Eating Right for Cortisol

Cortisol is a hormone that serves certain important functions such as maintaining proper blood sugar, regulating blood pressure and enhancing your immune system. However, having prolonged high levels of cortisol in your body may lead to unhealthy consequences such as suppressed thyroid function and increased belly fat, according to MayoClinic.com. Fortunately, making some dietary changes may help keep your cortisol levels balanced as long as you pair them with other doctor-recommended lifestyle modifications.

Omega-3s

According to research in a 2003 issue of "Diabetes Metabolism," study participants who took 7.2 grams of fish oil every day over the span of three weeks had lower levels of cortisol after they took a stress test when compared to participants who took a placebo. The cortisol-reducing benefits of the fish oil were linked to the omega-3 fatty acids they contain. Omega-3s are essential fatty acids, meaning you need them to thrive, but your body can't make them. Certain types of fish are high in omega-3s, including salmon, tuna and halibut. You can also find some omega-3s in walnuts.

Certain Dairy Products

In a study published in a 2000 issue of the "The American Journal of Clinical Nutrition," 29 stress-prone participants who were exposed to experimental stress had lower cortisol levels and reduced depressive feelings when they had eaten a diet rich in a whey protein called alpha-lactalbumin. Dairy products, such as ricotta cheese and yogurt, are rich sources of alpha-lactalbumin. Researchers suspected that the positive effects occurred because alpha-lactalbumin's high level of the amino acid tryptophan increased participants' levels of serotonin, the "feel good" chemical.

Dark Chocolate

A 2009 study in the "Journal of Proteome Research" found that high-anxiety participants who had 40 grams of dark chocolate for up to two weeks had lower urine cortisol levels after stress tests when compared with participants who didn't consume the dark chocolate. The antioxidants in dark chocolate, called "polyphenols," may be responsible for reducing the amount of cortisol your body secretes.

Vitamin C

A 2001 study in the "International Journal of Sports Medicine" found that marathon runners who received 1,500 mg of a vitamin C supplement had didn't have as great increases in cortisol levels after running long distances as those who were supplemented with 500 mg or less vitamin C per day. Having vitamin C may help boost your immune function, which may effectively reduce your body's stress response, according to ScienceDaily. Certain foods, such as papayas, oranges and broccoli, are rich in vitamin C.

Tips

Ask your doctor whether you should increase your intake of any foods in an attempt to boost your cortisol levels. Also avoid taking any alleged cortisol-blocker supplements without getting advice from your doctor beforehand. Although cortisol-blocker supplement manufacturers claim that they may help you lose belly fat by blocking cortisol, the supplements aren't guaranteed to be effective or even safe, warns Katherine Zeratsky, R.D., with MayoClinic.com.