Cortisol is a steroid hormone, manufactured in the adrenal glands. Its production is triggered by stressful situations, or situations of increased alertness, such as waking up, according to "Today's Dietitian." While some cortisol in the body is healthy and normal, too much of this hormone can lead to imbalances in blood sugar, weight gain and heart disease. You can help control your cortisol levels through diet.
Step 1
Eat foods that reduce inflammation, such as vegetables, fruits, whole grains, beans, nuts, seeds and foods rich in omega-3 fatty acids, such as tuna, salmon or flaxseed. "Today's Dietitian" reports that inflammation has been found to prompt production of cortisol. Foods to avoid include trans fats, excessive alcohol and foods with a high glycemic index.
Step 2
Skip low-calorie diets. According to a study conducted at the University of California, San Francisco and published in the journal "Psychosomatic Medicine," low-calorie dieting can increase the body's cortisol levels in women. In the study, lead author A. Janet Tomiyama and colleagues found that a low-calorie diet increased overall cortisol levels, and the act of counting calories increased the stress levels reported by the study participants.
Step 3
Avoid sources of caffeine, such as coffee and cola. A study conducted at the University of Oklahoma Health Sciences Center and published in the journal "Psychosomatic Medicine" found that caffeine increases cortisol levels in people at rest or in stressful situations. The researchers, led by William R. Lovallo, found that there is some resistance to caffeine-related cortisol spikes in those who drink coffee daily, but that the response was still noted in these participants. If you opt for a "cortisol blocking" supplement, choose one that doesn't contain caffeine.
Tips and Warnings
- Consider probiotics. "Today's Dietitian" reports that probiotics may help with the anti-inflammatory effects that inhibit cortisol. Probiotics can be found in some yogurts and supplements.
References
- "Today's Dietitian": Cortisol--Its Role In Stress, Inflammation and Indications for Diet Therapy
- "Psychosomatic Medicine"; Low-Calorie Dieting Increases Cortisol; A. Janet Tomiyama et al; Apr. 2010
- "Psychosomatic Medicine"; Caffeine Stimulation of Cortisol Secretion Across the Waking Hours In Relation to Caffeine Intake Levels; William R. Lovallo, PhD, et al; Oct. 2005
