Too much cortisol over the long term creates stress on the body, which causes more inflammation and raises your blood pressure. Some foods can help regulate cortisol levels and reduce stress.
Cortisol is the main stress hormone, it acts especially when we face difficult or high-tension situations. Typically, once a perceived threat has passed, levels should return to normal.
In appropriate amounts, the Cleveland Clinic explains that cortisol performs a number of functions including: regulation of sleep cycles; reduces inflammation; increases glucose in the blood; manages how the body uses carbohydrates, fats and proteins and controls blood pressure.
Foods and drinks that help reduce cortisol
“The best way to reduce cortisol in the body is to focus on a anti-inflammatory diet,” dietitian Courtney Barth tells the Cleveland Clinic. “That means fewer processed foods and more whole foods.”
1. Magnesium-Rich Foods
“Magnesium is hugely beneficial when it comes to reducing inflammation, metabolizing cortisol, and relaxing the body and mind,” says Barth. Pumpkin seeds, chia seeds and almonds are sources of magnesium. “Foods rich in magnesium are my first line of treatment,” adds Barth.
2. Green tea
Green tea is rich in polyphenols that act as antioxidants and anti-inflammatories that can inhibit cortisol-producing enzymes, which can lower cortisol levels.
Dietician Katey Davidson also shares via Healthline that green tea contains a calming compound known as L-theanine, which has been related to stress reduction and increased mental alertness.
3. Dark Chocolate
Cocoa is rich in flavonoids that dampen the reactivity to stress in the adrenal glands, resulting in a lower release of cortisol. Dark chocolate has more cocoa content than milk chocolate. Choose dark chocolate at 620% or higher to get the most flavonoids.
4. Water
Davidson indicates that it is necessary to drink enough water during the day, since dehydration has been linked to a temporary increase in cortisol levels.
5. Salmon and tuna
Fatty fish provide omega-3 fatty acids, which are related to brain health and stress reduction. In addition, fish such as tuna and salmon are also a good source of vitamin B12 , a vitamin that can help metabolize cortisol.
6. Red peppers, strawberries and citrus fruits
Red peppers, strawberries and citrus fruits are high in vitamin C, which plays an important role in stabilizing cortisol levels, allergist and immunologist Heather Moday tells Mind Body Green.
7. Bananas, prunes, pumpkin
Bananas, prunes, and pumpkin are sources of potassium. Monday points out that excess cortisol can cause the kidney to excrete potassium, so potassium-rich food sources can restore those levels and lessen the side effects that come with stress and elevated cortisol.
8. Yogurt
Probiotics are linked to better gut and mental health. The intestinal microbiota is involved in the nervous, endocrine and immune systems.
9. Lentils and other legumes
Lentils are rich in potassium and, like beans, have a high fiber content, which promotes intestinal health and helps control levels blood sugar.
10. Whole grains
Whole grains such as oats are rich in fiber and plant-based polyphenols, which can help reduce stress levels and promote intestinal health.
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