Why It Matters
The ratio of cortisol to DHEA-sulfate is a marker of adrenal health and stress management. (source, source)
Low Cortisol/DHEA-Sulfate Ratio: Adrenal Imbalance
A low cortisol/DHEA-sulfate ratio stems from physiological factors impacting adrenal gland function, as cortisol and DHEA-sulfate are hormones produced by these glands. Inadequate intake of nutrients essential for adrenal health, such as vitamin C and magnesium, contributes to imbalanced hormone levels. (source, source, source, source)
The person will likely experience:
- Reduced stress resilience
- Fatigue and low energy
- Impaired recovery
Optimization
Incorporate organic fruit juice. Sugar elevates cortisol levels. Excess sugar is metabolized in subcutaneous fat cells, triggering an inflammatory response and an increase in cortisol. (source)
Protocol: Drink 8 fl oz of organic juice.
Train regularly. Exercise increases cortisol. (source) Exercise stimulates the hypothalamic-pituitary-adrenal axis and increases the red blood cell to plasma ratio, resulting in increased levels of circulating cortisol. (source)
Protocol: Follow a structured training program that exerts the 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. The final set of each resistance training exercise should be taken within two repetitions of failure.
Avoid alcohol. Alcohol consumption is associated with elevated DHEA-sulfate. (source, source) Alcohol stimulates the adrenal glands, increasing the production of DHEA, which is mostly converted to DHEA-sulfate. (source)
Protocol: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
High Cortisol/DHEA-Sulfate Ratio: Chronic Stress Load
A high cortisol/DHEA-sulfate ratio is often attributed to physiological factors involving the adrenal glands, which regulate the production of these hormones. Chronic stress leads to elevated cortisol levels, while a diet high in refined sugars and processed foods exacerbates this imbalance. (source, source, source, source)
The person will likely experience:
- Elevated stress and anxiety
- Suppressed immune function
- Accelerated aging markers
- Impaired recovery and muscle breakdown
Optimization
Limit sugar intake. Sugar elevates 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.
Protocol: Monitor and limit excess sugar intake.
Get outside. Time in nature, whether walking or sitting, decreases cortisol levels. (source) The biodiversity of nature and its sounds stimulate the parasympathetic nervous system, decreasing markers of stress, including cortisol. (source)
Protocol: Spend at least 20 minutes outside daily, with the future goal of attaining 3 total hours per week.
Perform breathwork and meditation. Breathwork reduces cortisol. (source) Diaphragmatic breathing activates the parasympathetic nervous system, leading to a decrease in heart rate and blood pressure and resulting in reductions in cortisol. (source)
Protocol: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with ashwagandha. Supplementation with ashwagandha reduces serum cortisol levels. (source) Ashwagandha modulates the hypothalamus-pituitary-adrenal axis, reducing cortisol concentrations. (source)
Protocol: Supplement with at least 240 mg of ashwagandha daily.
