Cortisol is a steroid hormone produced in your body by the adrenal gland in times of stress. Many factors can affect your cortisol level, including your diet; some foods can reduce cortisol levels, while others can increase your cortisol levels. Avoiding those foods that increase cortisol levels, especially in times of high stress, can be beneficial to your health by helping you take control of your stress levels.
Caffeine
A 2008 study published in "Psychosomatic Medicine," found that caffeine intake increases cortisol levels. Study participants were given pills with various amounts of caffeine over the course of four weeks; cortisol levels in the saliva were subsequently measured. Researchers found that an increased cortisol level corresponded to an increased caffeine intake. However, researchers did note that the severity of the effect of caffeine varied from person to person, although increased cortisol levels were always produced. It is believed that this is because daily caffeine intake creates a tolerance, causing a slower release of cortisol. Many foods and drinks contain caffeine, including coffee, tea, energy drinks, chocolate and soda.
Alcohol
Alcohol consumption can cause an increase in cortisol production. A British study conducted between 2002 and 2004 and published in the March 2008 issue of the "Journal of Clinical Endocrinology and Metabolism" measured cortisol levels in participants and compared them to the participants' reported alcohol intake. The study found that participants who had recently increased their alcohol consumption or who were considered heavy drinkers had an increased cortisol level of approximately 3 percent per unit of alcohol.
Low-Calorie Diet
As reported by the Robert Wood Johnson Foundation, a study published in the July 2010 issue of "Psychosomatic Medicine" found increased cortisol levels in women who were following a restricted-calorie diet for three weeks. Although the exact cause of this relationship is unknown, it is thought that this is the reason why most low-calorie diets do not produce long-term results; the low calorie level puts stress on the body, which creates an increased cortisol level. According to a 2000 American study published in "Psychoneuroendocrinology," premenopausal women, ages 30 to 45 years, who produce high cortisol levels as a stress response had an increased appetite and ate more food throughout the day, which can lead to weight gain long-term.
Refined Carbohydrates
Refined carbohydrates, such as white bread, white rice, candy and sweets can cause a rapid spike in your blood sugar. This causes an increased release of insulin to help the cells take in and utilize glucose from the blood. However, this rapid surge in insulin levels can cause your blood sugar to drop too rapidly, putting stress on your body and increasing release of cortisol. Instead, consume complex carbohydrates, such as whole-wheat and whole-grain products, which cause a slower rise in your blood sugar.
References
- "Psychosomatic Medicine"; Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels; William R. Lovallo, Ph.D., et al.; February 2008
- Rocky Mountain Analytical: Adrenal Function Panel
- "The Journal of Clinical Endocrinology and Metabolism"; The Relationship Between Alcohol Consumption and Cortisol Secretion in an Aging Cohort; Ellena Badrick, et al.; March 2008
- Robert Wood Johnson Foundation: Low Calorie Dieting Increases Cortisol
- "Pyschoneuroendocrinology"; Stress May Add Bite to Appetite in Women: a Laboratory Study of Stress-Induced Cortisol and Eating Behavior; Elissa Epel, et al.; June 2000
- "Psychosomatic Medicine"; Low Calorie Dieting Increases Cortisol; A.J. Tomiyama, et al.; May 2010
