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The Number-1 Food You Should Limit to Reduce Cortisol, According to Dietitians
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."No matter how much yoga or mindfulness meditation you do, odds are high that stress will find you at some point. Cue the release of the stress hormone cortisol in your body.
While there are well-known moves you can make to lower levels of stress in your life, tamping down on it requires a 360-degree approach. That's why it's worth taking a look at your diet, too. There are certain foods that reduce cortisol production—and some that will ramp up levels of the hormone, says Stephani Johnson, D.C.N., R.D.N., an adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University.
'Dietary intake and stress are closely interconnected,' Johnson explains. 'Consuming too much of certain foods—and not enough of others—can contribute to fluctuations in cortisol levels.' Can switching up your diet eliminate stress? Definitely not. But certain foods and eating patterns may help.
'Emotional and environmental stress remain the most significant triggers of cortisol production,' Johnson says. 'However, understanding how diet affects this hormone can help individuals make choices that support both mental and physical health.'
Again, changing your diet isn't going to completely wipe cortisol out of your life. But focusing on certain foods and minimizing others may help. With that in mind, these foods may help reduce cortisol, plus ones that you may want to minimize.
Meet the experts: Stephani Johnson, D.C.N., R.D.N., an adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University; Jessica Cording, R.D., the author of The Little Book of Game-Changers; Mir Ali, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA
Cortisol is a hormone produced by the adrenal glands, which are a pair of triangle-shaped glands on top of each kidney, Johnson explains. 'Cortisol plays a central role in the body's stress response,' Johnson says. 'It interacts with receptors in the brain, influencing mood, motivation, and the perception of fear.'
Cortisol is usually produced in your body in response to stress, according to the U.S. National Library of Medicine. While some level of cortisol is normal and necessary, too much chronic cortisol can lead to symptoms like weight gain, muscle weakness, high blood sugar, and high blood pressure. (If you notice any of these symptoms, make an appointment with or call your healthcare provider.)
But lower levels of cortisol can help to reduce inflammation and control your blood sugar, metabolism, and blood pressure, according to the U.S. National Library of Medicine.
Some nutrients, like omega-3s and magnesium, may help tamp down on cortisol production or to even help to calm the body, says Jessica Cording, R.D., the author of The Little Book of Game-Changers. Here are some foods that contain some of those nutrients that can be part of a well-rounded diet. Talk to your doctor before adding anything completely new to your eating plan, especially if you have pre-existing conditions or are on certain medications.
The primary cortisol-reducing power of salmon is its omega-3 fatty acid content, Johnson says. 'Foods rich in omega-3 fatty acids have well-documented anti-inflammatory properties that may help lower cortisol.' (If fish isn't your thing, she recommends having flaxseed and chia seeds instead.)
This fruit is full of magnesium, a nutrient that, in supplement form, has been found to help lower levels of cortisol in the body. 'There is evidence that magnesium supports cortisol regulation and may improve symptoms of anxiety,' Johnson says. Avocado also contains omega-3 fatty acids.
Eggs contain tryptophan, which acts as a precursor to serotonin, a neurotransmitter linked with better mood and reduced stress, Johnson points out. (Other protein-rich foods like poultry, lean beef, and dairy can also support this.) 'Additionally, high-protein diets contribute to better blood sugar stability, reducing the need for cortisol-driven glucose regulation,' Johnson says. Not only that, animal-based proteins like eggs also provide vitamin B12, which may help reduce fatigue-related psychological stress, she says.
The gut–brain axis plays a key role in the regulation of cortisol in the body, Johnson says. Elevated cortisol can cause issues with the gut microbiome, while an imbalance of the gut microbiome can increase cortisol production, 'creating a feedback loop,' Johnson says. 'Supporting gut health through the consumption of prebiotic and probiotic foods, such as yogurt, kefir, kimchi, sauerkraut, and fiber-rich plant foods, can promote a more balanced microbiome and help regulate stress responses,' she says.
Bananas offer 32 milligrams of magnesium, putting them on our list of magnesium-rich foods. Many Americans get less than the recommended amount of the mineral, according to the National Institutes of Health (NIH).
Spinach has a few cortisol-lowering perks going for it. This veggie is high in fiber, which helps to feed the good bacteria in your gut, Johnson explains. But it also has a solid dose of magnesium. (One cup of raw spinach has 24 mg.)
If you're trying to lower cortisol, there are certain foods you may want to avoid or consume in moderation. 'Some foods can temporarily increase cortisol levels,' says Mir Ali, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. Look out for these:
These foods can increase your blood sugar, causing cortisol levels to rise along with it, Dr. Ali says. Unfortunately, they can also increase levels of inflammation. 'Blood sugar levels and cortisol are very interconnected,' Cording says. 'If someone has unregulated blood sugar, that can contribute to higher cortisol.'
'Caffeine is a stimulant that can temporarily increase cortisol levels,' Dr. Ali says. If you have a daily cup of coffee and don't go overboard with caffeine, this is unlikely to make a huge difference in your mood or cortisol production, he says. But if you're regularly tossing back highly caffeinated drinks, you could be unknowingly spiking your cortisol levels.
Like caffeine, alcohol can cause your body to produce more cortisol than usual, Johnson says. 'Over time, chronically high cortisol can disrupt mood regulation and increase feelings of stress and anxiety,' she says.
These include things like ultra-processed snacks, fried foods, and some baked goods, and they can raise levels of inflammation, Cording says. High-fat diets in particular have been linked to a higher risk of anxiety and depression in animal studies.
Peoples stress triggers are different, but experts say there are a few things you can do to support reducing cortisol.
Try to exercise regularly. Aim to get at least 150 minutes of moderate-intensity exercise a week, Cording says. This can help to combat levels of cortisol, as well as how stressed you feel, she says.
Aim for 7+ hours of sleep. Getting the recommended amount of sleep or more can help to lower cortisol levels.
Try to unwind regularly. It's easier said than done, but making a point to take deep breaths, doing relaxing activities, and spending time outside can all help you relax and lower cortisol levels, per the Centers for Disease Control and Prevention (CDC).
Take breaks from the news. Being well-informed is important, but constantly monitoring the news and social media can be upsetting, per the CDC.
There are a few different ways cortisol can impact your weight. 'It increases anxiety and chronic stress, so you get this chronic inflammatory process in the body,' Dr. Ali says. 'That can lead to increased fatigue, overeating, and difficulty concentrating—and that can all lead to weight gain.'
Cortisol can also throw appetite regulation out of whack by increasing production of the hunger hormone, ghrelin, and decreasing levels of leptin, a hormone that causes you to feel full, Johnson says.
While water is always a good option, Cording says that a beverage that provides protein, healthy fat, and fiber, like a smoothie or glass of milk, can help to support good blood sugar balance, potentially lowering cortisol production in the process. Switching from regular coffee to green tea may also be helpful due to its lower levels of caffeine, Cording adds.
As of right now, there's no supplement that's been proven to reduce cortisol production. However, Cording points out that curcumin (the active component in turmeric) has been linked with lowered inflammation in the body, although more research is needed. Talk to your doctor before trying any new supplements, and, with their approval, look for ones with trusted third-party certifications.
Cortisol production in your body is caused by a range of factors. But what you eat may cause even more cortisol production or lower levels, depending on what you choose. While eating certain foods is unlikely to completely change cortisol production, making small dietary tweaks could help support your goals of lowering your cortisol levels.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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