A diet to lower cortisol levels is primarily made up of foods that do not provoke inflammation and foods that prevent inflammation. Cortisol levels should rise in response to acute stress and then fall after the stress is resolved. Consistently elevated cortisol levels wreak havoc on your body and all efforts should be made to reduce levels to normal, including finding ways to deal with stress and utilize an appropriate diet. A low-inflammation diet is recommended for improving cortisol levels, according to "Today's Dietitian."
High-inflammation Foods
Cortisol functions to prevent inflammation in the body during acute stress. However, when cortisol levels remain elevated, inflammation is increased throughout the body. Limiting or eliminating foods that provoke inflammation is critical in order to augment the inflammatory process. Researchers in the March 2006 "Journal of the American College of Cardiology" explain that diets rich in refined grains, starches and sugars, saturated fat, trans fat and low in fruits, vegetables and whole grains contribute to inflammation in the body. Excessive caffeine and alcohol also heightens inflammation and should be reduced to small amounts.
Anti-inflammatory Foods
A diet rich in anti-inflammatory foods helps to reduce inflammation in the body. Omega-3 fatty acids are particularly beneficial and well-known for their anti-inflammatory effects. Omega-3s are able convert into hormone-like substances known as prostaglandins which reduce inflammation. Inflammatory prostaglandins also exist and omega-3s are able to decrease the production of the type of prostaglandin. Omega-3 fatty acids are available in both plant and animal sources such as walnuts and flaxseeds, cold-water fish such as herring, tuna, sardines, mackerel and wild Alaskan salmon. "Today's Dietitian" recommends two to six servings from fish sources a week and five to seven from plant sources daily.
Glycemic Load
The glycemic load is a prediction of the impact carbohydrates and servings consumed will have on blood sugar levels. The lower the glycemic load, the less impact on blood sugar levels. This is important to understand if your cortisol levels are consistently elevated. When cortisol levels remain elevated, glucose levels remain elevated resulting in high blood sugar levels. To counteract this effect, choose foods with a low glycemic load to prevent exacerbation of high blood sugars. Examples of low-glycemic load foods include whole wheat spaghetti, rye bread, raw apples, raw pears, lentils, kidney beans, skim milk, pearled barley, cashews and peanuts.
Antioxidants
Foods rich in antioxidants and phytonutrients should provide the foundation of the diet when trying to lower cortisol levels. Fruits and vegetables are the best sources of nutrients. Research reports in a study in the February 2010 "Journal of the American College of Nutrition" that multiple pathways exist in which nutrients in fruits and vegetables fight inflammation. In this particular study, a strawberry-rich drink counteracted the inflammatory effects of a high-fat meal in overweight participants in this study. Fruits and vegetables to include are apricots, watermelon, strawberries, raisins, raspberries, avocados, cherries, cranberries, grapes, oranges, peaches, arugula, spinach, kale, green beans, carrots, bell peppers, broccoli, sweet potatoes, tomatoes and squash.
References
- "Today's Dietitian"; Cortisol - Its Role in Stress, Inflammation, and Indications for Diet Therapy
- "Journal of the American College of Cardiology"; The Effects of Diet on Inflammation; Dario Giugliano, MD, PhD, et. al.; 2006
- "Today's Dietitian"; Inflammation-Can't Stand the Heat? Get in the Kitchen"
- "Journal of the American College of Nutrition"; Strawberry Modulates LDL Oxidation and Postprandial Lipemia in Response to High-fat Meal in Overweight Hyperlipidemic Men and Women; Burton-Freeman, et al.; 2010
