Cortisol is a hormone released from the adrenal glands in response to normal body processes ranging from waking from sleep, to exercise, to dealing with stressful situations. Cortisol functions in times of stress and is released to supply the energy to the body. Prolonged periods of stress result in high cortisol levels that put significant stress on the body by means of increased glucose levels, weight fluctuations, decreased immune function and increased risk for chronic disease. Chronically increased cortisol levels are associated with an inflammatory state. Dealing with the stress in your life is the primary methods of improving cortisol levels. Nutrition is another very important element to correcting abnormal cortisol levels and for maintaining normal levels.
Fruits and Vegetables
A low-inflammation diet is recommended for high cortisol levels. Fruits and vegetables provide the foundation to a low-inflammation diet since they are loaded with nutrients needed to fight inflammation. Antioxidants in fruits and vegetables destroy free radicals and inflammatory molecules. They also repair damage from injured cells which promotes inflammation. Fruits and vegetables in fresh or frozen form are appropriate to add to the diet. Canned fruits and vegetables are okay as long as no additional sugar has been added to the can.
Omega-3 Fatty Acids
"Today's Dietitian" explains that prolonged systemic inflammation can cause cortisol levels to rise. Therefore, if overall stress and inflammation decreases, cortisol levels should decrease as well. Omega-3 fatty acids provide anti-inflammatory nutritional benefit to high cortisol levels by decreasing inflammation in the body. Omega-3 fats function to decrease inflammation because they are able to convert into anti-inflammatory prostaglandins which decrease the prostaglandins that promote inflammation. Omega-3 fatty acids are found in cold-water fish such as Wild Alaskan salmon, Alaskan black cod, tuna, herring and mackerel, as well as in flax seeds and walnuts.
Low-Glycemic Load Food Sources
Low-glycemic load food sources have smaller effects on blood sugars than do high-glycemic load foods. The glycemic load takes into consideration the type of carbohydrate eaten as well as the serving size. Both together predict the effect the food will have on blood sugars. Low-glycemic load foods are a healthy choice for someone with high cortisol levels. Prolonged high levels of cortisol promote persistent high blood sugar and high blood sugar levels over an extended duration of time contributes to diabetes, metabolic syndrome, obesity and heart disease. Examples of low-glycemic load foods include rye bread, all bran cereal, peanuts, barley, cashews, kidney beans, lentils, skim milk, apple, pear, brown rice and whole wheat spaghetti.
Foods to Limit
Just as maximizing the anti-inflammatory foods is important, minimizing inflammatory foods is just as important. Foods which contribute to inflammation include refined starches, sugars, saturated fat and trans fat, according to a study in the March 2006 "Journal of the American College of Cardiology." Excessive intake of alcohol and caffeine can cause inflammation and should be reduced or eliminated. Specific foods to limit include white breads and pastas, cookies, cakes, doughnuts, candy, fried foods of any kind, potato chips, red meat and full fat dairy products.
