12 Foods That Help Lower Cortisol

In today's fast-paced world, stress seems to be an unavoidable part of life for many. Whether it's work deadlines, personal commitments, or societal pressures, stress can take a toll on both our physical and mental health. One of the hormones closely associated with stress is cortisol, often referred to as the "stress hormone." When cortisol levels remain elevated for extended periods, it can lead to a range of health issues, including anxiety, weight gain, high blood pressure, and even heart disease.

Fortunately, there are ways to help manage cortisol levels naturally, and one effective method is through dietary choices. Certain foods contain nutrients and compounds that can help lower cortisol levels, promoting a sense of calm and well-being. Let's delve into 12 such foods and explore how they work their magic in combating stress:

1. Dark Chocolate:

Who knew indulging in a piece of dark chocolate could be beneficial for stress relief? Dark chocolate contains flavonoids, which are antioxidants that have been shown to reduce cortisol levels in the body. Additionally, dark chocolate contains magnesium, a mineral known for its calming effects on the nervous system. 1

Healthy Consumption Guidelines:

- Dark Chocolate: Aim for a small piece (about 1 ounce) of dark chocolate per day to reap its stress-relieving benefits without overindulging in calories or sugar.

2. Avocados:

Avocados are not only delicious but also packed with nutrients that support stress reduction. They are rich in potassium, which helps lower blood pressure, and monounsaturated fats that promote brain health. Furthermore, avocados contain B vitamins, including folate and vitamin B6, which are essential for neurotransmitter function and mood regulation. 2

Healthy Consumption Guidelines:

- Avocados: Incorporate half to one avocado into your daily meals, such as salads, smoothies, or sandwiches, to enjoy its nutrient-rich goodness.

3. Berries:

Berries such as blueberries, strawberries, and raspberries are loaded with antioxidants, particularly vitamin C, which can help combat the oxidative stress associated with elevated cortisol levels. Additionally, the fiber content in berries helps stabilize blood sugar levels, preventing spikes that can trigger cortisol release. 3

Healthy Consumption Guidelines:

- Berries: Enjoy a serving of berries (about 1 cup) as a snack, added to yogurt or oatmeal, or blended into a refreshing smoothie.

4. Fish:

Fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which have been shown to reduce inflammation and promote brain health. Omega-3s can also help regulate cortisol levels and improve mood, making oily fish an excellent choice for stress management. 4

Healthy Consumption Guidelines:

- Oily Fish: Aim to consume oily fish two to three times per week to meet your omega-3 fatty acid needs while balancing mercury intake.

5. Green Tea:

Green tea contains an amino acid called L-theanine, which has been found to promote relaxation and reduce stress and anxiety levels. Moreover, green tea is rich in antioxidants called catechins, which have been shown to lower cortisol levels and improve overall health. 5

Healthy Consumption Guidelines:

- Green Tea: Limit green tea consumption to about 2-3 cups per day to maximize its stress-relieving benefits without excessive caffeine intake.

6. Nuts and Seeds:

Nuts and seeds, such as almonds, walnuts, and flaxseeds, are excellent sources of magnesium, zinc, and omega-3 fatty acids, all of which play a role in stress reduction. These nutrients support brain function, regulate neurotransmitter activity, and help modulate the body's response to stress. 6

Healthy Consumption Guidelines:

- Nuts and Seeds: Enjoy a small handful (about 1 ounce) of nuts and seeds daily as a snack or added to salads, yogurt, or oatmeal.

7. Leafy Greens:

Leafy greens like spinach, kale, and Swiss chard are powerhouse foods packed with magnesium, vitamin C, and other stress-fighting nutrients. Magnesium helps relax muscles and regulate blood pressure, while vitamin C supports adrenal gland function, which is involved in cortisol production. 7

Healthy Consumption Guidelines:

- Leafy Greens: Incorporate leafy greens into your meals daily, aiming for at least 2-3 cups of raw or 1 cup of cooked greens per day.

8. Turmeric:

Turmeric, a vibrant yellow spice commonly used in curry dishes, contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties. Studies suggest that curcumin may help lower cortisol levels and alleviate symptoms of stress and anxiety. 8

Healthy Consumption Guidelines:

- Turmeric: Use turmeric in cooking or add it to smoothies and teas, aiming for about 1-2 teaspoons per day to enjoy its anti-inflammatory benefits.

9. Yogurt:

Yogurt is rich in probiotics, beneficial bacteria that promote gut health and support the body's stress response. Research has shown that probiotics can help reduce cortisol levels and improve mood by modulating the gut-brain axis. 9

Healthy Consumption Guidelines:

- Yogurt: Consume 1-2 servings (about 6-8 ounces) of plain yogurt with live cultures daily to support gut health and stress management.

10. Ashwagandha:

Ashwagandha is an adaptogenic herb with a long history in traditional Ayurvedic medicine for its stress-relieving properties. It helps the body adapt to stress and lowers cortisol levels. 10

Healthy Consumption Guidelines:

- Ashwagandha:  300-1000 mg of ashwagandha extract daily can significantly reduce cortisol levels and improve stress resilience.

11. Oats:

Oats are a complex carbohydrate that provides a steady release of energy and helps stabilize blood sugar levels. This prevents spikes and crashes in blood sugar, which can trigger cortisol release. Oats also contain serotonin-boosting nutrients, promoting a sense of calm and well-being. 11

Healthy Consumption Guidelines:

- Oats: Incorporate oats into your breakfast routine, aiming for about ½ to 1 cup of cooked oats per serving.

12. Citrus Fruits:

Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, a powerful antioxidant that supports adrenal gland function and helps regulate cortisol levels. Additionally, the refreshing aroma of citrus fruits can have mood-boosting effects, further aiding in stress reduction. 12

Healthy Consumption Guidelines:

- Citrus Fruits: Include a variety of citrus fruits in your diet, consuming whole fruits or freshly squeezed juice in moderation to avoid excessive sugar intake.

Conclusion

By following these healthy consumption guidelines and incorporating a variety of stress-relieving foods into your diet, you can effectively manage cortisol levels and promote overall well-being. Remember to listen to your body's hunger and fullness cues, practice mindful eating, and enjoy these nutrient-rich foods as part of a balanced diet.

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 †Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person.