The Best Foods That Reduce Cortisol Levels Naturally

Dealing with chronic stress has become a common occurrence in our modern life. Unfortunately, chronic stress causes an increase in cortisol the stress hormone, and is associated with many health problems.

It’s therefore important that we adopt healthy lifestyle practices including mindful practices like exercise sleeping enough and meditation as well as eating whole nutrient-dense foods to help us fight stress and reduce cortisol naturally.

So in this post, we will turn our attention to the best foods that reduce cortisol naturally, as an essential step towards achieving balance, resilience, and vitality and feeling our best.

What is cortisol?

Cortisol is a steroid hormone produced in the adrenal glands in response to stress.

However high cortisol is supposed to be transient. It’s supposed to help with fight or flight and then quiet down.

But in many situations in our modern life, stressors such as job stress, or chronic illness the stress never ends so cortisol stays high chronically.

The trouble with this is that too much cortisol over a long time can cause many health problems, including lowering your immunity, heightened inflammation, obesity, sleeplessness, and many more.

The problem with high cortisol

As mentioned, elevated cortisol for long time can lead to many health problems including the following:

Suppressed Immune System: High cortisol levels can suppress the immune system, making it harder for the body to fight off infections and illnesses.
Weight Gain: Cortisol is associated with increased appetite and cravings for unhealthy, high-calorie foods. It also encourages the body to store fat, especially in the abdominal area, leading to weight gain.
High Blood Pressure: Cortisol can increase blood pressure by enhancing the effects of other hormones that narrow blood vessels. Elevated blood pressure can contribute to heart disease and stroke.
Insulin Resistance: High cortisol levels can interfere with how insulin functions, leading to insulin resistance. This condition can contribute to the development of type 2 diabetes.
Sleep Problems: Cortisol levels naturally fluctuate throughout the day, being highest in the morning to help you wake up. When cortisol levels are elevated at night due to chronic stress, it can interfere with sleep, leading to insomnia or disrupted sleep patterns.
Digestive Issues: High cortisol levels can impair digestion and lead to problems like acid reflux, irritable bowel syndrome (IBS), or other gastrointestinal issues.
Anxiety and Depression: Chronic stress and high cortisol levels can contribute to the development or exacerbation of anxiety and depression disorders.
Cognitive Impairment: Prolonged exposure to high cortisol levels can impair memory, concentration, and other cognitive functions.
Bone Density Loss: Elevated cortisol levels can interfere with the body’s ability to build and maintain healthy bones, leading to a decrease in bone density and an increased risk of osteoporosis.
Skin Problems: High cortisol levels can lead to various skin issues, including acne, eczema, or psoriasis.
Muscle Loss: Cortisol can break down muscle tissue and inhibit muscle growth, leading to muscle weakness and loss of muscle mass.
Menstrual Irregularities: In women, high cortisol levels can disrupt the menstrual cycle, leading to irregular periods or even amenorrhea (absence of menstruation).

But cortisol is not all bad. Cortisol has many health benefits too and performs important functions in the body.

See the many benefits of cortisol, in this post.

So the key is balance, and nutrition is a big part of this balance.

While there isn’t a specific “cortisol-lowering diet,” there are certain foods and lifestyle choices that can help manage cortisol levels and promote overall well-being.

And many amazing and nutritious foods can naturally help lower cortisol levels.

So, let’s delve into these nourishing foods to lower cortisol naturally and bring harmony to our minds and bodies!

The best foods that lower cortisol levels naturally

Whole grains

Lower your cortisol by opting for whole grains like quinoa, brown rice, and oats. These whole grains are good sources of complex carbohydrates and aid in the release of serotonin, promoting feelings of happiness and relaxation.

Consuming whole grains is important for managing cortisol levels due to their rich nutritional content, including essential vitamins and minerals that play a role in stress management.

Whole grains like brown rice, quinoa, oats, and whole wheat contain B vitamins, particularly B6 and B9 (folate), which are vital for proper brain function and emotional well-being.

These vitamins are involved in the synthesis of neurotransmitters like serotonin, which helps regulate mood and reduce stress.

Additionally, whole grains provide a good source of magnesium, a mineral that acts as a natural muscle relaxant and has calming effects on the nervous system.

Magnesium deficiency has been linked to elevated cortisol levels, so consuming whole grains can help maintain adequate magnesium levels and promote relaxation.

Furthermore, whole grains have a low glycemic index, which means they release glucose into the bloodstream gradually, preventing rapid spikes and crashes in blood sugar levels.

Stable blood sugar levels are essential for preventing stress-induced cortisol spikes.

Additionally, the fiber content in whole grains aids in digestion and helps maintain a healthy gut, which has been linked to lower stress levels and reduced cortisol secretion.

In summary, whole grains provide essential B vitamins, magnesium, and dietary fiber that support both physical and mental health.

By promoting stable blood sugar levels, aiding in relaxation, and supporting a healthy gut, whole grains can contribute to the effective management of cortisol,

helping you to better cope with stress and maintain overall well-being

Protein

Incorporating lean protein into your diet provides the necessary amino acids for hormones and neurotransmitter synthesis, helps maintain stable blood sugar levels, and supports muscle health.

By ensuring a balanced hormonal response and stable glucose levels, a diet rich in lean protein plays a crucial role in keeping cortisol levels within a healthy range.

Consuming lean proteins can help balance blood sugar levels and reduce cortisol spikes.

Good sources of lean proteins include lead grass-fed beef, poultry, fish, tofu, and legumes, such as beans tofu and lentils.

Healthy Fats

Consuming healthy fats, particularly those high in omega-3 fatty acids, is an excellent way to lower cortisol levels and promote overall well-being.

Omega-3 fatty acids are polyunsaturated fats found in high amounts in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts.

Omega-3 fatty acids have anti-inflammatory properties that can help regulate cortisol and chronic inflammation is associated with lead to elevated cortisol levels.

By reducing inflammation, omega-3s help regulate the body’s stress response and maintain cortisol balance.

These healthy fats also support brain health and enhance neurotransmitter function, contributing to stable moods and stress management.

Moreover, omega-3 fatty acids are crucial components of cell membranes, ensuring their proper function. When cell membranes are healthy, they can better respond to hormonal signals, including those related to cortisol.

This efficient communication can help maintain a balanced cortisol response in stressful situations.

Additionally, healthy fats, including omega-3s, contribute to satiety and can help stabilize blood sugar levels.

Balanced blood sugar prevents rapid cortisol spikes, aiding in stress regulation.

Incorporating sources of omega-3 fatty acids into your diet supports these processes, helping to lower cortisol levels and promoting overall physical and mental health.

Dark Chocolate

Dark chocolate in moderation has been linked to reduced cortisol levels.

Dark chocolate, when consumed in moderation and in its purest form (containing higher cocoa content and less added sugar), offers several nutritional components that can help lower cortisol levels and provide other health benefits.

Here’s an overview of the nutritional content of dark chocolate and why it can be beneficial:

Cocoa Content: Dark chocolate is rich in cocoa solids, which contain flavonoids, a type of antioxidant. These flavonoids have been associated with various health benefits, including reduced inflammation and improved heart health.
Antioxidants: Dark chocolate is loaded with antioxidants, particularly flavonoids and polyphenols. Antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress. Lowering oxidative stress can contribute to a healthier stress response, potentially regulating cortisol levels.
Magnesium: Dark chocolate contains magnesium, a mineral known for its calming effects on the nervous system. Magnesium helps relax muscles and promotes a sense of relaxation, which can counteract stress and lower cortisol levels.
Theobromine: Dark chocolate contains theobromine, a compound similar to caffeine but milder. Theobromine has been shown to have a stimulating effect on the central nervous system, promoting feelings of alertness and relaxation.
Serotonin Precursor: Dark chocolate contains tryptophan, an amino acid that serves as a precursor to serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. Balanced serotonin levels are linked to a more stable mood and stress response.
Endorphin Release: Dark chocolate contains compounds that can trigger the release of endorphins, the body’s natural stress relievers, and mood enhancers.

It’s important to note that while dark chocolate has these potential benefits, it should be consumed in moderation.

Excessive intake can lead to excessive calorie and sugar consumption, which can counteract the positive effects and lead to weight gain and other health issues.

Opt for dark chocolate with at least 70% cocoa content, as higher cocoa content means more antioxidants and less added sugar.

As with any food, individual responses can vary, so it’s essential to listen to your body and enjoy dark chocolate in moderation as part of a balanced diet.

Choose varieties with high cocoa content and low sugar.

Green Tea

Green tea is one of the best teas to drink to lower cortisol and stress naturally.

Green tea contains an amino acid called L-theanine, which has calming and relaxing effects.

L-theanine works by increasing the production of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation and reduces anxiety.

When consumed, L-theanine can counteract the stimulating effects of caffeine in green tea, creating a sense of calm without drowsiness.

By promoting relaxation, green tea indirectly helps in lowering cortisol levels.

Green tea is rich in catechins, a type of flavonoid with potent antioxidant properties.

Antioxidants in tea help neutralize free radicals in the body, reducing oxidative stress.

Lowering oxidative stress is important because high levels of free radicals can trigger the release of cortisol.

By reducing oxidative stress, green tea helps regulate cortisol secretion.

The combination of L-theanine and caffeine in green tea appears to have a synergistic effect on the brain, improving cognitive function and enhancing the ability to manage stress.

Studies suggest that the combination of these compounds can reduce mental and physical stress responses, leading to lower cortisol levels.

Green tea has a calming effect on the nervous system, promoting relaxation and reducing feelings of stress and anxiety.

The relaxation response helps in managing cortisol levels, as stress reduction techniques are often associated with lower cortisol secretion.

Green tea consumption has been linked to improved sleep quality.

Adequate and quality sleep is essential for cortisol regulation; insufficient sleep or poor sleep quality can lead to elevated cortisol levels.

By promoting better sleep, green tea indirectly contributes to cortisol regulation.

It’s important to note that while green tea can be a helpful addition to a stress-reduction regimen, individual responses vary.

Some people may be more sensitive to caffeine and may need to limit their intake, especially in the evening, to avoid disruptions in sleep patterns.

As with any dietary change, it’s advisable to consult with a healthcare professional, especially if you have existing health conditions or concerns.

Probiotics

Probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi, are important in lowering cortisol levels due to their positive impact on gut health.

The gut-brain axis, a bidirectional communication system between the gut and the brain, plays a significant role in regulating stress responses.

Probiotics are beneficial bacteria that promote a healthy balance of gut microbiota, influencing various physiological processes, including stress hormone regulation.

Research suggests that a diverse and balanced gut microbiome is associated with reduced stress and cortisol levels.

Probiotics help maintain this balance, enhancing the gut’s ability to regulate inflammation and improve overall resilience to stress.

A healthier gut environment may also influence the production and absorption of neurotransmitters and hormones related to stress, contributing to a more balanced cortisol response.

By supporting a well-functioning gut, probiotic-rich foods aid in stress management, promoting a more stable emotional state and lower cortisol levels. Including

these foods in your diet can foster a healthier gut microbiome, indirectly assisting in cortisol regulation and overall well-being.

There is a growing body of research suggesting a connection between gut health and cortisol regulation.

Fruits

Whole fruits, particularly citrus fruits and berries, are rich in essential nutrients and antioxidants that play a significant role in managing cortisol levels and promoting overall health. Here’s how the nutrients found in these fruits contribute to cortisol regulation:

Vitamin C: Citrus fruits like oranges, grapefruits, lemons, and berries such as strawberries and blueberries are excellent sources of vitamin C, a potent antioxidant. Vitamin C helps combat oxidative stress in the body, which can lead to elevated cortisol levels.
By neutralizing free radicals and reducing oxidative damage, vitamin C supports a healthier stress response.
Flavonoids: Citrus fruits and berries are abundant in flavonoids, a group of antioxidants known for their anti-inflammatory and stress-reducing properties. These compounds help regulate the body’s response to stress and may indirectly influence cortisol levels by mitigating stress-related inflammation.
Fiber: Both citrus fruits and berries are high in dietary fiber. Fiber aids in digestion and helps stabilize blood sugar levels.Stable blood sugar levels prevent rapid spikes and crashes, which can trigger cortisol release. By promoting steady energy levels, fiber-rich fruits contribute to a balanced cortisol response.
Potassium: Citrus fruits, particularly oranges and grapefruits, are good sources of potassium. Potassium helps regulate blood pressure and fluid balance in the body. By supporting cardiovascular health, potassium-rich fruits indirectly influence cortisol levels, as imbalances in blood pressure can trigger cortisol release.
Phytochemicals: Citrus fruits and berries contain various phytochemicals, including flavonoids, carotenoids, and polyphenols, which have antioxidant and anti-inflammatory properties. These compounds protect cells from damage, reduce inflammation, and produce a more balanced stress response.
Hydration: Fruits like oranges and berries have high water content, aiding in hydration.
Proper hydration is essential for overall health and can help regulate cortisol levels. Dehydration can lead to cortisol spikes, making consuming water-rich fruits as part of a well-hydrated diet crucial.

Incorporating a variety of whole fruits, including citrus fruits and berries, into your diet provides a range of essential nutrients and antioxidants.

By reducing oxidative stress, promoting stable blood sugar levels, and supporting overall well-being, these fruits contribute to a balanced cortisol response, helping the body effectively manage stress.

Vegetables

Vegetables, particularly leafy greens, are essential in lowering cortisol levels due to their rich nutrient content and various health benefits.

Leafy greens like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants.

These nutrients are crucial for overall health and well-being, and they play a significant role in managing stress and cortisol levels.

Leafy greens are abundant sources of magnesium, a mineral known for its calming effects on the nervous system.

Magnesium helps relax muscles and promotes a sense of calm, which can counteract the effects of stress and reduce cortisol secretion.

Adequate magnesium intake has been linked to lower stress levels and improved stress response in the body.

Furthermore, leafy greens are high in folate (a form of vitamin B9) and vitamin C.

Folate is essential for neurotransmitter synthesis, including serotonin, which regulates mood and stress levels. Vitamin C is a powerful antioxidant that helps combat

oxidative stress in the body, preventing cell damage caused by free radicals.

By reducing oxidative stress, vitamin C indirectly supports a healthier cortisol response.

Additionally, leafy greens are low in calories and rich in fiber, which aids in digestion and helps maintain stable blood sugar levels.

Stable blood sugar levels prevent rapid spikes and crashes, ensuring that cortisol levels remain regulated.

Moreover, the fiber content supports a healthy gut microbiome, which emerging research suggests is linked to lower cortisol and reduced stress.

Consider other vegetables as well such as broccoli which is a good source of vitamin C, and folate and compounds known to balance hormones such as estrone and cortisol. Keep in mind that any hormone imbalance is a stressor to the body and affects your stress response and cortisol.

bananas

Bananas are a nutrient-rich fruit that contains several compounds beneficial for managing cortisol levels and overall stress and provide many nutrients that help to lower cortisol levels.

Bananas are a good source of vitamin B6, also known as pyridoxine.

Vitamin B6 is essential for brain development and function. It plays a role in the production of neurotransmitters like serotonin and dopamine, which are important for regulating mood and stress.

Adequate vitamin B6 intake helps maintain a balanced stress response.

Bananas also are well-known for their high potassium content. Potassium is an electrolyte that helps regulate blood pressure and balance fluids in the body.

Proper potassium levels are essential for cardiovascular health.

By supporting heart health, potassium indirectly influences cortisol levels, as imbalances in blood pressure can trigger cortisol release.

Additionally, bananas contain the amino acid tryptophan, which is a precursor to serotonin.

Serotonin is a neurotransmitter that contributes to feelings of well-being and happiness. Balanced serotonin levels are associated with a more stable mood and stress response.

Tryptophan in bananas can help support serotonin production, aiding in stress management.

Bananas provide a quick source of natural carbohydrates in the form of sugars (glucose, fructose, and sucrose) and dietary fiber.

When consumed, these carbohydrates can provide an energy boost and stabilize blood sugar levels.

Stable blood sugar levels prevent rapid spikes and crashes, which can trigger cortisol release.

By promoting steady energy, bananas contribute to a more balanced cortisol response.

While not as abundant as potassium, bananas also contain magnesium, a mineral that has calming effects on the nervous system.

Adequate magnesium intake helps relax muscles and promotes relaxation, which can counteract stress and reduce cortisol secretion.

nuts and seeds

Seeds such as flaxseeds, sunflower seeds, and chia seedsOmega-3 Fatty Acids are great to eat to lower cortisol.

Seeds, especially flaxseeds and chia seeds, are rich in omega-3 fatty acids which are known to be anti-inflammatory. Inflammation causes diseases and pain which cause stress in the body and elevated cortisol levels.

Avocados

Avocado, celebrated as a nutritional powerhouse, extends its benefits beyond its delectable taste to play a significant role in lowering cortisol levels.

Brimming with monounsaturated fats and omega-3 fatty acids, avocados provide a robust foundation for a healthy stress response.

These essential fats not only offer sustained energy but also foster brain health, influencing emotional well-being positively.

Moreover, avocados boast a notable magnesium content, a mineral renowned for its stress-reducing properties.

Magnesium helps relax muscles and nerves, contributing to an overall sense of calm. With an added dose of potassium for blood pressure regulation and B vitamins, including folate, to enhance neurotransmitter function, avocados offer a delightful and holistic approach to keeping cortisol in check, promoting balance and well-being in every bite.

Cinnamon

Cinnamon is a powerful anti-inflammatory spice shown in research to have a positive effect on metabolic syndrome.

Metabolic syndrome is associated with central obesity, high triglycerides, increased insulin and blood sugar, adverse cardiovascular health, and diabetes, which are all very stressful to the body.

Research shows using cinnamon improves blood sugar and insulin sensitivity. And low blood sugar means lower cortisol levels as well.

Adaptogenic herbs

Herbs like ashwagandha, rhodiola, and holy basil are adaptogens.

They are believed to help the body adapt to stress and maintain balance, including regulating cortisol secretion.

Adaptogen mushrooms

Adaptogen mushrooms, such as Reishi, Cordyceps, and Ashwagandha, are renowned for their ability to help the body adapt to stress and promote overall balance. These mushrooms contain bioactive compounds and polysaccharides that have been shown to modulate the body’s stress response, including cortisol regulation.

Reishi mushrooms, for instance, contain triterpenoids that can help reduce cortisol levels by inhibiting the activation of the hypothalamic-pituitary-adrenal (HPA) axis, the central stress response system in the body.

By modulating this system, Reishi mushrooms assist in maintaining balanced cortisol production during stressful situations.

Cordyceps mushrooms have been studied for their adaptogenic properties.

They influence the HPA axis and help regulate cortisol secretion. By modulating the stress response, cordyceps mushrooms contribute to lower cortisol levels, promoting a more balanced and adaptive stress reaction.

In addition to Reishi, Cordyceps, and certain types of mushrooms, several other varieties have demonstrated adaptogenic properties, aiding the body in managing stress and promoting overall well-being:

Lion’s Mane (Hericium erinaceus): The Lion’s Mane is known for supporting brain health and cognitive function. It contains compounds that stimulate the production of nerve growth factor (NGF), supporting the nervous system and potentially aiding in stress management.
Chaga (Inonotus obliquus): Chaga mushrooms are rich in antioxidants and have immune-modulating properties.
They are believed to help the body adapt to stress, support the immune system, and reduce inflammation.
Turkey Tail (Trametes versicolor): Turkey Tail mushrooms contain polysaccharides and other bioactive compounds that support the immune system. They have been studied for their potential to modulate immune responses and promote overall health, which indirectly contributes to stress resilience.
Maitake (Grifola frondosa): Maitake mushrooms have been shown to have immune-enhancing properties and may support the body’s ability to adapt to stress. They contain beta-glucans, polysaccharides that modulate the immune system and help the body maintain balance.
Shiitake (Lentinula edodes): Shiitake mushrooms are rich in polysaccharides, particularly lentinan, which has immune-modulating properties. These compounds help support the immune system and overall health, potentially aiding in stress management.
Cordyceps militaris: Apart from Cordyceps sinensis, Cordyceps militaris is another species known for its adaptogenic properties. It has been studied for its potential to improve endurance, reduce fatigue, and support the body’s stress response.

These mushrooms can be consumed in various forms, including supplements, teas, and culinary dishes. Incorporating a variety of adaptogenic mushrooms into your diet might help support your body’s ability to handle stress and maintain overall resilience

As with any supplement, it’s important to consult with a healthcare professional before adding them to your routine, especially if you have existing health conditions or concerns.

These adaptogen mushrooms work by normalizing the physiological functions of the body, promoting homeostasis, and improving the body’s ability to handle stress.

By assisting in cortisol regulation, adaptogen mushrooms contribute to a healthier stress response, helping individuals manage stress more effectively and maintain overall well-being.

It’s important to note that individual responses to adaptogens may vary, and consulting with a healthcare professional is advisable, especially if you have underlying health conditions or concerns.

Herbal teas

Several herbal teas are known for their calming effects, which can help lower stress and cortisol levels. Here are a few examples and how they work:

Chamomile Tea: Chamomile tea contains apigenin, an antioxidant that binds to specific receptors in the brain, promoting relaxation and reducing anxiety. By calming the nervous system, chamomile tea helps lower cortisol levels and induces a sense of calm.
Lavender Tea: Lavender tea is renowned for its soothing aroma and relaxing properties. It contains compounds like linalool and linalyl acetate, which have a calming effect on the central nervous system. Lavender tea helps reduce stress, anxiety, and cortisol levels, promoting relaxation and better sleep.
Passionflower Tea: Passionflower tea contains flavonoids that have mild sedative effects, making it useful for reducing anxiety and stress. By calming the mind and body, passionflower tea helps lower cortisol levels, promoting a sense of tranquility.
Valerian Root Tea: Valerian root has been traditionally used as a natural remedy for anxiety and insomnia. Valerian tea contains compounds that enhance the effects of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation and reduces stress. By increasing GABA levels, valerian tea helps lower cortisol and induces a state of relaxation.
Lemon Balm Tea: Lemon balm contains compounds like rosmarinic acid and flavonoids that have mild sedative effects. Lemon balm tea helps calm the nervous system, reducing stress and anxiety. By promoting relaxation, it indirectly contributes to lowering cortisol levels.

These herbal teas can be part of a relaxation routine and may help manage stress and cortisol levels when consumed regularly and as part of a balanced lifestyle. As with any herbal remedies, it’s advisable to consult with a healthcare professional, especially if you have underlying health conditions or are taking medications

Additional Lifestyle Tips to lower cortisol

Regular Exercise: Physical activity can help reduce cortisol levels and improve overall well-being. Aim for a mix of aerobic exercises, strength training, and relaxation exercises like yoga or tai chi.
Adequate Sleep: Lack of sleep can significantly increase cortisol levels. Aim for 7-9 hours of quality sleep per night.
Stress Management: Techniques such as mindfulness meditation, deep breathing exercises, and spending time in nature can help manage stress and cortisol levels.
Social Support: Maintain strong social connections. Spending time with loved ones and engaging in activities you enjoy can reduce stress.
Limit Caffeine: While some studies suggest moderate caffeine intake might not significantly affect cortisol, excessive caffeine consumption can lead to cortisol spikes.
Hydration: Dehydration can increase cortisol levels, so make sure you’re drinking enough water throughout the day.

Mindful Eating: Take time to savor your meals and be present while eating. Mindful eating can reduce stress and improve digestion, leading to a healthier relationship with food and your body.
Limit Caffeine Intake: While a cup of coffee can provide a temporary boost, excessive caffeine consumption can lead to elevated cortisol levels and increased anxiety. Be mindful of your caffeine intake and consider herbal teas as an alternative.

Conclusion

The bottom line on lowering cortisol is that a balanced diet, coupled with mindfulness and self-care, can do wonders for our stress levels.

Embrace these delicious and nourishing foods to find serenity on your plate and invite peace into your life. Let food be thy medicine as you embark on a journey to a healthier, happier you!

Remember, before making significant changes to your diet, it’s essential to consult with a healthcare professional, especially if you have any underlying health conditions or concerns.

Thrive With Janie

The Best Foods That Reduce Cortisol Levels Naturally