10 foods that can lower your cortisol levels
Try these everyday foods to help counter the damage of stress overload
Stress has become so integral to modern life that we’re now stressing about how stressed we feel… Between breaking news alerts, the apps and hacks encouraging us to fit even more into our day, and trying to keep up with family, health and financial responsibilities, it’s no wonder so many of us feel frazzled. It’s hard to escape from the idea that the only way to be successful is to work harder, faster and for longer – but at what cost? This almost constant state of chronic stress isn’t good for our health, and that is mainly due to something called cortisol.
Cortisol, also known as the stress hormone, is a steroid hormone produced by the adrenal glands. It is released into the bloodstream in response to physical and emotional stressors. And while some cortisol helps regulate bodily functions such as metabolic rate, blood sugar and inflammation, too much of it can be detrimental to health. It can lead to weight gain, especially around the tummy (sometimes referred to as ‘stress belly’), poor sleep and high blood pressure. Another popular social media trend that is being linked to high stress is ‘cortisol face’ or ‘moon face’, where people are convinced that high cortisol levels are causing a puffy, swollen face. However, experts say it is not an official condition and is unlikely that stress alone will cause facial swelling and puffiness.
So what can we do to keep our cortisol levels in check? Plenty. Exercise, meditation, sleep and self-care certainly all help, but food also plays a surprisingly important role. Certain foods can help your body manage stress better, while others support the adrenal glands to function well. Here are 10 cortisol-lowering foods you can easily add to your diet to help you stress less and feel better:
1. Dark chocolate
The dark kind, with at least 70% cocoa, is rich in flavonoids which help lower cortisol and improve mood. It also contains magnesium, a mineral that helps calm the nervous system. The other benefit of choosing dark chocolate over milk is that is contains less sugar which has been shown to further increase cortisol levels.
2. Avocados
Packed with healthy fats and potassium, both of which help to regulate blood pressure and reduce the impact of stress. Plus, they contain B vitamins, which are crucial for brain health and energy production.
3. Oily fish
Salmon, tuna and mackerel are oily fish rich in omega 3 fats. They are well known for their ability to reduce inflammation and help regulate cortisol levels. Studies show that people who consume omega 3 fats either through fish or supplementation tend to have lower stress levels and improved mood. Non fish sources of omega 3 fats include flaxseeds and walnuts.
4. Red pepper
During times of emotional, psychological or physical stress, the urinary excretion of vitamin C is increased. Vitamin C plays a key role in controlling cortisol levels. When stressed, the body requires more vitamin C in order to make stress hormones. It is a water-soluble vitamin, so can’t be stored in the body, therefore it’s important to regularly eat foods rich in vitamin C to ensure you’re getting enough. While most people think of citrus fruits as the best source, vegetables also contain high levels especially peppers, broccoli, kale and sprouts.
5. Herbal teas
Too much caffeine can spike cortisol levels. So, if you’re looking for a calming alternative, try herbals teas. Green tea contains the amino acid L-theanine which helps promote relaxation, while chamomile can aid sleep and has a relaxing effect. Tulsi (Holy Basil) is a member of a group of herbs called adaptogens that may help reduce the production of stress hormones. The ritual of making and sitting quietly with a cup of tea can also help calm the nervous system.
6. Spinach
The frequent release of adrenaline and cortisol produced in response to stress can decrease levels of magnesium. This can become a vicious cycle as low levels of magnesium can compound anxiety, sleep disturbances and depression. Increase your magnesium stores by eating dark green leafy vegetables like spinach.
7. Eggs
The humble egg is rich in protein and contains the amino acid tryptophan. Mixing foods high in tryptophan with carbohydrates, promotes the synthesis of serotonin – the neurotransmitter that helps us feel good. Your best chance of a natural serotonin boost is to eat tryptophan rich foods such as eggs, turkey and cottage cheese with a serving of complex carbohydrates such as rice, oats or wholegrain bread.
8. Sunflower seeds
Excess cortisol depletes B vitamins, so it’s important to make sure the diet is full of these powerful nutrients. Pantothenic Acid (vitamin B5) in particular, helps to activate the adrenal glands to modulate the stress response, while other B vitamins – such as B6 and B12 - are critical for the entire adrenal cascade, blood sugar control and helping the body convert food into energy.
9. Fermented foods
Probiotics aren’t just good for digestion, they also play a role in mental health. The gut and brain are closely linked, and when your gut bacteria are happy, your stress levels tend to be lower. Fermented foods are rich in probiotic bacteria – kimchi, sauerkraut and natural, Greek yoghurt are great choices.
10. Oats
Healthy, complex carbohydrates like oats can help lower cortisol levels. They can help produce serotonin and in return higher serotonin levels can counteract excess cortisol making you feel calmer and more balanced. Plus, oats provide slow-release fibre which helps keep blood sugar levels stable.
Managing stress isn’t just about diet, but nourishing your body with the right nutrients can help. Pair a balanced diet with good sleep, movement, and relaxation techniques like deep breathing or meditation for the best results. By incorporating these cortisol lowering foods into your diet, you can help your body better handle stress, keep energy levels up and support overall physical and mental wellbeing.
Further reading:
What are the symptoms of stress?
The best ashwagandha supplements – for anxiety, stress, focus and sleep
Why is belly fat so bad for you?
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