Cortisol is the stress hormone in our body that triggers the fight-or-flight response. That means cortisol is released inside our system whenever we feel stressed. It is made by the adrenal glands, which are small, triangular glands that sit above both kidneys. In short bursts, cortisol has benefits, especially when dealing with immediate "dangers." However, there are long-term consequences for physical and mental health if cortisol remains high in the body for too long. For example, an increase in belly fat, which has further health consequences down the line, including some serious ones. Cortisol may affect the functioning of the liver, raise blood pressure, and lead to type 2 diabetes and heart diseases. Chronic stress can also lead to anxiety, depression, fatigue, inflammation, etc. Your body is not designed to be in a state of high stress for extended periods.
Inflammation is particularly problematic. Your immune system gets activated and tries to kill any pathogens it can find. An unfortunate side effect is that it can also damage healthy tissue during this process. This leads to more stress in the body. So, foods that cause inflammation trigger a stress response from the body and kick off a vicious cycle.
As one ages, the level of growth hormone, or HGH, produced by the pituitary gland (the "anti-aging" hormone) in the body drops. When HGH drops, the body’s mechanism to push down cortisol levels becomes weaker. This mechanism is also activated by sleep, so losing sleep also heightens cortisol levels as well. Therefore, an optimal amount of sleep leads to more growth hormone and lower cortisol levels. The liver also produces something called IGF (Insulin-like growth factor), another type of growth hormone that combats the effects of cortisol and helps regulate fat burning as well as blood sugar levels in the body.
Potassium also has an impact on cortisol, or stress levels. The body needs 4700 mg of potassium per day to function optimally. Additionally, potassium supports the parasympathetic nervous system, which helps us recover from stress. Vitamin D and B1 are also important for recovering from stress, preferably from natural sources and not synthetic ones. Studies indicate that people who consume a diet high in fat, sugar, and simple carbohydrates have higher levels of cortisol compared to people who eat fruits, vegetables, polyunsaturated fats, and whole grains.
Here are some foods that you can include in your diet to help reduce cortisol levels in your body and fight back against stress.
1) Eggs:
Foods that are high in B vitamins (especially B12) can aid the body in metabolizing cortisol more efficiently. Eggs and chicken are high in these nutrients and are a great way to build resilience in your system in such a way that cortisol levels can be better managed. Some breakfast cereals are fortified with vitamin B12, making them a good option in your diet.
2) Fish:
Fish are the best source of omega-3 fatty acids, which are fantastic for reducing inflammation. And, as we've already discussed, keeping inflammation in check is crucial to reducing cortisol levels in the body. Salmon, tuna, and mackerel are the best for omega-3. Vegetarians can get omega-3 fatty acids from avocados, walnuts, chia seeds, flax seeds, and olive oil.
3) Almonds:
Almonds are rich in magnesium, a vital micronutrient for combating stress. Magnesium helps the muscles relax, reduces inflammation, and metabolizes cortisol. It plays a part in regulating your heartbeat and decreasing blood pressure. Stress causes the body to remove magnesium through our urine, so replenishing this micronutrient helps push back against rising stress levels. Research shows that optimal magnesium levels help fight stress and anxiety. In addition to almonds and pistachios, pumpkin seeds are high in magnesium.
4) Dark Chocolate:
Dark chocolate has to be one of the best foods, when taken in moderation. It is rich in magnesium and a good source of flavonoids and polyphenols. Flavonoids are phytochemical compounds that lower stress reactions in the adrenal glands. Make sure you take dark chocolate that is 70 percent cocoa or higher. Dark chocolate with lower levels of cocoa tends to be high in sugar, which only aggravates inflammation.
5) Broccoli:
Broccoli is a great source of magnesium and vitamins. It is also a good source of fiber, which helps the gut recover from inflammation. Broccoli also has sulforaphane, a compound that is known to lower cortisol levels. One study showed that eating 90–100 grams of broccoli can suppress cortisol levels by 48 percent! Broccoli also has glutathione and kaempferol, which can combat spikes in cortisol levels. Spinach is a good substitute if broccoli is not your weapon of choice.
6) Probiotics:
These are no-brainers. Good bacteria in the gut break down the good fiber, resulting in a healthy gut. That benefits us by reducing inflammation and distress in the intestines. Yogurt, kimchi, kombucha, etc. are great for keeping your gut in great shape. A healthy gut will reward you with a healthy body and reduced stress levels.
Make sure to eat these foods once a week to get the right amount of fiber and micronutrients. Combine these with whole grains, fruits, vegetables, etc. and watch your stress levels drop significantly over the next few months.