7 Cortisol-Lowering Foods to Keep Stress at Bay
Feeling stressed? You’re not alone. Research suggests that chronic stress affects about 77% of people regularly. But fear not; there’s a silver lining in the form of cortisol lowering foods. These foods could help you manage stress.
Cortisol, or “stress hormone,” plays a crucial role in your body’s fight-or-flight response. Yet elevated cortisol levels can wreak havoc on your health. They contribute to issues like weight gain, high BP, and impaired immune function.
So, if you’re seeking food that lowers cortisol levels, this blog will help you. From dark chocolates to nuts, you’ll get to know about everything here.
1. Dark Chocolate
Dark chocolate contains compounds such as polyphenols, flavonoids, and catechins. These compounds have antioxidant properties that help combat oxidative stress in the body. This leads to reduced cortisol levels. Additionally, dark chocolate contains a small amount of caffeine and theobromine. Both can have mood-enhancing effects and promote relaxation.
2. Avocados
Avocados contain monounsaturated fats, notably oleic acid. And this could be associated with decreased levels of cortisol and a reduction in inflammation in the body. A study conducted on Avocados and hormones confirms this. Additionally, potassium, plentiful in avocados, might affect blood pressure regulation. This could help alleviate the impact of stress on the cardiovascular system.
3. Berries
Berries like strawberries, blueberries, and raspberries are rich in antioxidants and vitamin C. These nutrients could neutralize free radicals produced during times of stress. Moreover, they might protect cells from damage and help reduce inflammation. Berries also have fiber content. It can prevent spikes and crashes that can contribute to stress.
4. Fatty Fish
Salmon, mackerel, and other fatty fish are loaded with omega-3 fatty acids. These are among the best foods for lowering cortisol. According to Harvard Health, Omega-3 has been linked to lower cortisol levels. Omega-3 fatty acids have anti-inflammatory properties and have been shown to reduce cortisol levels. Furthermore, they also support brain health and neurotransmitter function. This way, it positively influences mood and stress resilience.
5. Nuts
Nuts contain a combination of healthy fats, protein, and fiber. These altogether provide sustained energy and help stabilize blood sugar levels. This steady energy release can prevent spikes in cortisol associated with blood sugar fluctuations. The National Library of Medicine confirms the same. Additionally, nuts contain magnesium and zinc. These minerals play a significant role in stress management and immune function.
6. Leafy Greens
One of the ways to lower cortisol levels is through adding leafy greens to your diet. Leafy greens such as spinach, kale, and Swiss chard are packed with magnesium. This mineral may help regulate cortisol levels. That is why including leafy greens in your meals regularly could contribute to a more balanced stress response.
7. Greek Yogurt
Greek yogurt is a probiotic-rich cortisol lowering food that supports a healthy gut microbiome. Studies reveal that consuming probiotics can help maintain a balanced gut microbiota. The gut-brain axis plays a significant role in regulating mood and stress responses. Greek yogurt is also high in protein, promoting satiety and stabilizing blood sugar levels. This reduces the potential for stress-induced cravings and mood swings.
Overall, it’s essential to remember that diet is just one piece of the puzzle regarding stress management. Pairing a healthy diet with other stress-reducing strategies is key to finding balance.
References
- 2007. Stress a Major Health Problem in The U.S., Warns APA. American Psychological Association. https://www.apa.org/news/press/releases/2007/10/stress
- 2018. New studies show dark chocolate consumption reduces stress and inflammation. Loma Linda University Health. https://news.llu.edu/for-journalists/press-releases/new-studies-show-dark-chocolate-consumption-reduces-stress-and-inflammation-while-improving-memory-immunity-and-mood
- 2020. The 5 Best Foods That Reduce Stress And Anxiety. Stresscoach. https://www.stresscoach.app/blog/the-5-best-foods-that-reduce-stress-and-anxiety/
- 2024. Berry consumption shown to lower stress-related disease risk in US adults. News Medical Life Sciences. https://www.news-medical.net/news/20240201/Berry-consumption-shown-to-lower-stress-related-disease-risk-in-US-adults.aspx
- 2019. Omega-3s for anxiety? Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/omega-3s-for-anxiety
- 2023. Effect of Nuts on Markers of Inflammation and Oxidative Stress. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10005658/
- 2024. Eating yogurt may ease anxiety and stress: study. Daily News. https://www.nydailynews.com/2013/06/03/eating-yogurt-may-ease-anxiety-and-stress-study/
