Go to any health website or blog on social media and you won’t immediately find a video or infographic talking about cortisol. Also known as the stress hormone, cortisol is not inherently bad for you. In fact, it’s responsible for waking up and boosting your immune response. However, too much cortisol can be a problem. Want to know how to quickly lower cortisol levels through diet?
ContentHow are cortisol and nutrition related? How to quickly lower cortisol levels with nutrition How can nutrition increase cortisol levels? How to quickly lower cortisol levels: what exactly to eat
Yes, it turns out they are related. WomanEL will share the advice and opinion of nutritionist Nicola Ludlum-Rhyne on this matter.
How are cortisol and nutrition related?
The foods we eat can have both positive and negative effects on our health. affect cortisol levels. Therefore, it is important to monitor what foods and drinks you put into your body every day.
“Cortisol is regulated by the hypothalamic-pituitary-adrenal (HPA) axis, and its levels can be affected by diet and eating habits,” explains Ludlam-Rhyne.
If you’re not providing your body with the nutrients it needs, or, conversely, giving it too many nutrients that help maintain well-being, this can also determine your stress levels, which leads to changes in cortisol levels.” The key is to find a balance.
How to quickly lower cortisol levels with nutrition
According to Ludlum-Rhine, there are three main ways in which a healthy diet can lower cortisol levels:
- Reduce inflammation. “Chronic inflammation can lead to elevated cortisol levels,” she explains. “An anti-inflammatory diet rich in omega-3 fatty acids (found in fatty fish and walnuts), fruits, vegetables, and whole grains can help reduce inflammation.”
- Stabilize blood sugar levels. “Eating a balanced diet with complex (low-GI) carbohydrates, lean protein, and healthy fats can help stabilize blood sugar levels,” says Ludlam-Rhyne. “Blood sugar fluctuations, such as those caused by eating refined carbohydrates or skipping meals, can trigger cortisol release.”
- Prevent dehydration. “Dehydration is a physical stressor that is associated with increased cortisol levels,” she says. “Drinking enough water helps to manage stress in general.”
How can nutrition increase cortisol levels?
A poor, unbalanced, or restrictive diet can have the opposite effect of a healthy diet. As a result, cortisol levels rise, says Ludlam-Rhyne. Here's how:
- Blood sugar spikes. “Diets high in sugar and refined carbohydrates can cause blood sugar spikes. This leads to an overproduction of cortisol,” explains Ludlam-Rhyne.
- Excessive caffeine consumption. “While moderate caffeine consumption can increase alertness, excessive caffeine consumption can increase cortisol secretion, especially in stressful situations,” says Ludlam-Rhyne.
- Low-calorie intake. “Severe calorie restriction can be a physical stressor, which triggers increased cortisol production,” says Ludlam-Rhyne. “This is often seen during extreme dieting or prolonged fasting.”
How to Lower Cortisol Levels Quickly: What You Should Eat
There are several key nutrients that can help maintain cortisol levels normal. But Ludlum-Rhyne emphasizes that the most important factor here is the overall diet.
“Focusing on an overall balanced diet with whole, minimally processed foods is more effective than singling out specific foods that ‘lower cortisol,’” she says.
Still want to add a few hero foods to your balanced diet to help your cortisol levels? Ludlum-Rhyne says the following foods may be helpful:
- Dark chocolate. “Rich in polyphenols, dark chocolate has been shown to reduce stress and cortisol levels,” says Ludlam-Rhein. “Enjoy a couple of squares of dark chocolate a day (70% cocoa or higher).”
- Fatty fish. “Omega-3 fatty acids, found in salmon, mackerel, and sardines, can reduce cortisol levels and inflammation,” she explains. “We should aim for two servings of fish a week, one of which should be fatty.”
- Bananas and avocados. “These high-potassium foods can help regulate blood pressure and cortisol levels,” advises Ludlam-Rhein. “Enjoy bananas in your oatmeal and avocado on whole-grain toast.”
- Fermented foods. “Probiotic-rich foods like live yogurt, kefir, and kimchi can support gut health and positively impact stress hormones,” she says. “Include them in your diet every day. For example, yogurt can be added to oatmeal at night or as a snack.”
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