Top Foods to Naturally Lower Cortisol Levels

By signaling the release of glucose to give you a quick burst of energy, cortisol clearly has an influence over blood sugar levels. When cortisol levels stay high, you might notice weight gain, fatigue, muscle weakness, and an off-kilter immune system. Other common symptoms of elevated cortisol include high blood pressure and emotional and cognitive symptoms such as anxiety, depression, and memory problems.

Remember, the release of cortisol is akin to a DEFCON alert state, so it slows non-essential bodily functions such as digestion and reproduction to focus the body's resources on dealing with the real or perceived "threat."

While we've touched on the role of cortisol in hypertension, it's important to note that elevated cortisol levels also contribute to plaque deposits in the arteries, increasing the risk of a heart attack or stroke. Persistent high blood sugar levels, a result of high cortisol, can lead to Type 2 diabetes. Furthermore, high cortisol levels can disrupt sleep patterns, leading to sleep disorders, and can also interfere with bone formation, leading to osteoporosis.

Sometimes, stress isn't at the root of high cortisol levels. A medical condition called Cushing's syndrome is rare but serious and can present with symptoms such as a hump on your upper back, reddish stretch marks, a large, droopy belly, and thin arms and legs. Cushing's can result from taking medications such as steroids or overactivity of the adrenal and pituitary glands.

The standard American diet (SAD) is high in saturated fats, sugar, and refined grains and can lead to significantly higher cortisol levels and rates of chronic disease than the Mediterranean diet, for example. The latter is rich in whole foods like fruits and vegetables, lean proteins, and healthy fats, and it limits ultra-processed foods.

Caffeine, alcohol, and artificial sweeteners also raise cortisol levels, so if you want to balance your hormones, it's a good idea to reduce your intake of coffee and booze or cut them out entirely.

Vitamin C is a well-known antioxidant, meaning it protects our body from free radicals produced when we're exposed to environmental stressors such as pollution. It's a water-soluble vitamin, so the body can't store it, and regular consumption of vitamin C-rich foods is essential to replenishing your coffers. Vitamin C supports the immune system can lower cortisol levels, and minimize the physiological effects of stress.

Citrus fruits are often at the top of our minds when we think of vitamin C, but bell peppers, tomatoes, strawberries, and cruciferous vegetables are other popular sources.

Magnesium is an essential mineral. It's involved in the stress response, among other functions. But stress can also lead to the loss of magnesium, which makes for a vicious cycle. Foods that contain magnesium include but are not limited to spinach, almonds, pumpkin seeds, avocado, black beans, and brown rice. You may also choose to supplement with magnesium, and with different kinds of magnesium on drugstore shelves, magnesium glycinate is your best bet to promote calmness and restful sleep.

Of course, before you take supplements, be sure to consult your physician about their suitability for you and possible contraindications with medications you may be taking.

Omega-3 fatty acids may reduce inflammation and cortisol levels, and you can get these nutrients from whole foods such as eggs. Salmon, walnuts, spinach, and seeds such as chia and pumpkin seeds also happen to be good sources of magnesium, so that's worth keeping in mind when you're jotting down your grocery list.

Omega-3 fatty acid supplementation has also shown promising results in studies. For example, children with depression produced lower morning cortisol levels after a three-month regimen.

If you're using a diet to lower cortisol, consider including foods like berries (they also contain vitamin C), green tea, and dark chocolate. These contain polyphenols that act as antioxidants in the body, neutralizing cell-damaging free radicals. Dark chocolate can result in lower cortisol release from the adrenal glands, and green tea contains relaxing L-theanine, an ingredient you may see in natural supplements to relieve nervous tension. Tasty, healthy snacks and a hot cup of tea can also fit right into a stress-busting self-care ritual.

Recently, there's been a growing emphasis on the importance of a balanced gut microbiome, especially for better mental health. We need good bacteria to break down and absorb nutrients in our large intestine, but a poor diet can cause an imbalance, and harmful bacteria can thrive and give rise to various diseases. Prebiotics feed friendly bacteria, and probiotics contain good bacteria. A banana is just one example of a prebiotic, and fermented foods like sauerkraut, kimchi, and yogurt contain probiotics.

Dietary fiber in fresh produce and whole grains, for example, is also essential for gut health and decreases inflammation and the anxiety and depression it can lead to. Stress wreaks havoc with our guts, causing an imbalance in the flora and affecting the bowel muscles.

Adaptogenic herbs like ashwagandha and rhodiola rosea are often in the mix when folks are looking to improve sleep and combat stress. You may have also heard about the benefits of drinking chamomile tea before bed. Bacopa is less well-known but has been used in Ayurvedic medicine for centuries and helps with cognition and stress reduction.

Be wary of dietary supplements that claim to help with adrenal fatigue. They can contain steroids like dexamethasone and thyroid hormones that may stop the production of cortisol, which has put some people in the hospital.

Humans can survive up to three weeks without food, but without fluids, it's game over within 3 to 5 days. Even mild dehydration can cause cortisol levels to rise, so be sure to include foods with high water content in your diet or keep a water bottle handy so you can keep sipping throughout the day.

You can get multiple stress-reducing benefits out of green tea and chamomile tea, and these examples of hydrating foods also contain nutrients that lower cortisol: oranges, strawberries, peaches, watermelon, skim milk, yogurt, cucumbers, zucchini, tomatoes, and bell peppers. Fruits are high in sugar, so eat them in moderation.

Meal timing and composition affect cortisol levels. You may want to rethink intermittent fasting if you're diagnosed with high cortisol levels. Foregoing breakfast maydisrupt cortisol's rhythmdisrupt cortisol's rhythm, keeping morning levels high and causing high blood pressure. Eating regularly, every 3 to 5 hours, balances blood sugar and stabilizes cortisol levels.

When you do sit down to eat, consume nutrient-dense foods, and limit simple carbs and artificial trans fats. Focus on complex carbs and deriving protein from fish and vegetables, including lentils and pulses.

Food plays a huge role in cortisol levels, but it's just one element in an effective holistic plan to lower cortisol. Complementary lifestyle practices such as regular exercise, high-quality sleep, and time spent on stress-reducing activities such as yoga and meditation are essential too. Slow, controlledSlow, controlled belly breathing is a free and effective way to instantly decompress. The loneliness epidemic is real. Finding ways to socially connect can lower cortisol levels and improve long-term health and quality of life.

High cortisol levels can set numerous health issues in motion, from brain fog, mood swings, a wonky gut, and infertility to weight gain and trouble recovering from illness or injury. These problems can have multiple causes, so it's important to consult a doctor, get tested, and receive a diagnosis to know the correct path forward. Either way, numerous foods such as oily fish, greens, nuts, seeds, and whole grains naturally reduce cortisol levels, so if you're feeling stressed, tackle your diet, start exercising, and prioritize sleep hygiene, for starters.