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Walnut consumption coupled with concurrent training improves lipid profile, steroid hormone levels, and systematic inflammation in elderly men.
2021 Biology of Sport Moderate walnut consumption improved lipid profile, steroid hormones and inflammation in trained elderly men: a pilot study with a randomized controlled trial Kamoun A, Hammouda O, Turki M, Maaloul R, Chtourou M, Bouaziz M, et al.
Randomised Controlled Trial Cholesterol Cortisol CRP
The study created two matched groups of fit elderly men and placed one on a diet inclusive of walnuts (15g/day for six weeks) alongside their concurrent (resistance and endurance) training. The other group did the concurrent training without the walnut-supplemented diet. The study then took fasting blood samples from the participants 48 hours before and after the intervention for biochemical assessments.
The group consuming walnuts saw a significant improvement in their lipid profiles with increased high-density lipoprotein levels and decreased total cholesterol, low-density lipoprotein and triglyceride levels. The walnut-eating participants also saw an increase in testosterone levels after the training, which was significantly higher than the group not consuming walnuts. Additionally, the walnut-consuming group experienced lowered cortisol levels and decreased C-reactive protein compared to the group not consuming walnuts. It is plausible the results could be attributed to the presence of polyunsaturated fatty acids in walnuts.
Intranasal application of essential oils such as lavender and fennel (Pinetonina™) significantly lowers cortisol levels and improves sleep quality.
2020 European Journal of Integrative Medicine Intranasal use of lavender and fennel decreases salivary cortisol levels and improves quality of sleep: A double-blind randomized clinical trial Polonini H, Mesquita D, Lanine J, Dijkers E, Gkinis S, Raposo NRB, et al.
Randomised Controlled Trial Cortisol Fennel Seed Lavender
The study included 45 participants divided into three groups: one group received a saline nasal spray (Group 1 CTRL), the second group received a 30% concentration of Pinetonina™ in a buffered vehicle as an intranasal spray (Group 2 P30), and the third group received a 50% concentration of the same (Group 3 P50). The sprays were used once daily before bedtime for three months. The study measured salivary cortisol levels both at the beginning and end of the trial and assessed subjects' quality of sleep, anxiety levels, perceived stress, and overall quality of life using self-reported questionnaires.
The study found that the groups using the 30% and 50% Pinetonina™ solutions saw significant reductions in their cortisol levels after the three-month period. The subjects in the 50% Pinetonina™ group also reported a notable improvement in their quality of sleep. However, there were no significant differences among the groups' perceived stress levels and their overall quality of life. Nevertheless, the study concluded that nightly intranasal use of Pinetonina™ could effectively lower cortisol levels and enhance sleep quality.
Pomegranate extract intake, rich in biophenols, lessens salivary cortisol levels, hence potentially improving health-related quality of life, particularly in stress-suffering individuals.
2014 Endocrine Abstracts Biophenols-rich pomegranate extract intake inhibits salivary cortisol and 11[beta]-HSD1 activity and improves overall quality of life scores in healthy volunteers Stockton A, Al-Dujaili E
Randomised Controlled Trial Biophenols Chronic Stress Cortisol
The study was conducted using a double-blind, randomized, placebo-controlled parallel trial. Participants, ranging in age and body mass index, took either a pomegranate extract capsule or a placebo each day for a duration of 4 weeks. The extracted capsule, which contained a high concentration of biophenols, was consumed with water after a meal. In addition to tracking dietary practices and habits, health related Quality of Life was recorded before and after the study. To assess the effects, salivary cortisol and cortisone levels were measured at three distinct points in the day.
In the results, there was a notable decrease in the salivary cortisol levels of participants who consumed these pomegranate extract capsules. Alongside this, the ratio of cortisol to cortisone was significantly minimized. The participants' physical and social functionality, pain levels, and overall well-being showed significant improvement during the study. Conversely, there was a slight increase in the salivary cortisol and ratio of cortisol to cortisone for participants who took the placebo.