We live in an ever-increasing stressful environment and the daily stressors we encounter in life. Short-term stress is normal, and the body produces enough cortisol to meet your needs during the situation. However, if your stress is long-term or traumatic, your cortisol will be released all the time and put a toll on your adrenal glands and your overall wellness. High cortisol levels can significantly affect our health and well-being. Eating a diet rich in cortisol-reducing foods or supplements that naturally reduce the stress that triggers cortisol can be an excellent way to lower the stress hormones in your body.
What is stress?
Stress is a feeling of emotional or physical tension – our body’s way of reacting to a challenge. When our body responds to stress, hormones are released from our adrenal glands. One of these hormones is called cortisol and is our primary stress hormone – it stops any function that could prevent our fight or flight response that helps keep us out of danger. The other hormone released is adrenaline which helps with the fight or flight.
Types of stress
Acute stress occurs in short bursts and goes away quickly – like when you slam on your brakes or go on a roller coaster.
Chronic stress occurs over a long period due to issues, including marriage problems, money worries, and work stress. This kind of stress can last for weeks or months. It can lead to cortisol depletion and conditions like high blood pressure, heart disease, obesity, diabetes, depression, anxiety, acne, and menstruation issues.
Traumatic stress occurs when you experience a life-threatening event causing feelings of fear and helplessness. This can result in post-traumatic stress disorder or PTSD.
What is cortisol?
Our adrenals make cortisol – our stress hormone, which helps our brain control fear, motivation, and mood. The more stressed you are, the more your adrenal glands will secrete cortisol.
Cortisol is a steroid hormone known as glucocorticoid hormone that your adrenal glands produce and secrete. Cortisol’s main job is to regulate our body’s response to stress. Other roles cortisol plays in our body include: reducing inflammation, regulating blood pressure and blood sugar, and helping to control our sleep-wake cycle. Cortisol also manages how the body uses carbohydrates, fats, and proteins.
How do high cortisol levels affect our health?
Cortisol is a healthy protective mechanism that gives our body the energy we need in short-term stressful situations. However, this hormone isn’t meant to be released on a long-term basis. Too much cortisol in the body over a long period leads to increased blood pressure and inflammation.
Cortisol can affect every organ system in your body and cause issues in all body function systems. Constant stress and higher levels of cortisol can lead to health issues including:
- Depression
- Anxiety
- Headaches
- Heart disease
- Concentration issues
- Memory issues
- Sleeping issues
- Gastrointestinal issues
- Weight gain.
Cortisol reducing foods
Reducing stress is the best way to reduce cortisol levels. Eating foods that help relieve stress and lower cortisol levels is a significant first step.
Ditch the processed foods – whole foods are essential for anti-inflammation, reducing cortisol; eating foods included in the Mediterranean Diet like fish, poultry, vegetables, fruits, whole grains, and healthy fats.
De-stress with Vitamin B – B12 can help with cortisol metabolism, and all the B vitamins can help lower stress; foods rich in vitamin B include beef, chicken, eggs, nutritional yeast, and fortified cereals.
Reduce inflammation with Omega-3 foods – foods rich in omega-3 fatty acids can help reduce overall inflammation in the body and help with stress – these include salmon, tuna, walnuts, sardines, anchovies, avocados, chia seeds, flax seeds, olive oil, mackerel, herring, oysters.
Add more gut microbiome foods - Gut health can affect the stress in the body and can affect cortisol levels. Gut microbiome foods include yogurt, kefir, sauerkraut, kimchi, and kombucha.
Supplements to help lower cortisol levels
Ashwagandha - used for over 6000 years in Ayurveda medicine and is regarded as tonic, aphrodisiac, narcotic, diuretic, anthelmintic, astringent, thermogenic, and stimulant. Ashwagandha is used as a Rasayana or remedy in Indian Ayurvedic medicine. This is because of its adaptogen and anti-stress properties. As an adaptogen, this herb helps support the body’s resilience to stress and protects the cells against free radicals as an antioxidant. Ashwagandha can help support the immune and adrenal systems, combat stress, improve memory, and reduce anxiety and depression.
L-theanine - green tea contains an amino acid called L-theanine, which has anti-anxiety properties. L-theanine increases dopamine levels in the brain and, at the same time, decreases blood pressure. This creates a calming effect that relaxes the body and mind within approx 40 minutes after consuming green tea.
Magnesium can reduce inflammation, metabolizes cortisol, and has calming properties that relax the body and mind. Magnesium plays a role in our parasympathetic nervous system, which is responsible for bringing our body back to a calm state after a fight-or-flight response due to stress. Studies show that magnesium can help manage stress, improve the sense of calm, increase feelings of contentment, and helps with resilience. Magnesium-rich foods include avocados, bananas, broccoli, dark chocolate, pumpkin seeds, and spinach. Magnesium in supplement form is an excellent way to ensure you get enough each day
Lemon balm - also known as Melissa officinalis, is part of the mint family. It is traditionally used in cooking, herbal tea, oils, and topically. Lemon balm is often used to reduce stress and help with insomnia.
Rhodiola Rosea – The historical use of Rhodiola Rosea goes back to ancient Greek times and the Vikings, Ancient China, and Siberia. The name “Rhodiola Rosea” was named in 1725 by the Swedish botanist Carl Linnaeus. Modern studies show that Rhodiola may decrease the number of catecholamines and corticosteroids (stress hormones). This herb also has shown to help support normal glucocorticoid levels in the body, which are involved in the metabolism of proteins, carbohydrates, and fats. Rhodiola Rosea can be taken in capsule or liquid form to balance the body’s stress response system.
Holy basil/tulsi - Used for stress, anxiety, and depression, tulsi is a well-known adaptogen in Ayurvedic medicine. This is because tulsi can help reduce toxic stress by relaxing and calming the mind.
Other ways to decrease cortisol levels
- Avoid or use in moderation: alcohol, caffeine, processed foods, foods high in sugar, and soda.
- Eat regularly scheduled meals and snacks – to keep your blood sugar in balance and put less stress on your body as chronic low blood sugar can increase cortisol levels.
- Use mindfulness, breathing, and meditation practices.
- Make sure to get regular physical activity, aim for 30 min per day.
- Get enough sleep – be mindful of your sleep-wake-sleep cycle and try to go to bed at the same time and wake up at the same time each day.
- Spend time outdoors, especially in areas with lots of trees and greenery.
