10 delicious foods that calm your mind and slash Cortisol levels naturally
Tired of too many ads?
Remove Ads
How does diet affect your stress levels?
Can food help manage long-term anxiety?
Tired of too many ads?
Remove Ads
10 delicious foods that calm your mind and slash
Tired of too many ads?
Remove Ads
FAQs
Feeling drained and exhausted? Your kitchen might hold the key to a more peaceful mind. Chronic stress raises cortisol levels , which affects everything from your sleep to your skin. High cortisol levels can cause fatigue, anxiety, and even puffiness, but the good news is that certain foods can help naturally reduce those levels.The term "cortisol face," which is frequently linked to facial and neck puffiness and edema, refers to a stress hormone that the adrenal glands generate in reaction to stressful events.Eye, cheek, and jaw puffiness can result from the lymphatic system being impacted by too much cortisol. Anecdotal evidence indicates that cortisol face may be linked to steroids or Cushing's syndrome, a rare disorder brought on by excessive cortisol production, notwithstanding the paucity of scientific research on the subject.Inflammation, infection, exhaustion, irritability, headaches, brain fog, acne, sleeplessness, weight gain, anxiety, and depression are among the health problems that can result from elevated cortisol levels.Stress management techniques include mindfulness, meditation, physical activity, counseling, and getting enough restful sleep.A well-balanced diet that is high in omega-3, magnesium, fiber, and antioxidants but low in processed carbohydrates, saturated fats, excessive alcohol, and caffeine can help lower cortisol levels.These ten everyday foods have been shown to support calmer moods and healthier stress responses, as per a report by Vogue.• Avocado: It has a lot of potassium and magnesium, which help you sleep and relax your muscles by lowering cortisol levels.• Green tea: It has a lot of antioxidant polyphenols called catechins and L-theanine, which help you relax and give you energy.• Leafy greens: Spinach, arugula, and kale are full of vitamins, minerals, antioxidants, and folate, which can help keep cortisol levels stable and support a healthy gut microbiome.• Salmon: This fish is high in healthy fats and omega-3 fatty acids, which can help lower cortisol levels. Fish oil can stop the adrenal glands from working too hard when you're stressed.• Eggs: Choline, an important nutrient, is good for your brain and helps you feel less stressed and anxious.• Chia seeds: They are high in omega-3s, which are good for reducing inflammation and lowering cortisol levels.• Legumes: Chickpeas, beans, fava beans, lentils, and peas are all legumes that are high in fiber and good for your gut health and blood sugar levels.• Berries: Antioxidants that fight free radicals lower cortisol and oxidative stress levels.• Nuts: Nuts are good for you because they have good fats, magnesium, B vitamins, and antioxidants that help you relax.• Bitter chocolate: Dark chocolate with at least 70% cocoa is full of antioxidants and can help lower the stress response of the adrenal glands and the release of cortisol.Yes! Berries, salmon, and leafy greens are examples of foods high in magnesium , omega-3s, and antioxidants that can help calm your nervous system and lower cortisol levels.A handful of berries with nuts or dark chocolate and green tea can be a quick mood-boosting snack.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
News18
11 hours ago
- News18
Cortisol Cocktail: What Is It, Why It's Trending, And Does It Actually Reduce Stress?
The viral cortisol cocktail is being pitched as a cure for stress, fatigue, and poor sleep. But is there any science behind it or is it just another wellness placebo? If you've spent time on Instagram Reels or health hashtags on TikTok lately, you've likely come across influencers touting the benefits of something called a 'cortisol cocktail." This brightly coloured, alcohol-free drink, usually made from orange juice, coconut water, sea salt, and sometimes magnesium powder, is being claimed as a fix for everything from poor sleep to persistent fatigue. But can this viral mocktail really influence cortisol levels, the so-called ' stress hormone", or is it simply another internet wellness trend with little scientific backing? As stress, burnout, and sleep disorders rise globally, the appeal of a natural remedy is understandable. But the truth behind this concoction is more complicated. What Is Cortisol And Why Is Everyone Talking About It? Cortisol is a steroid hormone produced by the adrenal glands, which sit atop the kidneys. Often referred to as the 'stress hormone," it plays a critical role in regulating metabolism, blood sugar, blood pressure, immune response, and the body's sleep-wake cycle. Levels naturally peak in the early morning, helping us wake up, and gradually decline through the day. But chronic stress can keep cortisol levels unnaturally high for extended periods, which is linked to anxiety, poor sleep, weight gain, and high blood pressure. Importantly, however, most endocrinologists globally do not view cortisol as something that needs to be 'manually lowered" in healthy individuals. Outside of rare medical conditions like Cushing's Syndrome (excess cortisol) or Addison's Disease (too little), cortisol regulation is best achieved through long-term lifestyle strategies, not a one-time drink. What Exactly Is In A Cortisol Cocktail? There's no single recipe, but common ingredients include: The drink is usually consumed either first thing in the morning or just before bed, with different proponents claiming varied benefits from improved mood and energy to better sleep. Some have also taken to calling it an 'adrenal cocktail," suggesting it supports the adrenal glands that produce cortisol. What Is Adrenal Fatigue And Is It Even Real? One of the central claims behind the cortisol cocktail is that it can fix something called 'adrenal fatigue." The theory goes: chronic stress exhausts your adrenal glands, impairing their ability to produce cortisol, leading to symptoms like tiredness, low energy, and salt cravings. But most endocrinologists and medical associations, including the Endocrine Society and the Indian Society for Endocrinology and Metabolism, do not recognise 'adrenal fatigue" as a legitimate medical diagnosis. Fatigue, brain fog, or sleep issues could point to thyroid dysfunction, anaemia, vitamin deficiencies, or mental health concerns, all of which need proper medical evaluation. In short: the symptoms are real, but the condition may not be. Does The Cortisol Cocktail Actually Work? There is no clinical evidence that the cortisol cocktail directly lowers cortisol levels or treats chronic stress. None of the drink's ingredients, not even magnesium or vitamin C, have been proven in the amounts used in the cocktail, to significantly modulate cortisol. That said, the ingredients do have physiological roles: Magnesium: Plays a role in hundreds of essential body functions, from turning food into energy to supporting nerve signals, muscle movement, and steady heart rhythm. It may help with anxiety and sleep, but such benefits are generally seen only in those who are deficient, a condition uncommon in healthy Indians with balanced diets, though low levels can occur in those with poor nutrition or certain medical conditions. Vitamin C: Important for adrenal function, but meaningful cortisol effects have only been observed in high-dose supplements, far beyond what fruit juice offers. Potassium and sodium (electrolytes): Help with hydration and nerve signalling, but their link to cortisol regulation is, at best, indirect. What some people may be feeling is the hydration effect: a boost in energy simply from better fluid intake, particularly in hot climates like India's, where dehydration is common. Are There Any Risks? Yes, especially if consumed regularly or by individuals with underlying conditions. Key concerns include: High sugar: Orange juice and coconut water are both high in natural sugars. This can spike blood glucose, especially problematic for those with diabetes or PCOS, both of which are highly prevalent in India. High sodium: A single glass of cortisol cocktail with half a teaspoon of salt can exceed 1,000 mg of sodium, nearly 50 per cent of the daily recommended limit. For people with hypertension or heart issues, this is a red flag. Potassium overload: Those with kidney disease should avoid high-potassium drinks, as their kidneys may not excrete excess potassium efficiently, risking dangerous complications like arrhythmia. Sleep disruption: When consumed at night, the cocktail's sugar content could lead to blood sugar crashes, restlessness, and poor sleep, ironically increasing cortisol the next day. Why Is It So Popular Then? In a hyper-connected, overworked world, carving out time for a self-care routine, even one as simple as making a fizzy mocktail, can create a placebo effect. The act of doing something 'healthy" can itself improve how we feel. This is amplified by social media culture, which often simplifies complex biological processes into quick hacks. The cortisol cocktail fits the algorithm perfectly: it's easy to make, looks good on camera, and feels like a wellness win. So, Should You Try It? If you're otherwise healthy, drinking the cortisol cocktail occasionally is unlikely to do harm. It might even help hydrate you, especially in India's humid summer months. But to treat actual stress, fatigue or hormonal imbalance, the cocktail is not a substitute for: A medical check-up Good sleep hygiene Regular physical activity A balanced, whole-food diet Addressing mental health concerns with professional help If you're pregnant, diabetic, hypertensive, or have kidney or heart conditions, consult a doctor first. The Bottom Line top videos View all The cortisol cocktail may quench thirst, but it won't solve stress. The science behind it is weak, the claims exaggerated, and the risks underdiscussed. Stress is a real and growing concern in India, but its solutions lie not in TikTok mocktails, but in more sustainable and evidence-based habits. About the Author News Desk The News Desk is a team of passionate editors and writers who break and analyse the most important events unfolding in India and abroad. From live updates to exclusive reports to in-depth explainers, the Desk More Get Latest Updates on Movies, Breaking News On India, World, Live Cricket Scores, And Stock Market Updates. Also Download the News18 App to stay updated! tags : anxiety and stress cortisol Health and wellness view comments Location : New Delhi, India, India First Published: August 12, 2025, 11:23 IST News explainers Cortisol Cocktail: What Is It, Why It's Trending, And Does It Actually Reduce Stress? Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
Indian Express
3 days ago
- Indian Express
Begin your day with Sara Tendulkar's matcha protein smoothie; expert elucidates its benefits
'Can we talk about how you can sip your skincare and fuel your muscles, all in one matcha cup?' asks Sara Tendulkar in her recent Instagram upload. Blending ingredients into a jar with ice cubes, the youth icon shared her recipe for a matcha protein smoothie, sharing the ingredients in the caption below: 'Over 30g of protein, with matcha and skincare benefits? Sounds like a dream to meeee🤭 🌰1-2 pitted dates 💪🏻1 scoop vanilla protein 💧1 scoop collagen peptides 🍵1 tsp matcha powder 🥛1 cup unsweetened almond milk 🥄1-2 tbsp unsweetened almond butter 🧊 Ice ice baby & it tastes like a hug from a Japanese café💚✨' Deepalakshmi, a registered dietitian at The Cleft & Craniofacial Centre, Sree Balaji Medical College & Hospital, Chennai, told that Sara Tendulkar's matcha protein smoothie is a well-balanced beverage made with vanilla protein powder, collagen peptides, matcha powder, almond milk, almond butter, pitted dates, and ice. It offers a blend of macronutrients and bioactive compounds that support muscle recovery, skin health, and sustained energy. According to her, one of the standout features of this smoothie is its high protein content. 'With the inclusion of both protein powder and collagen peptides, it provides over 30 grams of protein per serving. This makes it suitable as a post-workout option or a convenient high-protein snack during the day,' she said. Adequate protein intake is essential for maintaining muscle mass, supporting metabolism, and promoting satiety, which can help in managing body weight and preventing overeating. The presence of collagen peptides also contributes to the smoothie's skin-supportive benefits. 'Collagen is the body's primary structural protein, and supplementation has been associated with improved skin elasticity and hydration, particularly in individuals with aging or dry skin,' she said. When paired with matcha, which is rich in antioxidants such as epigallocatechin gallate (EGCG), the drink may help reduce oxidative stress and inflammation, offering additional support for skin health and overall cellular protection. Matcha provides a mild caffeine boost that is balanced by L-theanine, an amino acid that promotes a state of calm alertness. This makes the smoothie an ideal choice for individuals looking for a gentle energy lift without the jitteriness or crash often associated with coffee. The cognitive benefits of this combination are particularly useful for enhancing focus and productivity during the day. Pitted dates serve as a natural sweetener while contributing dietary fibre, potassium, and trace minerals like iron. These nutrients play a role in energy metabolism, blood pressure regulation, and digestive health. Unlike refined sugar, dates offer a more stable release of energy and contribute to the nutritional value of the drink. Almond butter enhances the texture and richness of the smoothie while supplying healthy monounsaturated fats, vitamin E, and magnesium. These nutrients support cardiovascular health, skin repair, and neurological function. The use of unsweetened almond milk as a base makes the drink dairy-free and suitable for individuals with lactose intolerance or those following a plant-forward lifestyle. Almond milk is also typically fortified with calcium and vitamin D, contributing to bone health. Deepalakshmi said that Tendulkar's smoothie offers a well-rounded mix of protein, healthy fats, fibre, and antioxidants, making it a functional beverage that supports multiple aspects of health. 'It is a convenient and nutrient-dense option that fits into a wide range of dietary routines, especially for individuals prioritising fitness, skin health, and clean energy,' she said, adding that The ingredients can be adjusted based on individual needs, making it a versatile addition to any wellness-focused diet.
Indian Express
5 days ago
- Indian Express
Cardiologist calls matcha ‘science in a cup', shares 5 benefits of consuming it; we verify
Matcha, a finely ground powder made from specially grown and processed green tea leaves, has long been celebrated in Japanese culture, especially in traditional tea ceremonies. However, beyond the ritual, matcha is also gaining momentum globally due to its potential health benefits. Unlike regular green tea, matcha contains the nutrients from the entire tea leaf, providing a more concentrated source of caffeine and antioxidants. Cardiologist and content creator Dr Alok Chopra took to Instagram to sing praises of this vibrant green powder. 'Matcha is not just a vibe; it is science in a cup,' he wrote, sharing five reasons why adding matcha to your routine may be a good idea. According to him, matcha may support calm focus, increase fat burn, detoxify the body, lift your mood, and provide an antioxidant boost. 'L-theanine fuels alertness without the crash… Matcha boosts metabolism and cellular energy… Chlorophyll helps flush out toxins… Caffeine plus L-theanine leads to focused and stress-free energy… [and] 137 more EGCG than regular green tea,' Dr Chopra explained. Dr Raj Kumar, senior consultant, Non-invasive Cardiology at PSRI Hospital, tells 'Each of these benefits has some scientific grounding, though the strength of evidence varies. Calm focus primarily comes from L-theanine, an amino acid found in matcha that promotes relaxation without inducing drowsiness. It enhances alpha brain waves and, when combined with caffeine (also present in matcha), supports alertness with reduced anxiety, a finding supported by several clinical studies. Fat burn is linked to EGCG (epigallocatechin gallate), a catechin that can mildly increase metabolism and fat oxidation, especially when combined with exercise.' He asserts, 'However, its impact is modest and not a substitute for diet or activity. Detox support is more anecdotal; while matcha contains chlorophyll, which may help eliminate certain toxins, robust scientific evidence in humans is limited. Mood lift is associated with the synergy of L-theanine and caffeine, which can improve mood, alertness, and temporarily reduce fatigue. Finally, antioxidant boost is perhaps the most supported claim. Matcha is rich in catechins, especially EGCG, which has potent antioxidant activity that helps neutralize harmful free radicals in the body.' A post shared by Alok Chopra (@dralokchopra) 'The difference in the quantity of EGCG is significant,' notes Dr Kumar, adding that EGCG is the most bioactive catechin in green tea, and having 137 times more means matcha can offer a much more potent antioxidant punch. However, context matters. 'That statistic refers to specific laboratory comparisons and may not reflect all commercial teas. In practical terms, one cup of matcha can provide a similar or greater benefit than multiple cups of regular green tea. If someone is seeking more concentrated antioxidant benefits or metabolic support, switching to matcha could be beneficial. That said, matcha also contains more caffeine, so moderation is essential, especially for those sensitive to stimulants,' stresses the doctor. The synergy between caffeine and L-theanine is unique. Caffeine stimulates the central nervous system, increasing alertness and energy, but it can also lead to jitters and anxiety. L-theanine, on the other hand, promotes calmness by increasing GABA (gamma-aminobutyric acid), serotonin, and dopamine levels. 'When consumed together, as in matcha, L-theanine moderates the overstimulation caused by caffeine, resulting in a smoother, more sustained energy and focus often without the crash or anxiety linked with coffee or energy drinks. This combination is well-documented and one of the reasons matcha is favored by those looking for mental clarity without nervousness,' concludes Dr Kumar. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
