Do you often feel under pressure, have trouble falling asleep, notice extra pounds around your waist, or simply lack energy? Behind those symptoms could be elevated cortisol - a stress hormone that affects more and more people in today's fast pace of life. The good news is that proper nutrition can be your strongest ally in the fight against elevated levels cortisol in the body. In this text, we reveal how certain foods and eating habits can help your body naturally regulate this important hormone.
What exactly is cortisol and how does it work in our body?
Cortisol is a steroid hormone produced by the adrenal glands in response to stress. In normal amounts, cortisol plays a key role in many body functions. It helps regulate metabolism, controls blood sugar levels, participates in managing the immune response and supports the work of the cardiovascular system.
The problem arises when we are exposed to chronic stress, which is why the cortisol level remains constantly elevated. Our bodies are designed to release cortisol temporarily, in response to momentary stressors. However, in today's world of business pressures, financial worries and social networks, many of us live in a state of constant stress, which means our adrenal glands are constantly producing cortisol. It's like holding the throttle to the floor in a stationary car - the engine will eventually overheat.
What are the main symptoms of elevated cortisol in the body?
How do you know if your cortisol level is too high? Elevated cortisol can manifest through a variety of physical and emotional symptoms. Some of the more common signs include:
- Weight gain, especially in the abdominal area
- Sleep problems and insomnia
- Frequent feeling of tiredness and exhaustion, even after rest
- Mood swings, irritability and anxiety
- Problems with concentration and memory
- Reduced immunity and frequent colds and infections
- Cheating issues and irritable bowels
- High blood pressure
- Decreased libido
Constantly high levels of cortisol can eventually lead to more serious health conditions such as metabolic syndrome, type 2 diabetes, osteoporosis and cardiovascular diseases. That's why it's important to recognize the signs and take steps to lower your cortisol levels.
How does diet directly affect blood cortisol levels?
The connection between what we eat and the level of stress hormones in our body is extremely strong. What we eat through our diet can either stimulate cortisol production or help reduce it.
Our diet affects cortisol levels through several mechanisms:
- Regulation of blood sugar levels - sudden changes in glucose stimulate the secretion of cortisol
- Influence on the intestinal microbiota, which has a two-way relationship with our hormones
- Providing (or lacking) the nutrients necessary for healthy hormonal function
- The effect on inflammation in the body, which can increase the production of cortisol
- Supporting the function of the adrenal glands that produce cortisol
When we design our diet with cortisol awareness, we can create a powerful natural stress-regulating system in the body.
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What foods naturally help lower cortisol levels?
Nature has provided us with many foods that can help reduce cortisol. These foods act as natural stress regulators for our body.
Foods rich in vitamin C
Vitamin C directly affects the production of cortisol and can help reduce levels of this stress hormone. Studies show that high doses of vitamin C can significantly reduce cortisol levels after intense physical activity or psychological stress.
The best sources of vitamin C are:
- Citrus fruits (especially oranges and grapefruit)
- Berries (strawberries, blueberries, raspberries)
- Kiwi
- Peppers, especially red ones
- Broccoli
- Kale and other dark green vegetables
Just one bell pepper contains almost 300% of the daily requirement of vitamin C, making it the perfect anti-stress food!
Food rich in omega-3 fatty acids
Omega-3 fatty acids they have an anti-inflammatory effect and can help reduce cortisol levels. These essential fatty acids are crucial for brain health and hormonal balance.
The best sources of omega-3 fatty acids include:
- Fatty fish (salmon, sardines, mackerel)
- Flaxseed and oil
- Chia seeds
- Nuts, especially walnuts
- Avocado
- Seaweed
Try to consume fatty fish at least twice a week or plant sources of omega-3 fatty acids daily for optimal cortisol-reducing effects.
Dark chocolate and antioxidants
Good news for chocolate lovers – dark chocolate with a high cocoa percentage (70% and above) can help lower cortisol levels. Cacao is rich in flavonoids and other antioxidants that reduce stress and stress hormones.
Research shows that consuming a small amount of dark chocolate (30-50g per day) can reduce cortisol levels and improve mood. But remember, the key words are "dark" and "moderate"!
How does dietary sugar affect cortisol levels?
While dark chocolate can be beneficial, excessive sugar intake has the exact opposite effect on blood cortisol levels. There is a direct link between sugar intake and cortisol release.
When we consume highly processed foods rich in sugar, our blood glucose levels rise sharply. This triggers the release of insulin, which lowers blood sugar, sometimes causing a sudden drop (hypoglycaemia). The body recognizes this drop as stress and releases cortisol to raise blood sugar levels. This creates a vicious circle:
- High sugar intake
- Sudden fluctuations in blood sugar
- Cortisol release
- Increased desire for sweets
- Re-introduction of sugar…
To break this cycle and lower your cortisol levels, try:
- Gradually reduce the intake of refined sugars
- Replace simple sugars with complex carbohydrates
- Always combine carbohydrates with protein or healthy fats
- Read declarations on products and avoid hidden sugars
Does caffeine really affect cortisol levels and how?
If you can't start your day without a cup of coffee, it's important to know that caffeine directly stimulates the adrenal glands to produce cortisol. This doesn't mean you have to completely cut out coffee, but it's important to understand when and how much caffeine to consume.
Our body naturally has the highest cortisol levels in the morning, between 8 and 9 o'clock. Consuming coffee during this period when cortisol is already naturally high can further raise the level of the stress hormone. Research shows that caffeine can increase cortisol levels by 30% within an hour of consumption, and this effect can last up to 6 hours.
For a healthier relationship with caffeine and lower cortisol levels:
- Wait 1-2 hours after waking up before your first coffee
- Limit intake to 1-2 cups per day
- Avoid caffeine after 2pm.
- Consider alternatives like green tea, which contains L-theanine, an amino acid that can moderate caffeine's effect on cortisol
Why is magnesium so important for reducing cortisol levels?
Magnesium is a mineral that plays a key role in more than 300 biochemical reactions in the body, including the regulation of stress hormones. Magnesium deficiency can increase sensitivity to stress and increase cortisol production.
This mineral acts as a natural relaxant for the nervous system - it helps activate the parasympathetic nervous system ("rest and digest") and reduces the activity of the sympathetic nervous system ("fight or flight"). Magnesium helps lower cortisol levels by regulating the HPA (hypothalamus-pituitary-adrenal) axis, which controls the body's response to stress.
Foods rich in magnesium that are worth including in the diet:
- Dark green leafy vegetables (spinach, kale, Swiss chard)
- Nuts and seeds (especially pumpkin seeds and almonds)
- Legumes (beans, lentils, chickpeas)
- Whole grains
- Avocado
- Dark chocolate
For optimal results, experts recommend an intake of 300-400mg of magnesium per day. Supplementation may be beneficial if dietary intake is insufficient, with magnesium citrate, glycinate or malate being the best absorbed forms.
How does hydration help reduce cortisol levels?
Dehydration, even in a mild form, is stressful for the body and can increase the level of cortisol in the body. When we are dehydrated, the concentration of sodium in the blood increases, which can activate the HPA axis and increase the production of cortisol.
Adequate hydration helps in:
- Maintaining optimal blood volume and pressure
- Supporting metabolic processes that regulate hormones
- Reducing the concentration of toxins that can stimulate the production of cortisol
- To the proper functioning of the cells of the adrenal glands
How much liquid is enough? Instead of the generic recommendation of 8 glasses a day, individualize your water intake according to your body weight and activity level. A good starting point is 30-35ml of water per kilogram of body weight per day.
Practical tips to improve hydration:
- Start your day with a glass of lemon water
- Always carry a water bottle with you
- Set reminders to drink water regularly
- Include foods with high water content in your diet (cucumber, watermelon, tomato)
- Limit your intake of diuretics such as alcohol and excessive caffeine
Why is meal timing important for controlling cortisol levels?
Not only what we eat, but also when we eat plays an important role in regulating cortisol levels. Long periods of fasting can increase cortisol levels, because the body perceives it as stress and mobilizes glucose from reserves.
For an optimal diet that supports healthy cortisol levels:
- Don't skip breakfast - the first meal of the morning is crucial for stabilizing cortisol after an overnight fast
- Eat regularly, ideally every 3-4 hours
- Avoid long periods without food (more than 5-6 hours during the day)
- Spread your protein intake evenly throughout the day
- Consume complex carbohydrates with dinner for better sleep and more stable cortisol levels throughout the night
- Keep your blood sugar stable by combining protein, healthy fats and complex carbohydrates at every meal
Interestingly, studies show that breakfast time is particularly important for cortisol regulation – eating within an hour of waking up can help stabilize the morning spike in this hormone.
Can herbal teas really lower cortisol levels?
Herbal teas are a simple and effective way to reduce cortisol levels during the day. Certain herbs have adaptogenic properties, meaning they can help the body cope better with stress and regulate the production of stress hormones.
The best teas for reducing cortisol levels are:
- Chamomile tea - contains apigenin which binds to the same receptors in the brain as benzodiazepines, creating a mild sedative effect without addiction
- Lemon balm (melissa) – studies show it can lower cortisol levels and improve mood
- Ashwagandha tea – this powerful adaptogen has shown significant effects on lowering cortisol levels in clinical studies
- Valerian - traditionally used to improve sleep quality, which indirectly helps regulate cortisol
- Green tea – contains L-theanine which can reduce stress and cortisol while increasing focus
For best results, try consuming 2-3 cups of these teas daily, especially during periods of increased stress or before bed. The very ritual of making and drinking hot tea has a calming effect that can help reduce stress and cortisol.
A practical diet plan to reduce cortisol levels naturally
Now that we know what foods and habits can help lower cortisol, here's a simple, practical plan you can start implementing right away:
Morning Routine to Stabilize Cortisol:
- A glass of lukewarm water with lemon after waking up
- A breakfast rich in protein and complex carbohydrates within an hour of waking (eg oatmeal with nuts and berries)
- Wait 1-2 hours before the first coffee
Daily diet plan:
- 3 main meals and 1-2 nutritious snacks
- In each meal, combine:
- Quality proteins (fish, poultry, eggs, legumes)
- Healthy fats (avocado, olive oil, nuts)
- Complex carbohydrates (whole grains, sweet potatoes)
- Lots of different colored vegetables
Anti-cortisol foods for daily use:
- At least 5 servings of fruits and vegetables rich in vitamin C
- 2-3 servings of oily fish per week
- A handful of nuts and seeds a day
- 2-3 cups of herbal tea
- Sufficient water according to body weight
- A small amount of dark chocolate as an anti-stress snack
Foods to limit:
- Refined sugars and simple flours
- Processed foods and trans fats
- Alcohol
- Excessive caffeine intake
- Too salty food
Conclusion
Controlling cortisol levels through diet doesn't have to be complicated, but it does require consistency and awareness of daily habits. When you take the first steps towards better food choices, regular meals and hydration, you can already feel the first results — more energy, better sleep, more stable mood and less feeling of internal pressure.
That's exactly why we are in Fitt Pro Team developed Bye Bye Weight and Hello Balance — programs that are not only about losing weight, but about achieving inner balance and permanent lifestyle changes.
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Key points to remember
- Diet rich in vitamin C, omega-3 fatty acids and magnesium directly helps reduce cortisol levels in the blood
- Reduce your intake of refined sugar which causes fluctuations in blood sugar levels and stimulates the production of cortisol
- Be smart with caffeine. – limit intake and avoid when cortisol levels are naturally high (morning and late afternoon)
- Maintain good hydration. because even mild dehydration can increase the level of stress hormones
- Eat regularly and do not skip meals, especially breakfast, which is key to stabilizing the morning cortisol spike
- Include adaptogenic herbs and teas which can naturally help the body cope better with stress
- Combine protein, healthy fats and complex carbohydrates in each meal for a stable blood sugar level
- Take advantage of the calming properties of dark chocolate in moderate amounts as a healthy anti-stress snack
Keep in mind that proper nutrition is only one aspect of managing cortisol levels. For optimal results, combine these nutritional strategies with regular physical activity, stress management techniques like meditation or deep breathing, and quality sleep.
