Cortisol, a hormone your adrenal glands produce, helps you manage stress by promoting the use of glucose, protein and fat. Cortisol also provides anti-inflammatory effects and decreases allergic responses. Excess cortisol production may occur as a result of long periods of illness, prolonged lack of sleep or mental or emotional stress. Too much cortisol over time can cause disruptions in the normal balance of these functions and make you susceptible to certain health conditions Some nutrients may help keep your cortisol levels in check. Consult your doctor before using nutrients for a medical condition.
Phosphatidylserine
Foods high in the nutrient phosphatidylserine -- a phospholipid molecule that comprises part of your cell membranes -- may lower cortisol levels, according to Dave Tuttle, author of the book "User's Guide to Sports Nutrients." Phosphatidyl serine has been found to decrease postexercise cortisol levels by as much as 20 percent, with decreased muscle soreness. However, phosphatidyl serine doesn't keep cortisol levels lowered and you can expect your cortisol to return to normal within 23 hours. Organ meats, white beans and soy are good dietary sources of this nutrient.
Vitamin C
Load up on high-vitamin C fruits and vegetables to decrease your cortisol levels, says registered dietitian Elizabeth Somer, M.A., R.D., author of "The Food & Mood Cookbook: Recipes for Eating Well and Feeling Your Best." Low vitamin C levels may result in increases in cortisol and a heightened stress effect. Many healthy foods are high in vitamin C, including broccoli, citrus fruits, strawberries and sweet red peppers.
Low-Glycemic Index Foods
Choose low-glycemic index foods -- foods that are digested slowly and cause smaller rises in blood sugar -- to decrease your cortisol levels, advises Ali Noor, M.D., author of the book "Desi Diet and Health Tips: South Asian Healthy Cooking." The glycemic index of one meal can influence your cortisol levels for five hours. A sugary breakfast can kick your cortisol levels up and keep them elevated throughout the day. Instead, eat plenty of lean meats, poultry, fish and vegetables. Start your day with these foods and eat more low glycemic foods every three hours to keep your cortisol level on an even keel.
Refined Carbohydrates
Save your consumption of high-glycemic foods, such as fruits and refined carbohydrates, for immediately after exercising to replenish energy and decrease cortisol, says John Ivy, Ph.D., in his book "Nutrient Timing: The Future of Sports Nutrition." The increased insulin you will experience at that time will help reduce cortisol levels and promote the anabolic process, which involves buildup of muscle and other lean tissues.
References
- "User's Guide to Sports Nutrients"; Dave Tuttle; 2002
- The Free Dictionary: Phosphatidylserine
- "The Food & Mood Cookbook: Recipes for Eating Well and Feeling Your Best"; Elizabeth Somer; 2004
- Linus Pauling Institute: Vitamin C
- "Desi Diet and Health Tips: South Asian Healthy Cooking"; Ali Noor; 2011
- Hussman Fitness: Your Raging Metabolism
