
• 1 t dried lemon balm
• 1 t dried passionflower
• 1/2 t dried valerian root
• 8 ounces water
• Optional raw honey to taste.

Instructions:

About an hour before bedtime, add all of the ingredients to just-boiled water. Let the tea steep for 10 to 15 minutes. Serve with raw honey to sweeten.

6. Sore Throat Tea

Instead of reaching for the ice cream when you’re suffering from a sore throat (I know, the cold feels so good), try this bacteria and virus-fighting tea instead.

The enzymes in the raw honey will help soothe your sore throat while fighting bacteria, while the chamomile will help reduce inflammation.

Lemon juice and cinnamon also have antibacterial and antiviral effects, making them a great addition to help knock out the root cause of your sore throat 

Sore Throat Tea Recipe

Recipe by Megan Patiry

Soothe your sore throat, fight bacteria and reduce inflammation — all in one health-promoting tea!

Tools:

Tea kettle or strainer

Ingredients:

• 1 t chamomile flowers
• 1 T raw honey
• 2 t freshly squeezed lemon juice
• Dash cinnamon
• 8 ounces water

Instructions:

Bring the water to a boil, then pour into a cup. Add the lemon juice, cinnamon, and raw honey. Stir and sip as needed.

7. Anti-Inflammatory Tea

An entire novel could be (and probably has) been written on the powerful anti-inflammatory effects of turmeric.

From Crohn’s disease and IBS to arthritis and cancer, turmeric and its potent component curcumin have been shown to have positive anti-inflammatory effects.

The other ingredients in this recipe, such as ginger, are also well-known for their ability to reduce inflammation

Anti-Inflammatory Tea Recipe

Recipe by Megan Patiry

Ginger and turmeric join forces to reduce inflammation, which can help alleviate the effects of Crohn’s disease, IBS, arthritis and cancer.

Tools:

Tea kettle or strainer

Ingredients:

• 1/4 t ground turmeric powder
• 1/4 t ground cinnamon
• 1/4 t ground ginger
• 1 t raw honey
• Dash black pepper (for increased absorption)
• Dash coconut milk
• 8 ounces water

Instructions:

Bring the water to almost boiling, then remove from heat. Add all of the ingredients minus the honey. Let the tea steep for 10 minutes, strain, then serve after stirring in the honey.

8. Skin Detox Tea

The key to radiant skin starts from the inside. Specifically, clear and glowing skin is a sign of a healthy liver and adequate minerals and antioxidants.

This tea covers each of those bases, with dandelion root helping to improve liver function so you can detox heavy metals and other skin-dulling toxins, while nettles give you a dose of skin-loving minerals and antioxidants.

Rosehips round out this recipe, which contain antioxidants and carotenoids, beta-carotene and lycopene, alongside vitamin E.

These help to enrich the skin and prevent further damage from sunlight and environmental pollution.

Skin Detox Tea Recipe

Recipe by Megan Patiry

Clear and glowing skin is a sign of a healthy liver and adequate minerals and antioxidants. This tea covers it all!

Tools:

Tea kettle or strainer

Ingredients:

• 2 t dried dandelion root
• 2 t dried nettle leaves
• 2 t dried rosehips
• 1 t raw honey
• 8 ounces water

Instructions:

Bring the water to a boil, remove from heat, then add all ingredients minus the honey. Let the tea steep for 10 minutes, strain, then add honey and sip.

9. Cooling Tea

If you’re experiencing menopausal symptoms such as hot flashes, insomnia, and night time sweating, look no further than sage and alfalfa.

These two leaves have been shown to reduce these symptoms, with one study showing that symptoms “completely disappeared” after participants started supplementing with them

Cooling Tea Recipe

Recipe by Megan Patiry

Banish menopausal symptoms such as hot flashes, insomnia, and nighttime sweating with this healing sage and alfalfa tea.

Tools:

Tea kettle or strainer

Ingredients:

• 1 T fresh sage leaves or 1 t dried sage leaves
• 1 t dried alfalfa
• 2 t lemon juice
• Raw honey to taste (optional)
• 8 ounces water

Instructions:

Bring the water to a boil, remove from heat, then add all ingredients, minus the honey. Let the tea steep for 15 minutes, strain, then add honey and sip.

10. Energy-Boosting Tea

When it comes to increasing energy levels, be it physical or mental, ginseng is one of the best tonics you can take on a regular basis.

It has been shown in numerous studies to help boost energy levels and help your body respond better to stress, which relieves some of the fatigue you might feel as a result of a stressful lifestyle.

Green tea is also an excellent energizer thanks to its caffeine content, and has even been shown to help with weight loss

Energy-Boosting Tea Recipe

Recipe by Megan Patiry

Get a physical and mental energizing boost with this ginseng tea.

Tools:

Tea kettle or strainer

Ingredients:

• 5 slices ginseng root or 1 T grated ginseng root
• 3 cinnamon sticks
• 1 t green tea leaves
• 5 to 6 goji berries (optional)
• 8 ounces water

Instructions:

Bring the water to a boil, then remove from heat. Add all ingredients and let the tea steep for 10 to 15 minutes. Strain and serve.

Watch this video – Herbal Teas/ Natural Remedies for The Entire Family/My 7 picks

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Guide to Make the Perfect Cup of Tea

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

How to Make the Perfect Cup of Tea -Temperatures, Steep Times & Benefits

When you curl up with a hot cup of tea at the end of the day, you’re actually taking part in an ancient ritual.

This ritual, known as “Cha Dao” or “the Way of Tea” in China and Japan, has persisted for thousands of years, playing an important role in the culture and health of ancient peoples across the world.

With modern science, we’ve now discovered the reasons why tea was so cherished by the ancients, and why each of us should continue the tradition of enjoying at least one cup a day.

Just to scratch the surface of tea’s benefits, research has shown that tea consumption is associated with a reduced risk from all types of ailments, from cardiovascular issues and diabetes to breast, liver, and skin cancers.

However, each variety of tea comes with its own unique set of benefits, as well as brewing instructions. In this guide, you’ll discover the unique benefits of the most popular teas, as well as how to brew them.

Tea Steeping Tools

Before we get into how to steep different tea varieties and their benefits, let’s run through a quick checklist of what you’ll need to steep tea.

• Hot water (boiling to just boiling)
• Tea kettle or stovetop pot
• Tea infuser or strainer (if using loose leaf teas)
• Matcha bowl, whisk, and scoop (for matcha tea)
• Thermometer

General Steeping Instructions

If you plan on using tea bags for the majority of your tea making, you can skip this section and move on to the different tea benefits and steeping times below.

Otherwise, keeping reading if you’re using loose leaf varieties.

Water

It’s best to use filtered or spring water for tea making, as you’ll end up with a fresher tasting tea. Also, know that some tea varieties require boiling water, while others steep best when the water is just short of boiling.

Check the list below to see what your variety requires. It’s best to use filtered or spring water for tea making, as you’ll end up with a fresher tasting tea.

When you’re ready, fill your tea kettle with cold water. Bring to either a rolling boil or just boiling. If you have a thermometer and know the optimal brewing temperature for your tea variety, it’s time to check and see if you’ve hit your number.

Optional: Many traditions state that it is necessary to warm your tea cups and pot before making your tea, as this allows for a more “even” steep. To do this, rinse your mugs and teapot with hot water before brewing.

Leaves

In general, plan on using one teaspoon loose leaf tea or herbs or one tea bag per six- ounce cup. Place the leaves in an infuser or teapot and pour over your heated water. Steep for the recommended times below, and take care not to steep for too long (this could result in bitter tea).

The 15 Most Popular Teas: Benefits and Steeping Specifications

The first thing to know before you start steeping is that not all teas are the same.

Each has its own set of unique antioxidants, health benefits, and steeping method.

Below is a guide to steeping the most popular teas here in the West, along with the temperatures and times required to steep them for optimal benefit extraction and taste.

1. Green Tea

Green tea boasts so many benefits, they could easily fill a novel. Some of the best researched include green tea’s potent antioxidant and polyphenol content, which help fight free radicals that contribute to signs of aging.

It has also been shown in studies to prevent cancer, fight inflammation, and reduce obesity, while also acting as an antiviral.

Steeping Temperature and Time

• Temperature: 167-175ºF
• Time: 2-3 minutes

2. White Tea

White tea comes from the same plant, Camellia sinensis, as green and black teas. However, white tea goes through less drying and other processing methods, which results in a higher antioxidant content than even green tea.

White tea has been studied for its antitumor and anticancer effects, with studies showing that it can induce cancer cell death (apoptosis).

Steeping Temperature and Time

• Temperature: 150-158ºF
• Time: 1-3 minutes

3. Oolong Tea

Oolong tea is also produced from the Camellia sinensis plant, but dries under strong sun until its leaves brown and curl.

One of the interesting benefits of oolong is its ability to promote weight loss by improving lipid metabolism (resulting in as much as 3 kg of fat reduction in studies), while also providing an antioxidant boost similar to green tea.

Steeping Temperature and Time

• Temperature: 175-185ºF
• Time: 2-3 minutes

4. Black Tea

Black tea contains a similar level of antioxidants as green tea, which help prevent DNA damage and slow down the aging process.

Black tea is also excellent for maintaining skin health and preventing skin cancer, as studies have shown that people who consume hot black tea regularly have a significantly lower risk of skin cancer than non-tea drinkers.

Steeping Temperature and Time

• Temperature: 200-210ºF
• Time: 2-3 minutes

5. Rooibos Tea

Rooibos tea hails from a shrub native to South Africa, and when steeped, gives off a rich red color.

Research shows its antioxidants provide protection against cancer, inflammation, and viral infections, and also helps protect the liver from damage due to excess free radicals.

Steeping Temperature and Time

• Temperature: 210ºF
• Time: 5-7 minutes

6. Peppermint Tea

Peppermint tea is a powerhouse tea that improves digestion. Studies show that it has a relaxing effect on the gastrointestinal tract, which helps ease bloating, discomfort, and even inflammation due to conditions like inflammatory bowel disease.

Research has also found that peppermint, known for its strong, cool aroma, can enhance memory and increase alertness.

Steeping Temperature and Time

• Temperature: 210ºF
• Time: 5-8 minutes

7. Pu-erh Tea

Pu-erh (pronounced POO-air) tea is a fermented tea named after China’s Yunnan Province. You can think of pu-erh as a fine wine that has been aged, making it a cherished delicacy throughout the East.

Aside from its rich taste, pu-erh has been studied for its ability to reduce cholesterol, aid in weight loss, and promote cardiovascular health.

Steeping Temperature and Time

• Temperature: 210ºF
• Time: 3-4 minutes

Additional Instructions: Pu-erh tea can be steeped several times after the first steeping. Also, Chinese tradition requires that these leaves be rinsed for a few seconds with cold water before steeping.

8. Earl Grey Tea

Earl grey tea is black tea flavored with the oil from the rind of a bergamot orange. Along with the anticancer and anti-inflammatory benefits that black tea offers, bergamot oil has also been shown to improve mood and reduce anxiety. Bergamot essential oil has also shown to lessen pain in cancer patients.

Steeping Temperature and Time

• Temperature: 200-210ºF
• Time: 3-5 minutes

9. Sencha Tea

Sencha tea is green tea whose leaves grow in full sunlight and are harvested while they’re still young. They are then steamed immediately to prevent oxidation. By doing this, most of the antioxidants – namely catechins – are preserved, making sencha tea a potent anticancer beverage.

Green teas like senna are also associated with improved cardiovascular markers and improved glucose metabolism.

Steeping Temperature and Time

• Temperature: 165ºF
• Time: 1 minute

10. Darjeeling Tea

While most Darjeeling tea is marketed as “black” tea, it’s not as oxidized as full black tea. However, because it comes from the Camellia sinensis plant like green and black teas, many similar benefits are seen. These include anti-aging and anti-cancer effects, as well as the ability to inhibit bad bacteria like H.pylori.

The main difference you’ll notice with Darjeeling tea is that the taste is lighter and more floral than deeper, more robust black tea.

Steeping Temperature and Time

• Temperature: 195-210ºF
• Time: 3-5 minutes

11. Matcha Tea

If you’re looking for a tea rich in anti-aging antioxidants, look no further than matcha green tea.

Studies show that matcha contains roughly 137 times the amount of epigallocatechin gallate (EGCG) than regular green tea, making it an antioxidant powerhouse.

Benefits include antitumor activity, anti-inflammatory effects, anticancer effects, improved skin health, and weight loss.

Steeping Instructions

• Temperature: 175ºF
• Time: 1 minute

Additional Instructions

Matcha brewing is different from other tea steeping methods. To get the perfect cup of tea, follow the instructions below.

Step 1: Heat water to just short of boiling

Step 2: Add a few drops of hot water to your matcha (1 teaspoon) in your mug. Mix until a paste forms.

Step 3: Add more hot water (6 ounces) to your paste and whisk with your matcha whisk for a minute.

Step 4: Sip!

12. Assam Tea

Assam tea is a black tea hailing from India and the Camellia sinensis var. assamica plant. It contains a range of minerals and antioxidants that help prevent DNA damage.

Studies also show that it can help prevent diabetic neuropathy (damage to kidneys caused by diabetes).

Assam tea is also rich in theaflavins, which have been shown to reduce delayed onset muscle soreness to aid in recovery from workouts.

Steeping Temperature and Time

• Temperature: 195-205ºF
• Time: 2 minutes

13. Chamomile Tea

Chamomile tea is an herbal tea made from the dried flowers of the Chamomilla recutita and Chamaemelum nobile plants. It is one of the most ancient herbs known to mankind, and its list of benefits is astounding.

Chamomile has been shown to reduce swelling as well as treat wounds, ulcers, eczema, gout, skin irritations, bruises, burns, canker sores, neuralgia, sciatica, rheumatic pain, and hemorrhoids. It is also a powerful relaxant, able to help treat insomnia and reduce anxiety.

Steeping Temperature and Time

• Temperature: 200ºF
• Time: 5 minutes

14. Tulsi Tea

Tulsi is an adaptogenic herb that plays a large role in the ancient Indian medicine system of Ayurveda. It helps the body adapt to stress in a way that reduces its negative effects, and also acts as an antimicrobial and can help heal wounds.

Studies show it can also help protect organs against chemical stress from pollutants and heavy metals and physical stress from prolonged physical exertion and exposure to cold and excessive noise.

Steeping Temperature and Time

• Temperature: 200-210ºF
• Time: 3-5 minutes

15. Yerba Mate

Yerba mate tea is made from the twigs and leaves of a plant in South America called Ilex paraguariensis. It is rich in several antioxidant compounds, like theobromine, that are also found in raw cacao.

These compounds act as stimulants that give you energy without the jitters (great if you’re looking for a natural coffee substitute), and can also help improve mental performance.

Yerba mate is also rich in minerals and contains seven out of the nine essential amino acids.

Steeping Temperature and Time

• Temperature: 160-180ºF
• Time: 4-5 minutes

Additional instructions: Traditionally, yerba mate is prepared and sipped from a gourd. If you can get your hands on one, you might want to dabble in ancient tradition and sip your yerba mate from it.

Watch this video –The Guide to Make the Perfect Cup of Tea

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Maintain and Restore Adrenal Health – Is Cortisol Your Worst Enemy?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Of all the hormones interacting within your body on a daily basis, cortisol may be the most familiar to you. It also may be the hidden element that is making you fat.

Do you wake up every morning, already feeling like you are behind? Do you rush from your morning routine, to the car, to lunch and then stay up way too late on Facebook? 

You are certainly not alone. However, all of this activity (and lack of proper rest) throws your delicate hormonal system out of balance.

Cortisol is a crucial element in regulating energy, insulin, metabolism and other processes within the body. And its dysregulation can spell trouble for your waistline.

Normally operating in a rhythm known as a diurnal variation, cortisol patterns can often be flipped, mistimed, or unbalanced. Cortisol is typically highest in the morning, and lowest in the evening. Any night owls reading this will certainly know what cortisol dysregulation is all about!

Cortisol is particularly annoying because it can mean fat gain in the abdominal area – not the hips. Not only is this unpleasant to look at, it is more dangerous than fat in other areas. While not all weight gain is caused by cortisol, it is often an overlooked factor when addressing weight management.

The ability to handle and manage stress is a challenging one in today’s modern society – as we’re always expected to be “on” – all the time. This is simply not how hormones are supposed to operate.

How often do you feel stressed? If you are a frequent caffeine drinker, the answer may be – all of the time. Since many of us are used to drinking lots and lots of caffeine, we simply do not know that we are constantly anxious, stressed and on edge.

But just because our mind may not be conscious of this fact does not mean our body is unaware! The body is heavily affected by something as seemingly innocuous as caffeine, and even a little bit can get your body primed for action – even if you are simply sitting at your desk.

To make matters more confusing, some of us react differently to stress – and existing metabolism and eating issues further cloud things. Do you know any stress addicts who absolutely thrive under constant deadlines, pressure and like loud music? Exactly.

But at the same time, we also have the super-careful grandmothers who get scared simply by driving on the highway. This is an anecdotal example of how everyone reacts to stress differently.

Food is certainly one way to help control cortisol, and the standard Paleo recommendation won’t be shocking here. As scientific literature has pointed out, other neuroendocrine pathways are also involved, including the central sympathetic nervous system, the gonadal and growth hormone axes, and the leptin system. Cortisol and weight gain is undoubtedly a tricky beast.

Researchers have also noted that a lot of cortisol issues are dependent on the status of the function of the hypothalamic-pituitary-adrenal gland axis. This delicate axis can very easily be pushed off course, and disaster can often result.

Of course, another issue is also a lack of sleep, which plays a part in basically every sort of metabolic dysfunction.

The trouble with sleep loss, is that it so often sneaks up on us, and is the cause of basically every issue which unhealthy people can develop.

If not the sole cause, it accompanies the root problem, and it becomes just as difficult to get enough sleep, once sleep issues have set in. This — of course — worsens the problem. It’s sort of like fighting vigorously when you’re in quicksand – you just start to sink deeper and deeper.

All of this talk of cortisol dysregulation, weight gain, the HPA axis, sleep problems and other health issues may seem pretty depressing. But fear not, one of the best ways to fight cortisol issues is simply to exercise! However, this is not a one-size-fits-all approach.

If you are too stressed, not eating enough carbohydrates, not getting enough sleep, and drinking too much caffeine, stressful exercise may end up being the death of you! Walking, in this scenario, along with some light weight lifting, will be best.

It should also be noted that if you are severely worried about cortisol issues, you should work with either a physician or a trained practitioner so you can get tested for salivary cortisol levels, and rule out more serious issues.

Cortisol is one of the many elements surrounding the human body and health which only works when it is kept in a tightly regulated amount. Too much – and there are problems. Not enough – also problems. The right amount at the wrong times – still problems.

So what are the biggest causes of cortisol issues? Too much exercise is one cause (especially prevalent in CrossFit), poor diet is another (which can mean a diet too low in carbs, too high in sugar, one containing too few nutrients, etc.). Not enough sleep is another cause. Too much caffeine is yet another common cause, and not enough downtime is our last cause listed here (this one is typically seen across the board). Combine two or more of these, and you are now looking at a typical client profile.

Unfortunately, it is exceedingly rare that someone will have just one of these issues, as they typically appear clustered. This is one of those paradoxical cases where your lazy friend who sleeps for 10 hours per night, doesn’t achieve much, and barely exercises, can sometimes be metabolically healthier than you.

One cause not mentioned is too much social media/screen time. Blue light from electronics is a disrupter of another hormone (melatonin) but it can wreak havoc on proper cortisol regulation as well.

This is yet another point which our Paleolithic ancestors intrinsically got right. They had a pitch-black sleep environment (no electricity can do that for you) and likely slept much better than we currently do. They followed their natural circadian rhythms — to a certain extent, these are hardwired in — which is why shift workers so often struggle with sleep.

In fact, optimal sleeping conditions for great cortisol control are very similar to creating a cave environment. Your bedroom should be pitch-black (cover up digital clocks if you have to), a little cool, and spacious – not cramped.

Try to remove your computer and other screens completely from the bedroom — if you have enough space — and let sex and sleep be the only two activities which transpire in this space.

While no supplements completely help with cortisol, some have been studied that may help blunt cortisol’s nasty effects. Holy basil is one such supplement. Studied in regards to stress as well as cortisol, holy basil can also help with sleep, at least in some subjects. It may even be helpful for general anxiety. But make no mistake – this supplement will do almost nothing unless your diet, lifestyle and sleep are in order. Don’t rely on just the supplement.

For most clients, the abdominal fat-gaining aspect of cortisol usually scares them into action – but what actions do they take?

Besides consuming a moderate-carbohydrate Paleo diet, they get blackout shades for their room, avoid blue light for at least one hour before bedtime, and exercise wisely. They also cut back severely on their caffeine intake (this means 1-2 cups per day – ideally 1). If you can get your caffeine intake down to just green tea, that would be even better, as this drink contains many more beneficial compounds than coffee.

In conclusion, cortisol – while necessary – is also pretty evil, since it can silently become a problem. Most people aren’t aware of cortisol issues until they have some abdominal fat, and by then things are pretty far along.

The idea of gaining fat around the midsection is a pretty powerful motivator to force people into action, and hopefully I’ve provided some motivation for you to sleep a little more, eat better and cut back on the coffee.

It is all too easy to get addicted to stress in today’s modern, hyper-digital world. But why is it so hard to relax? Are we a culture of distraction? Have we all lost our attention spans? The answers to the latter two questions are both a resounding “yes”. But you can fight back, and your abs will definitely thank you for it.

So go to bed an hour early tonight, start meditating for at least 10 minutes per day, and lay off the extra cup of coffee. It may take some time, and it may take some adjustment, but you can get your hormones back in balance, and avoid the myriad of problems that come cortisol dysregulation. 

Watch this video – My Adrenal Fatigue Diet – Exactly How I Ate to Heal

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook