Dietary Factors and Cortisol Levels
Cortisol is a steroid hormone that your adrenal glands (the endocrine glands on top of your kidneys) produce and release. Hormones are chemicals that coordinate different functions in your body by carrying messages through your blood to your organs, skin, muscles and other tissues. These signals tell your body what to do and when to do it.
Cortisol affects several aspects of your body and mainly helps regulate your body's response to stress- which is why cortisol is sometimes known as the “stress hormone.” Cortisol is released when you’re in a stressful situation, or when your body is under physical stress (like inflammation). It’s the key to helping your body manage its fight-or-flight instinct, and while the short-term release of cortisol can help you run quickly from danger, when cortisol levels are too high for too long, this hormone can hurt you more than it helps.
Cortisol affects almost every organ and tissue in the body. It plays many important roles, including:
Regulating the body’s stress response
Helping control the body’s use of fats, proteins and carbohydrates
Suppressing inflammation
Regulating blood pressure
Regulating blood sugar
Helping control the sleep-wake cycle
The body continuously monitors your cortisol levels to maintain steady levels (homeostasis). Higher-than-normal or lower-than-normal cortisol levels can be harmful to your health.
High Cortisol Levels Symptoms and Signs
Studies have increasingly revealed that moderate to high cortisol levels may lead to an array of health issues, such as:
Chronic disease. Long-term increased cortisol may increase your risk for high blood pressure, heart disease, type 2 diabetes, osteoporosis, and other chronic diseases.
Weight gain. Cortisol may increase appetite and signal the body to shift metabolism to store fat.
Lack of energy/difficulty sleeping. It can interfere with sleep hormones which may impact sleep quality and length.
Difficulty concentrating. Also referred to as “brain fog,” some people report trouble focusing and lack of mental clarity.
Impaired immune system. Increased cortisol can hamper the immune system, making it more difficult to fight infections.
Cushing’s syndrome. In rare cases, very high cortisol levels can lead to Cushing’s syndrome, a rare but serious disease.
How to help lower cortisol levels with diet:
The best way to use food to lower cortisol in the body is to focus on an anti-inflammatory diet, as inflammation is essentially a low-level stress response in the body. The goal is to eat foods that reduce inflammation in your body, thus reducing cortisol levels. Foods that are promoted in the “Mediterranearn diet” are the best choices to combat inflammation: fish, poultry, fruits, vegetables, fruits, whole grains, and healthy fats.
Below are some foods that help combat stress by reducing inflammation and lowering your cortisol:
Foods high in vitamin B
Whole grains and some animal sources are high in Vitamin B— particularly vitamin B12, which can help with metabolism of cortisol. Try:
Beef
Chicken
Eggs
Nutritional yeast
Organ meats
Foods high in omega-3 fatty acid
The best activated form of omega 3’s is through fatty fish, but you can also get it from some plant sources, such as:
Anchovies
Avocados
Chia seeds
Flax seeds
Herring
Mackerel
Olive oil
Oysters
Salmon
Sardines
Tuna
Walnuts
Fish oil
Magnesium-rich foods
Foods high in magnesium are hugely beneficial when it comes to reducing inflammation, metabolizing cortisol and relaxing the body and mind. Some examples of magnesium rich foods are:
Avocados
Bananas
Broccoli
Dark chocolate
Pumpkin seeds
Spinach
Protein-rich foods
Meat, fish, poultry, beans, and legumes help promote balanced blood sugar levels. Specifics include:
Chicken
Eggs
Beef
Lentils
Peanuts
Quinoa
Turkey
Tuna
Salmon
Shrimp
Almonds
Gut-healthy foods
Seventy to 80% of our immune system is reliant on our “gut health” so by focusing on a healthy gut microbiome, we can positively influence our inflammatory response. Probiotic-rich and fermented foods can also help balance blood sugar and reduce cholesterol:
Greek yogurt
Kefir
Kimchi
Kombucha
Sauerkraut
Foods to avoid
In contrast, some foods raise cortisol levels. Foods that cause stress on your body include:
Alcohol
Caffeine
High-sugar foods
Highly processed / fast food
Simple carbs, such as cookies and sweets
The Takeaway:
Cortisol is a hormone that is released during times of stress. While important for reacting to physiological and psychological stressors, chronically high cortisol can lead to poor health.
There are natural ways to reduce cortisol levels and overall stress. Dietary modifications can be an extremely useful to help lower cortisol levels when used in conjunction with other healthy lifestyle habits, such as sufficient sleep, exercise, breath work and play/laugher.