Mocktails To Support Healthy Cortisol Levels

It’s no secret that we are living in increasingly stressful times. While our bodies were designed to adapt to stress, stress ideally occurs in incremental events that allow our bodies to respond, then recover for a period of time. However, stress as a day-in-day-out physiological state is a common and challenging reality that many are navigating. 

 

During ongoing stress, cortisol, one of our stress hormones, becomes chronically elevated. This can lead to blood sugar issues such as insulin resistance, loss of muscle mass, increased abdominal weight gain, immune suppression, increased risk of heart disease, disrupted sleep, hormonal imbalances, and impacts on mood and cognition. 

 

Over time, this is one of many factors that can lead to illness. As with any health concern, utilizing a combination of best practices to manage the impacts of stress is ideal. That means looking at basic foundations of health, such as sleep, movement, nutrition, stress management techniques, and hydration, and doing your best to optimize each. If working with a naturopathic doctor, they will likely recommend different herbs and supplements as part of a comprehensive approach. While the causes and effects of stress cannot be resolved by supplementation alone, there are many plant allies that can be supportive–especially when incorporated into a delicious mocktail. 

 

When making a mocktail to help reduce stress, do your best to include calming, uplifting ingredients. This may include herbs considered nervines or adaptogens. Nervine herbs tend to calm and relax the nervous system. Adaptogen herbs help the nervous system respond to stress over time and can be considered slow-builders that increase resiliency.

 

Again, it is important to note that herbs cannot negate stressful living situations. What they can do is provide support and a little camaraderie when made into mocktails and shared with loved ones.

 

Mocktail ingredients to consider:

 

Lemon balm: often referred to as the “gladdening” herb. This nervine in the mint family has a mild, uplifting, citrus flavor. 

Green Tea or L-Theanine: L-theanine is an amino acid that provides a calming effect. It is naturally occurring in green tea. 

Ashwagandha: Studies show that ashwagandha can reduce cortisol levels 

Holy Basil (also known as Tulsi): herbalists recommend holy basil to reduce cortisol levels, improve the stress response, and support sleep. 

Rhodiola: Has been shown to support stress-related fatigue 

Schisandra: Supports the nervous system and adrenals, and helps build resistance to stress. 

 

Nowadays, there are many mocktail recipes to consider. There are also many readily available mocktails to purchase as they gain increasing popularity. It is helpful to look for options with the least amount of sugar and additives. It is important to enjoy treats, but ensure they are as restorative as possible. 

 

Recipes To Try:

Tulsi and Hibiscus Oxymel by Learning Herbs

Ingredients

• 3/4 cup dried tulsi leaves, finely cut/sifted (20 grams)
• 2 tablespoons dried hibiscus (5 grams)
• 1 tablespoon dried dandelion root (7 grams)
• 1/3 cup honey
• 1 cup apple cider vinegar

Instructions

• Add the tulsi, hibiscus, and dandelion roots to a clean pint-sized jar.
  Next, add honey, and then fill the jar with apple cider vinegar.
• Cover with a glass or plastic lid (avoid using a metal lid as it will corrode).
• Shake well. After 24 hours, open the lid and add more vinegar if necessary.
• Let it steep for 2 weeks, shaking it every day or so, and then strain when ready. If you prefer it sweet, you can add more honey to your oxymel at this stage.
  Store in the fridge and use within 6 months. Discard if mold develops.

 

Ginger Palmer Mocktail Recipe by Mountain Rose Herbs

Ingredients

• 1 cup water
• 2 Tbsp. organic green tea of choice
• 1 tsp. organic dried ginger root
• 1 forest-grown ginseng leaf, crumbled (optional)
• Crushed ice
• 1/2 oz. Simple syrup made with organic oregano leaf
• 2 oz. organic lemonade
• 1 oz. ginger beer
• 1 organic lemon wedge

Ingredients

• Bring water to a boil.
• Put the next three ingredients into a disposable tea filter.
• Once water has come to a boil, remove from heat and steep the herb-filled tea filter in water for 6-8 minutes, or until desired strength. The flavor should be much more concentrated than for a typical cup of sipping tea to ensure the herbal goodness shines through.
• If time allows, let the tea cool to room temperature.
• Fill a highball glass with crushed ice.
• Add 3 oz. of cooled tea, lemonade, and simple syrup to the glass. Stir.
• Top with ginger beer and garnish with a lemon wedge.

If you have more questions about stress management techniques or are interested in further stress support, consider reaching out to schedule a visit with one of our naturopathic doctors. We have a variety of modalities to support individualized care, and can collaborate with you on building supportive wellness routines that feel sustainable and enjoyable- like an evening mocktail treat!

 

References:

1. Scholey A, Gibbs A, Neale C, Perry N, Ossoukhova A, Bilog V, Kras M, Scholz C, Sass M, Buchwald-Werner S. Anti-stress effects of lemon balm-containing foods. Nutrients. 2014 Oct 30;6(11):4805-21. doi: 10.3390/nu6114805. PMID: 25360512; PMCID: PMC4245564.
2. Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118.
3. Gerontakos SE, Casteleijn D, Shikov AN, Wardle J. A Critical Review to Identify the Domains Used to Measure the Effect and Outcome of Adaptogenic Herbal Medicines. Yale J Biol Med 2020;93:327-46.
4. C M MG, Murugan SK, Bethapudi B, Purusothaman D, Mundkinajeddu D, D’Souza P. Ocimum tenuiflorum extract (HOLIXERTM): Possible effects on hypothalamic-pituitary-adrenal (HPA) axis in modulating stress. PLoS One. 2023 May 4;18(5):e0285012. doi: 10.1371/journal.pone.0285012. PMID: 37141281; PMCID: PMC10159140.
5. Darbinyan V, Kteyan A, Panossian A, Gabrielian E, Wikman G, Wagner H. Rhodiola rosea in stress induced fatigue–a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine. 2000 Oct;7(5):365-71. doi: 10.1016/S0944-7113(00)80055-0. PMID: 11081987.
6. https://thenaturopathicherbalist.com/herbs/r-s/schisandra-chinensis/