can what you eat impact your cortisol level?
The foods you consume can either help lower cortisol levels or contribute to elevated stress hormone levels. A diet high in refined grains, sugary foods and unhealthy fats can contribute to chronic inflammation which activates the HPA axis, leading to chronic elevations of cortisol. Here’s how to clean up your diet to help stabilize cortisol levels
1. Blood Sugar Stability
How it helps:
Eating balanced meals with protein, healthy fats, and fiber stabilizes blood sugar levels, which in turn helps regulate cortisol.
Foods to focus on:
Proteins (chicken, fish, beef, tofu)
Complex carbs (quinoa, sweet potatoes)
Healthy fats (avocados, nuts, seeds)
2. Magnesium-Rich Foods
How it helps:
Magnesium is a key mineral that helps regulate cortisol and promote relaxation. Low magnesium levels are often associated with increased stress and anxiety.
Foods to focus on:
Leafy greens (spinach, kale)
Nuts and seeds (pumpkin seeds, almonds)
Whole grains (brown rice, oats)
3. Omega-3 Fatty Acids
How it helps:
Omega-3s reduce inflammation and help lower cortisol levels. They also support brain health, which improves stress resilience.
Foods to focus on:
Fatty fish (salmon, mackerel)
Chia seeds
Walnuts
4. Probiotics and Gut Health
How it helps:
A healthy gut microbiome is linked to lower cortisol levels. Fermented foods and probiotics can reduce inflammation and stress responses, promoting overall mental and physical health.
Foods to focus on:
Yogurt with live cultures
Sauerkraut, kimchi
Kefir
5. Antioxidant-Rich Foods
How it helps:
Antioxidants help combat oxidative stress, which can drive up cortisol levels. Eating fruits and vegetables rich in antioxidants reduces inflammation and helps the body manage stress more effectively.
Foods to focus on:
Berries (blueberries, strawberries)
Veggies (leafy veggies, pumpkin, carrots)
Green tea
6. Reducing Processed Foods and Sugar
How it helps:
High sugar and processed foods can trigger cortisol spikes by causing blood sugar instability and promoting inflammation. Limiting these foods can help keep stress hormones in check. Foods to minimize:
Sugary snacks
Refined carbs (white bread, pastries)
By focusing on a nutrient-rich diet with plenty of whole foods, you can naturally lower cortisol levels and manage stress more effectively.