I know stress full situations can build through the life and sometimes we can’t avoid them. What you need is a 15 days for your own body. So you can feel relaxed and be focused on important stuff in life I will suggest panchakarma therapy like shirodhara and sarvang abhyang in your near panchakarma center if you can’t fo that than. Start with Manasmitra vati 2HS before bed time Bhrami pearls cap. 1 OD Rasa rajeshwar rasa 1 after lunch These will help you reduce stress
HELLO LIZZY, YES, THIS CAN BE RESOLVED NATURALLY THROUGH AYURVEDA. 1. Ashwagandharistha+ Saraswatarishtha - 2tsp each with 4tsp water twice a day after meal 2.Brahmi vati 2-0-2 after meals 3. Rogan Badam oil - 2-2 drops in each nostril either in the morning empty stomach or at bedtime.
Diet- Adequate amount of water. Drinks to be consumed Homemade vegetable juices, coconut water, Herbal tea, Fruits juices, Amla juice, Red juice, Pumpkin Juice, Green juice.
Drinks to be avoided- .All Carbonated drinks, Energy drinks. .Beverages that contain tannic acid, Alcohol. .Eat walnut, cashew, soaked and peeled almonds. .Eat seasonal vegetables and fruits. Yoga- Anulom vilom, bhastrika, tratak,ujjayi Lifestyle modifications - .Take atleast 7 hours of sound sleep. .Stress management -Through meditation, walking, journaling, gardening. .Practice positive affirmations. .Give one compliment to yourself looking at the mirror. .Try motivational podcast and music. .Write gratitude journal.
REVIEW AFTER 1 MONTH. Take care Regards, DR.ANUPRIYA
Medha vati Ashwagandha cap -one tap twice daily after food with warm water Saraswathi aristha-4 teaspoon with equal quantity of water twice daily after food Brahmi gritha -1 teaspoon with warm water at morning
DNT WORRY LIZZY ITS DUE TO HIGHT LEVEL OF ANXIETY AND STRESS…BE POSTIVE AND TRUST ON AYURVEDA YOU CAN EAISLY CURED FOLLOW INSTRUCTIONS:-
DIVYA NEUROGHRIT GOLD CAP=1-1 CAP BEFORE MEAL TWICE DAILY
MEDHA SAGAR RAS ASHWAGANDHA TAB=1-1 TAB AFTER MEAL TWICE DAILY…
JYOTISMATI OIL=TAKE 10 DROP WITH WATER OR MILK AT BED TIME
KSHEERBALA OIL=FOR HEAD MASSAGE MORNING AND NIGHT…
DO REGULAR YOGA AND PRANAYAM=BHARMRI/ANULOMAVILOM/UJAAYI=10 MIN EACH .
AVOID FAST FOOD…
Hello Lizzy I understand your concern — when cortisol, insulin, and leptin remain high for long, the body stays in “stress mode,” leading to weight gain, sugar imbalance, poor sleep, and inflammation. But domt worry we are here to help you out😊
✅AYURVEDIC PLAN OF TREATMENT
✅INTERNAL MEDICATION
1 Ashwagandha capsules – 1-0-1 twice daily - reduces cortisol, calms mind, improves sleep.
2 Brahmi capsules – 1-0-1 after food balances stress hormones, enhances focus.
3 Guduchi Capsules 1-0-1 after food - reduces inflammation, supports immunity.
4 Triphala 1 tsp at night with warm water – helps digestion, reduces metabolic stress.
✅DIET TIPS
INCLUDE- Warm, freshly cooked meals, whole grains (oats, barley, quinoa), green leafy veg, berries, soaked almonds & walnuts, pumpkin seeds.
Cinnamon, turmeric, ginger – regulate insulin & reduce inflammation.
AVOID Caffeine, excess sugar, packaged foods, alcohol, late-night eating.
Hydration- Herbal teas (chamomile, tulsi, licorice) calm the stress axis.
✅LIFESTYLE AND STRESS RESET
Regular Sleep: Go to bed by 10–10:30 pm. (Cortisol drops naturally when sleep is early & deep).
Yoga/Movement: Gentle yoga, tai chi, or brisk walking 30 mins daily – lowers cortisol & insulin resistance.
Pranayama (Breathwork): Anulom Vilom balances stress hormones. Bhramari – instant relaxation, lowers cortisol.
Abhyanga (Oil Massage): Warm sesame or coconut oil body massage 2–3x/week calms Vata, lowers stress hormones.
Yes, cortisol, leptin, and insulin can be reduced naturally through a combination of adaptogenic herbs, Ayurvedic diet and stress-reset practices.
With consistency, many people see improvements in 2–3 months.
Wishing you a Good health😊
Warm Regards Dr Snehal Vidhate
I will recommend you to take Bramhi vati 1-0-1
And practice bhramari prnayama regularly
Hello Lizzy
Here is a simple regime to follow to eventually get rid of the high levels of hormones that are caused by stress. It will be a slow process but yes you will see the difference
✔️Do✔️ Fasting for atleast 14 hours. 8 hours gap between two meals. You can only have green tea or warm water apart from the 14 hours of fasting. Hydration with water, coconut water, ORS Freshly made and hot home cooked meals High protein vegetarian diet Millets are must 2-3 tsp of ghee in the whole day (If no issue of cholesterol)
🧘♀️Yogasan🧘♀️ Sarvangasan Pashimotanasan Trikonasan Vrukshasan Surya Namaskar Shavasan
🧘♀️Pranayam🧘♀️ Anulom Vilom Bhramari Bhasrika Kapalbhati Tratak Meditation
❌Dont❌ Oily food Spicy food Packet foods Preserved and ready to eat food White foods like potato, rice, sugar, salt, wheat Screen time 2 hours before sleep. You can consume audio form of data not visual form
💊Medication💊
Tab. Arogyavardhini Vati 2 tabs twice a day before food Cap. Memorine (S.G.PHYTOPHARMA) 2 caps twice a day before food Syp. Dashmoolarishta 3 tsp twice a day before food
Limiron Granules (S.G.PHYTOPHARMA) 3 tsp in a cup of hot milk twice a day (If you donot have any complains related to cholesterol prefere buffalo milk)
Syp. Prasham 3 tsp at bed time
NOTE
A combination of diet, workout, medication and mental traning will get you miraculous results.
Also get your Vitamin D checked and if it is low you can add Cap. Calcitrol D3 60000IU once a week
1.Ashwagandha churna 1 tsp twice daily with warm milk 2.Brahmi tablets 1 tab twice daily with water after meals 3.Punarnava Mandur 1 tab twice daily after meals
Dietary Do’s & Don’ts ✅ Favor: - Warm, light meals with barley, moong dal, steamed greens - Spices: turmeric, cinnamon, cumin, fennel - Herbal teas: tulsi, chamomile, cinnamon–licorice
❌ Avoid: - Cold, processed, sugary foods - Excess caffeine or stimulants - Late-night eating or skipping meals
Lifestyle & Emotional Support - Abhyanga: Daily warm oil massage with Brahmi or sesame oil - Pranayama: Nadi Shodhana, Bhramari, and gentle Ujjayi - Sleep hygiene: Early bedtime, screen-free evenings, warm milk with nutmeg
Hello, Panchakarma treatment will help you a lot. So please meet an ayurveda doctor in your area, so that proper diagnosis and appropriate panchakarma treatment along with diet-lifestyle modifications can be carried out. Take care, Kind regards.
Addressing Insulin and Blood Sugar Balance High cortisol from chronic stress can lead to increased blood sugar and insulin resistance. Ayurvedic herbs traditionally used to support healthy glucose and insulin response include:
Bitter Melon (Karela): Often used to help manage blood sugar.
Fenugreek (Methi): High in soluble fiber, it can help slow down carbohydrate absorption.
Turmeric (Haldi): Its active compound, Curcumin, is a powerful anti-inflammatory agent, and chronic inflammation can worsen insulin resistance.
Cinnamon (Dalchini): May enhance insulin sensitivity.
Lifestyle and Routine (Dinacharya) Ayurveda places a strong emphasis on daily and seasonal routines to balance the body and mind:
Prioritize Sleep: Cortisol levels naturally fluctuate with your sleep-wake cycle. Aim for 7-9 hours of restful sleep and try to go to bed and wake up at consistent times. Lack of sleep is a significant stressor that elevates cortisol and impairs insulin and leptin signaling.
Mindful Movement: Instead of intense exercise that can temporarily spike cortisol, focus on low-to-moderate intensity activities like:
Yoga: Specific poses (asanas) and sequences.
Gentle Walking: Especially in nature.
Tai Chi/Qigong.
Specific Relaxation Techniques: Since general meditation didn’t help, consider:
Pranayama (Yogic Breathing): Techniques like Nadi Shodhana (alternate nostril breathing) or slow, deep diaphragmatic breathing can directly stimulate the “rest and digest” (parasympathetic) nervous system, which counteracts the stress response.
Abhyanga (Self-Oil Massage): Massaging warm oil (like sesame or almond) into the skin can be deeply calming to the nervous system.
Dietary Adjustments:
Focus on Whole Foods: A diet rich in vegetables, fruits, whole grains, and lean protein helps stabilize blood sugar, which is crucial for managing insulin.
Avoid Refined Sugar and Processed Foods: These cause blood sugar spikes that put stress on the system and worsen insulin issues.
Healthy Fats: Include sources of Omega-3 fatty acids (like flaxseeds, walnuts, or fatty fish) as they can help reduce inflammation and support hormone balance.
A Note on Leptin Leptin is a satiety hormone often related to appetite regulation and body fat. Chronic stress and high insulin can often lead to leptin resistance (where the brain doesn’t receive the “full” signal). By addressing chronic stress (cortisol) and improving insulin sensitivity, you are taking the most direct natural steps toward restoring balanced leptin signaling.
1) ashwagandharishta+sarasvatarishta-10 ml each -2 times after food
2) tab manasamrita rasa -1 tab 3 times after food
Your main problem is stress, once controlled many other problems will become normal Start with Ashwagandha churan 0-0-1tsp at bedtime with warm milk Brahmi vati 1-0-1 after food with water Do Nasya with Brahmi grith 2 drops in both nostril once daily Do pranayam lom -vilom kapalbhatti bhastrika bhamri 5-10mins daily twice Light massage on head with Brahmi oil twice weekly. Learn Rajyoga meditation and practice daily
Namaste Strictly practice yoga or workout (30 Min)and meditation daily (30min) and any hobbies if singing or dancing this can improve happy hormones like oxytocin, serotonin, dopamine, endorphins… Apply 2 -3 drops hibril oil over Vertex before bed. Medhya rasayana 1 spoon daily
High levels of cortisol, leptine, and insulin due to prolonged stress can indeed affect balance in your body, according to Ayurveda. Addressing these issues involves looking at your dosha imbalances, primarily focusing on calming the vata and pitta doshas, which are often aggravated by stress.
Firstly, diet plays a significant role in managing these hormones naturally. Incorporate foods that are naturally soothing and balancing. Favor warm, cooked meals —think of stews or lentil soups— that are easy on digestion. Incorporate spices like turmeric, cinnamon, and ginger, which have anti-inflammatory properties and support metabolism. Avoid overly spicy, caffein, and heavily processed foods, as they can aggravate these doshas further.
Herbs can be beneficial in regulating hormone levels. Ashwagandha, an adaptogen, can help balance cortisol levels. Take ashwagandha powder with warm milk or water at night. For balancing insulin, bitter gourd and fenugreek seeds are beneficial. Try incorporating them into your meals or as supplements after consulting with an Ayurveda practitioner.
Regular routine is important. Try to wake up and go to sleep at the same time daily. Engage in gentle yoga asanas, especially grounding poses like forward bends and child’s pose. These help reduce stress levels and promote relaxation. Pranayama, particularly alternate nostril breathing (nadi shodhana), can help calm the mind and reduce stress-related hormone surges.
Hydration is key, too. Drink warm water throughout the day, add a sprinkle of cumin or fennel seeds for digestive support. Lastly, ensure adequate sleep and rest; the body heals and rebalances itself most effectively in sleep.
By integrating these practices, you can support hormonal balance naturally while awaiting further medical guidance. Always keep your health practitioner informed about any herbal or dietary changes.
HELLO LIZZY,
You mentioned high cortisol, leptin, and insulin from long-term stress.
Let’s break this down: -Cortisol = “stress hormone.” If it stays high, it disturbs sleep, digestion, immunity, and can raise blood sugar. -Leptin = “satiety hormone.” Normally tells the brain “you’re full.” In stress and poor diet, the body becomes resistant, so appetite increases and weight control becomes difficult. -Insulin = “sugar regulator.” High cortisol + chronic stress cause insulin to remain elevated → body resists it → sugar can’t get into cells properly → weight gain, fatigue, risk of diabetes.
Ayurveda interprets this as a dosha imbalance: -Vata + Pitta irritated (stress, anxiety, heat, irritability) -Kapha accrued (slow metabolism, cravings, weight, insulin resistance) -Weakened digestive fire (Mandagni) and toxins (Ama) impede normal hormone communication.
Treatment Objectives (Ayurvedic) -Calm Vata & Pitta → Lower cortisol/stress, better sleep & emotional stability. -Balance Kapha & metabolism → Enhance insulin & leptin sensitivity, sugar cravings decreased. -Strengthen Agni (digestive fire) → Eliminate Ama (toxins) & open clogged hormone routes. -Rejuvenate tissues (Rasayana) → Promote long-term hormonal & gut well-being.
Internal Ayurvedic Formulations
1) Ashwagandha churna / capsule Dose: 3–5 g powder with warm milk at night OR 500 mg capsule twice a day. -Duration: 8–12 weeks = Adaptogen, reduces cortisol, anxiety, enhances sleep.
2) Shatavari churna Dose: 1–2 tsp powder in warm milk or water once a day. =Balances hormones, nourishing, particularly for women at mid-life.
3) Guduchi GHAN VATI Dose: 500 mg tablet twice a day = Immunity booster, balances all three doshas, decreases inflammation due to stress.
4) Triphala churna Dose: 1 tsp before bed with warm water. =Cleanses gut, enhances digestion, removes Ama, balances metabolism.
5) Medohara Guggulu Dose: 1–2 tablets twice a day after meals. =Enhances fat metabolism, improves insulin sensitivity.
6)Brahmi tablet Dose: 1–2 tablets Why: Nervine tonic, lowers stress, balances mood.
External Therapies 1)Abhyanga (home oil massage) Warm coconut or sesame oil, self-massage 15–20 minutes prior to warm shower. Effect: Relaxes Vata, lowers cortisol, enhances sleep.
2)Shirodhara (in Panchakarma clinic) Ongoing flow of warm oil onto forehead. Effect: Intense stress relief, balances HPA axis (stress hormones).
3)Swedana (herbal steam) Light sweating therapy following oil massage. Effect: Clears Ama, relaxes body.
Yoga & Pranayama Asanas (gentle, soothing): Child’s pose, forward bend, cat-cow, bridge pose, gentle twists, legs-up-the-wall.
Pranayama (breathing): -Nadi Shodhana (alternate nostril breathing) – balances nervous system. -Bhramari (humming bee breath) – decreases anxiety, lowers cortisol. -Sheetali (cooling breath) – relaxes Pitta heat.
Meditation: Guided mantra meditation (Om Shanti or So-Hum mantra).
Diet Favour: Warm, cooked, easy-to-digest foods. Whole grains (barley, millet, brown rice), green vegetables, gourds, pumpkin. Mung dal khichdi (detoxifying & light). Spices: Turmeric, cinnamon, fenugreek, cumin, coriander, ginger. Fruits: Stewed apples, pears, papaya.
Avoid / Limit: Refined carbs (white bread, sweets). Heavy dairy, cheese, fried/oily food. Excess alcohol, caffeine, cold/raw food in the evening.
Home Remedies -Warm water with lemon + turmeric pinch in the morning. -Herbal tea with cinnamon + ginger + tulsi. -Golden milk before bed (warm milk + turmeric + nutmeg). -Soak 5 almonds + 2 walnuts overnight → consume in the morning.
Investigations To track progress, Fasting blood sugar & insulin HOMA-IR (insulin resistance index) Leptin levels (less frequently repeated) Cortisol (AM & PM levels or 24-hr urinary cortisol) Lipid profile (cholesterol, triglycerides) Thyroid profile (since stress can disrupt thyroid)
Lifestyle Principles Regular routine (sleep, meals, yoga every day). Prioritize 7–8 hrs sleep (before 10 pm). Morning gentle sunlight exposure (helps regulate circadian rhythm). Avoid overwork, too much screen time at night. Take little pauses during working day – deep breathing, walking.
Last Thoughts Your body is sending signals that long-term stress has disrupted hormonal equilibrium. Ayurveda suppresses no symptoms—it actually works to rebalance doshas, enhance digestion, eliminate toxins, and restore nervous + endocrine function. With regular practice of diet + herbs + yoga + external treatments, numerous patients notice gradual but enduring improvements in stress tolerance, sugar regulation, weight, and general sense of calm.
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
