Explanation
The ratio of cortisol to DHEA sulfate is a marker of adrenal health and stress management. (source, source)
Low
A low cortisol/DHEA-sulfate ratio may stem from physiological factors impacting adrenal gland function, as cortisol and DHEA-sulfate are hormones produced by these glands. From a nutritional perspective, inadequate intake of nutrients essential for adrenal health, such as vitamin C and magnesium, may also contribute to imbalanced hormone levels. (source, source, source, source)
Optimization
Incorporate organic fruit juice: Sugar has been shown to elevate cortisol levels. Excess sugar is metabolized in subcutaneous fat cells, triggering an inflammatory response and an increase in cortisol. (source) Recommendation: Drink 8 fl oz of organic juice.
Train regularly: Exercise increases cortisol. (source) Exercise has been shown to stimulate the hypothalamic-pituitary-adrenal axis and increase the red blood cell to plasma ratio, which results in increased levels of circulating cortisol. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Avoid alcohol: Alcohol consumption has been associated with elevated DHEA-sulfate. (source, source) Alcohol may stimulate the adrenal glands thereby increasing the production of DHEA, which is mostly converted to DHEA-sulfate. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
High
A high cortisol/DHEA-sulfate ratio can often be attributed to physiological factors involving the adrenal glands, which regulate the production of these hormones. Chronic stress can lead to elevated cortisol levels, while nutritional factors such as a diet high in refined sugars and processed foods may exacerbate this imbalance. (source, source, source, source)
Optimization
Limit sugar intake: Sugar has been shown to elevate cortisol levels. Excess sugar is metabolized in subcutaneous fat cells, triggering an inflammatory response and an increase in cortisol. (source) Limiting sugar intake regulates cortisol concentrations in the body. Recommendation: Monitor and limit excess sugar intake.
Get outside: Time in nature, whether walking or sitting, has been shown to decrease cortisol levels. (source) The biodiversity of nature and its sounds aid in stimulating the parasympathetic nervous system, thus decreasing markers of stress, including cortisol. (source) Recommendation: Spend at least 20 minutes outside daily, with the future goal of attaining 3 total hours per week.
Perform breathwork and/or meditation: Breathwork has been shown to reduce cortisol. (source) Diaphragmatic breathing activates the parasympathetic nervous system, which leads to a decrease in heart rate and blood pressure and results in reductions in cortisol. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with ashwagandha: Supplementation with ashwagandha has been shown to reduce serum cortisol levels. (source) Ashwagandha modulates the hypothalamus-pituitary-adrenal axis, thereby reducing cortisol concentrations. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.
