Feeling overwhelmed by stress is a common experience in today's fast-paced world. Amidst the hustle and bustle of daily life, many are turning to natural strategies to manage stress and reduce cortisol levels.
The food you eat can affect your cortisol and stress levels. By incorporating specific cortisol-lowering foods into our diet, you can harness the power of diet to enhance stress resilience.
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How Foods Affect Cortisol Levels
The hypothalamic-pituitary-adrenal (HPA) axis is a neuroendocrine system involved in the body's response to stress. It comprises the hypothalamus, pituitary gland, and adrenal glands, which together regulate cortisol secretion. When activated by an environmental stressor, the HPA axis stimulates the adrenal glands to release cortisol.
Dietary choices influence cortisol levels. For instance, diets high in refined carbohydrates and sugars can lead to hyperinsulinemia, driving HPA axis activation and subsequent cortisol release (3, 18). Similarly, low-calorie diets have also been associated with increased cortisol levels.
In contrast, the Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats like olive oil, has been linked to reductions in inflammation-induced cortisol elevations.
3 Top Foods That Can Spike Your Cortisol Levels
Many people eat comfort foods to deal with stress, but their perceived stress-relieving effects may be short-lived. Ultimately, these foods can actually raise cortisol levels.
#1. Sugary Snacks and Beverages
Stress triggers increased release of hunger hormones and cravings for sugary foods due to the body's need for quick energy. This is why many crave unhealthy foods during stressful periods. However, consuming refined and added sugars increases cortisol levels over time.
#2. Processed and Fast Foods
Ultra-processed foods cause and perpetuate inflammation. Chronic inflammation activates the HPA axis, leading to chronic elevations in cortisol. This explains why a diet high in refined grains, unhealthy fats, and added sugars, characteristic of poor-quality processed and fast foods, is associated with higher cortisol levels.
#3. Caffeinated Drinks
Caffeine exerts its stimulating effects by blocking adenosine receptors in the central nervous system, which leads to increased activation of the HPA axis. As a result, caffeine increases baseline cortisol secretion throughout the day and heightens the stress response in men and women.
Health Risks Associated with High Cortisol
While brief spikes in cortisol are a natural and necessary response to assist the body in adjusting to stress, prolonged and sustained elevations have detrimental effects.
High cortisol levels have been associated with:
- Impaired immune function
- Metabolic disturbances: Chronic cortisol elevation is linked to insulin resistance, glucose intolerance, and abdominal obesity, increasing the risk of developing type 2 diabetes and metabolic syndrome.
- Cardiovascular complications: Elevated cortisol levels can lead to hypertension, dyslipidemia, and endothelial dysfunction, predisposing individuals to cardiovascular diseases such as heart disease and stroke.
- Cognitive impairment: Excess cortisol exposure has been implicated in cognitive deficits and may contribute to the development of neurodegenerative disorders like Alzheimer's disease.
- Mood disorders: High cortisol levels have been associated with anxiety and depression
Signs and symptoms of chronic cortisol elevation may include (14, 33):
- Chronic fatigue
- Weight gain, particularly around the abdomen
- Insomnia
- Elevated blood pressure
- Mood swings, irritability, or anxiety
- Difficulty concentrating
- Digestive issues
- Frequent illness
- Menstrual irregularities
Foods That Help Lower Cortisol
Research suggests a balanced diet rich in specific macronutrients and micronutrients can reduce inflammation, support the HPA axis, promote optimal adrenal gland function, and maintain healthy cortisol levels.
Foods that can be added to the diet to help lower cortisol levels include:
- Complex carbohydrates: whole grains like oats, quinoa, and brown rice
- High-quality proteins: fish, poultry, eggs, tofu, legumes, nuts, and seeds
- Healthy fats: avocado, olive oil, nuts, seeds, and fatty fish
- Fermented and cultured foods: yogurt, kefir, sauerkraut, kimchi, miso, and kombucha
- B vitamin-rich foods: leafy greens, legumes, whole grains, eggs, dairy products, meat, poultry, and fish
- Magnesium-rich foods: leafy greens, nuts, seeds, whole grains, legumes, avocados, and bananas
- Omega-3 fatty acids: salmon, mackerel, sardines, walnuts, flaxseeds, and chia seeds
Lifestyle Changes Beyond Diet
The most successful approach to optimizing cortisol levels is a holistic one that aims to better orient and adapt to daily stress and anxiety. The following strategies, in addition to a well-balanced, anti-inflammatory diet, can help achieve that:
- Exercise regularly
- Get adequate sleep based on your age requirements
- Practice relaxation techniques, such as mindfulness meditation, deep breathing exercises, and yoga
- Maintain a healthy work-life balance
- Foster social connections
- Take stress-reducing herbs, supplements, and medications as prescribed by a doctor
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Key Takeaways
- Temporary spikes in cortisol are not harmful to your health; however, chronic cortisol elevations, often exacerbated by stressful lifestyles, can lead to unwanted consequences.
- Adopting a balanced and nutritious diet can help promote resilience to stress and support optimal cortisol regulation.
- Instead of choosing processed and high-glycemic foods, make mindful dietary choices; emphasize foods with a balanced macronutrient intake and a spectrum of vitamins and minerals that support the nervous system and adrenal glands.
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