Cortisol has been in the news, and all over the internet, a lot lately. From the viral cortisol drink to the dreaded cortisol belly and cortisol detoxes, this is one hormone that has been in the spotlight. You may have also heard of cortisol in the context of stress. Also known as the ‘stress hormone’, cortisol is what helps our bodies respond to stress. When we’re experiencing a stressful situation, our adrenal glands produce cortisol. Cortisol helps our body release energy, maintains blood pressure in times of stress, and also helps regulate the immune system.
Too much cortisol can be harmful for us, however. Chronic, or intense stress, can increase our cortisol levels and over time cause issues like high blood pressure and high blood sugar. High levels of cortisol can also have other side effects such as mood changes, weight gain (that cortisol belly!), easy bruising, muscle weakness, and weak bones. If you’ve been spending any time on Instagram lately, you’ve probably seen the reels that spell out symptoms of high cortisol. From twitching eyes, bloating, and brain fog to ringing ears (!), you name it and it can be attributed to high cortisol.
Oftentimes it feels like just reading about cortisol can be a reason to increase your already high stress levels! If you’re a working mom with enough and more on your plate already, it can feel like this is one more thing you need to worry about. Add menopausal symptoms to the mix, and it can be enough to send anyone off the edge! So what is a multitasking, sleep deprived woman with an endless to-do list (aka most of us!) to do?
So what is a multitasking, sleep deprived woman to do?
It turns out there IS a lot you can do! While we can’t wish away stress, there are several simple lifestyle practices we can incorporate to naturally lower cortisol levels. The food we eat plays an integral role in this too. Some foods can help lower cortisol levels and guard against the side effects of high cortisol. Plant-based foods are an especially good choice. They are packed with nutrients like magnesium, B vitamins, and potassium, and are rich in phytochemicals, all of which help counteract the negative effects of high cortisol.
We spoke to Dr. Amita Gadre, a leading Pune-based nutritionist who specializes in nutrition for lifestyle related disorders, about which foods to focus on for lowering cortisol. She recommends focusing on dietary fibre in any form, and prioritizing vegetables, fruits, pulses, whole grains and seeds. She also advises including lean protein, foods rich in Omega-3 fatty acids like fish and flax seeds, mushrooms and beans- green or dried, in your diet.
Here’s our pick of five fabulous foods that you should add to your diet right away to lower cortisol naturally:
1. Bananas
What’s not to love about bananas? They make for a great pre or post-workout meal, are a great on-the-go snack, and are a healthy way to beat those pesky anytime-of-the-day hunger pangs. Turns out bananas are also a fabulous food to lower cortisol levels naturally.
Bananas are packed with nutrients like magnesium, potassium, and vitamin B6, that can help regulate cortisol. They’re also rich in tryptophan, an essential amino acid that our body uses to make serotonin. Serotonin, a chemical messenger, is a natural mood booster, and regulates our sleep, mood and gut health. Research shows that tryptophan can lower cortisol levels.
2. Spinach
Ever wondered why Popeye was always so chilled out despite Bluto always trying to steal his girl? Turns out there was more to all that spinach he ate, than just making him strong! Dark leafy greens like spinach are high in B vitamins like folate, which helps our body produce mood-regulating neurotransmitters like dopamine and serotonin. Known as the ‘happy hormones’, dopamine and serotonin help lower the cortisol levels in our bodies.
What’s more, spinach is rich in phytochemicals that work as natural antioxidants and guard against the harmful effects of high cortisol by lowering blood sugar.
3. Avocados
If avocado on toast is one of your favourite breakfasts, you’re starting the day on the right track! Avocados are packed with all of the good stuff. Rich in nutrients like magnesium, B Vitamins, and vitamins C and E, avocados help combat the side effects of high cortisol.
Research has shown that the unsaturated fats in avocado oil protect the cells of the nervous system from the damaging effects of high cortisol. Another study showed that people who consumed two avocados per week, had a lower risk of stroke and heart attack.
4. Fermented Foods
You probably already know that fermented foods like idli, dosa, and dahi are good for your gut health. But while the probiotics in these foods are great for digestive health, they also help us deal with stress. A study showed that people who took probiotic supplements performed better at memory tasks under stress, versus those who didn’t take probiotics.
5. Dark Chocolate
This one is for all chocolate lovers, including yours truly! Dark chocolate is packed with polyphenols, which can lower cortisol levels and guard against the effects of high cortisol. A small study showed that folks who ate 25 grams of polyphenol-rich dark chocolate every day had lower levels of cortisol.
Summing up
While there are several foods that can help lower cortisol naturally, you also need to prioritize stress management in other ways. This means a holistic approach that includes good quality sleep, regular exercise, and managing your mental and emotional health.
If you barely get any exercise, are sleeping poorly, and are incredibly stressed, food alone will not have a significant impact. What about popular viral hacks like the seemingly cure-all cortisol drink? Does it really work? “No it doesn’t”, says Dr. Amita Gadre. “What works best is having an overall balanced diet and a regular exercise routine. For women, it is especially important to strength train so as to be able to retain muscle.”
It’s also a good idea to avoid foods that can raise cortisol levels. These include alcohol, caffeine, simple carbs, and high sugar foods. Remember to eat consistently (don’t skip meals or stress eat), and focus on getting the basics right.
If you’re worried about your cortisol levels and have noticed symptoms of high levels of cortisol, speak to your doctor. High cortisol levels can be detected through blood, urine, and/or saliva tests.
The good news is that there are plenty of effective lifestyle practices you can incorporate right away to naturally lower your cortisol levels. What are some of your favourite ways to unwind and de-stress? Let us know in the comments below or chat with us on Instagram!