Cortisol is a hormone in the blood that is needed for processes such as glucose metabolism, immune function, and insulin release. It is released as a reaction to stress in order to activate the body's fight-or-flight response; however, high levels of cortisol in the blood from chronic stress may lead to blood sugar imbalances, high blood pressure, increased abdominal fat and heart disease. People who secrete more cortisol as a result of stress tend to eat more food, particularly carbohydrates, than people who don't secrete as much of the hormone. It is essential to regulate cortisol levels by adopting a healthy diet, in addition to stress-management techniques. Consult your doctor for guidance before drastically altering your dietary habits.
Step 1
Eat healthy complex carbohydrates such as whole grains. Whole-grain foods retain their nutritive value during the milling process, unlike simple carbs such as white bread and flours. As a result, whole grains are higher in essential vitamins and minerals, such as the B vitamins and iron, which are needed for energy. They are also a source of dietary fiber, which helps to stabilize blood sugar levels, preventing sudden rises or falls in hunger as well as fatigue. This has a calming effect on the body, decreases sugar imbalances and reduces the stress-induced cortisol response.
Step 2
Eat high-quality proteins. Protein is an essential nutrient needed for the growth, repair and maintenance of muscle tissue. This nutrient may help to decrease the excess release of cortisol in the body by stabilizing blood sugar. This satisfying effect prevents cravings and anxiety related to increased hunger shortly after eating. Steady sugar levels help maintain hormonal balance in the body and decrease the likelihood of a stress response.
Step 3
Eat high-quality healthy fats to decrease cortisol levels. Saturated fats are unhealthy fats typically found in fatty cuts of meat, fried foods and simple carbs such as donuts. They increase the risk of heart disease, stroke and obesity. In contrast, healthy fats such as unsaturated fats and omega-3 fatty acids are needed in the body for normal body functions, skin health and hormonal balance. Omega-3 fatty acids help decrease levels of cortisol and the inflammation it causes in the body. Sources of these fats include salmon, herring, mackerel, nuts, seeds and olive oils.
Step 4
Eliminate or reduce the amount of caffeine in your diet. Caffeine increases cortisol secretion in the blood by activating the fight-or-flight stress response. It increases the heart rate, metabolism and causes blood sugar levels to fluctuate, causing surges and falls in energy. Caffeine also stresses the kidneys by increasing the need for urinary output. Replace your daily cup of regular coffee with decaf coffee, herbal tea, or water to maintain hormonal balance in the body.
Tips and Warnings
- Stress-management techniques and regular physical activity are also essential to decreasing cortisol levels in the body.
- Remember to consult with a health professional prior to making any dietary changes that could affect your health.
References
- Serotonin Solution; Judith Wurtman, Ph.D.; 1996
- The Body Ecology Diet: Want To Sleep Better? First, Reduce Your Cortisol Levels Then Follow These Six Key Tips
- MyFit.ca Health and Fitness: Cortisol
