Cortisol is a steroid hormone that is typically and appropriately released in response to activities such as waking up, exercising and dealing with acute stress. In regard to nutrition, cortisol assists with selecting the correct type of energy source whether that is from carbohydrates, fats or proteins for use in the body. The problem arises with cortisol when it is chronically elevated because this stress puts strain on the body's immune function and the body's weight status and increases the risk for chronic disease. Therefore, resolving high cortisol levels are imperative for your health. Nutrition therapy can help.
Low Glycemic Load
In stressful situations, cortisol is responsible for providing nutrients for the body from glucose, which is normal. If stress is prolonged, however, blood sugars remain high because cortisol is constantly providing glucose to the body for energy. Consuming carbohydrates that have a small effect on blood sugar, or a low glycemic load, helps to counteract the effects of stress and high cortisol levels. Foods with a low glycemic load include whole grains breads, oats, tomato juice, all bran cereal, barley, brown rice, bulgur, grapefruit, black beans, chickpeas, soy beans, green peas, carrots and yams.
Healthy Fats
Constant elevated levels of cortisol are considered to be inflammatory. Because of this, foods with anti-inflammatory properties are healthy choices for dealing with high cortisol levels. A diet rich in healthy, unsaturated fats are known for having anti-inflammatory effects, a study in the March 2006 "Journal of the American College of Cardiology" notes. These fats are known as omega-3 fatty acids. A diet rich in healthy fats tends to displace dietary intake of foods high in pro-inflammatory fats such as saturated fat and trans fat. Sources of healthy fats include walnuts, flaxseeds, hemp seeds, canola oil, extra virgin olive oil, avocados, salmon, herring, tuna, mackerel and sardines.
Fruits and Vegetables
Consuming a diet rich in fruits and vegetables maximizes your intake of the fiber, vitamins, minerals, antioxidants and phytonutrients you need to decrease inflammation in the body and reduce cortisol to healthier levels. Nutrients in fruits and vegetables repair damage from inflammation and prevent further damage from inflammatory molecules. Fruits and vegetables to consume include watermelon, strawberries, raspberries, blueberries, cherries, pineapples, peaches, grapes, apples, avocados, bananas, carrots, broccoli, brussels sprouts, beets, green beans, kale, onions, peas, spinach, Swiss chard and tomatoes.
Caffeine, Alcohol and Stress
Nutrition therapy for lowering cortisol levels includes alcohol in moderation or not at all. In addition, caffeine is a contributor to inflammation in the body and should be reduced or eliminated. Since chronically elevated levels of cortisol are often due to stress, managing stress in your life can also go a long way in improving cortisol levels in addition to nutrition therapy.
References
- Harvard Medical School: Glycemic Index and Glycemic Load for 100+ Foods
- "Today's Dietitian"; Cortisol --- Its Role in Stress, Inflammation and Indications for Diet Therapy; Dina Aronson, MS, RD
- "Journal of the American College of Cardiology"; The Effects of Diet on Inflammation; Dario Giugliano, MD, PhD, et al.; 2006
