8 Foods That Can Help Lower Your Cortisol Levels and Make You Feel Calmer

Cortisol, “stress hormone”, helps control stress responses and regulates blood sugar, blood pressure and inflammation.

Although cortisol plays an important role in health, high levels can contribute to problems such as anxiety, bad sleep, weight gain and a weakened immune system.

Fortunately, carrying out a healthy lifestyle, including following a diet rich in foods rich in nutrients, can support the regulation of cortisol.

Continue to read to discover the best foods that experts recommend helping to bring your cortisol levels back in balance.

Cocoa products, such as cocoa powder and dark chocolate, are filled with magnesium, which can help reduce cortisol. Magnesium reduces the release of adrenocorticotropic hormone (ACTH), a hormone produced by the pituitary gland that stimulates the adrenal glands to release cortisol.

“Magnesium is involved in the metabolism of cortisol and is a key player to help the body regulate cortisol levels,” said Hamdan, MD, integrative and founder of Timebeam, said Health. “My preference is homeless chocolate, which means that it is not alkized,” she said. ALCELIZATION is a treatment that reduces the acidity of the cocoa and modifies its color, its flavor and its solubility.

Advice for consumption: Hamdan likes to mix pure cocoa powder and a pinch of turmeric in milk or plant milk to make a delicious drink rich in magnesium.

Matcha is rich in L-Théanine, an amino acid that can reduce stress and reduce cortisol levels.

Hamdan explained that L-Théanine in Matcha can naturally reduce cortisol levels while improving the quality of sleep, which is a major advantage. L-Théanine also improves the release of dopamine of neurotransmitters mediaking anxiety and increases alpha-frequency brain waves, which is a brain activity scheme associated with relaxation.

Advice for consumption: Hamdan recommends sipping your matcha early in the morning because caffeine in matcha can have an impact on your sleep.

“Fatty fish such as salmon and wild pissing sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties and play an essential role in brain health and mood regulation”, Jason ITRI, MD, PHD, founder of the Longevity Health Clinic in Charlottesville, Virginie, said Health.

Studies show that taking omega-3 supplements can considerably reduce cortisol levels and stress.

Omega-3s also have powerful anti-inflammatory properties and can support and protect health from the heart and the brain. “The anti-inflammatory effects of omega-3 can help counter the pro-inflammatory effects of cortisol,” said Kimberly Rose-Francis, RDN, CDCES, LD, Health.

Advice for consumption: “The incorporation of two portions of fatty fish per week, as in a salmon bowl with green vegetables and olive oil, can be a simple but powerful food strategy to manage stress,” said Itri.

“Food fermented such as yogurt, kefir, kimchi and sauerkraut support the regulation of cortisol by improving the axis of the intestine,” said Itri. The intestinal brain axis is a signaling path between the digestive tract and the central nervous system.

These foods are filled with beneficial bacteria called probiotics. Probiotics support the overall health of the intestine, reduce inflammation and positively affect the axis of the intestinal brain, which can potentially stress and stimulate mood.

Advice for consumption: Itri recommends including fermented foods in daily meals, such as adding a few ounces of Kimchi to cereal dishes or kefir consumption for a collation rich in protein and intestinal.

“Green leafy vegetables, in particular spinach and Swiss card beets, are excellent sources of magnesium, folate and vitamin C,” said Itri. “Magnesium, in particular, is essential to modulate the response to stress and low magnesium levels are associated with increased cortisol secretion and increased sensitivity to stress,” he explained.

To keep your optimal magnesium levels, the ITRI recommends putting your consumption of foods rich in magnesium, such as green vegetables with dark leaves.

Advice for consumption: “The addition of a handful of green vegetables to a smoothie or use them as a base for a salad can help meet the daily needs of magnesium,” he said.

Study results suggest that increasing carbohydrates in healthy diet can reduce cortisol and reduce the reactivity of stress -related cortisol.

“The consumption of nutritious carbohydrates can reduce increases related to the stress of glucocorticoid hormones such as cortisol by increasing the production of serotonin, the production of serotonin, a neurotransmitter stabilizing mood,” said Rose-Francis.

“The whole grains such as brown rice, corn and quinoa are incredibly nutritious and versatile,” said Rose-Francis.

Advice for consumption: To increase your whole grain intake, it recommends exchange white rice for brown rice, using air popcorn as a snack or adding quinoa as the basis of a bowl of nourishing Buddha.

Beans are an excellent source of magnesium, which is essential for the response to your body stress. Eating more foods rich in magnesium, like beans, can help keep cortisol at a healthy level.

Beans are also rich in fiber, which is important for the health of the heart and the digestive system. Research suggests that a higher contribution of fibers, especially soluble fibers, which are in beans, can stimulate the production of short chain fatty acids (SCFA), which can help regulate the response to body stress and potentially reduce cortisol levels.

Advice for consumption: “Although I like dried beans, I always keep beans canned at hand when I need something fast,” said Amanda Sauceda, MS, RD, creator of the intestine mindful Health. It also recommends using beans as an accompaniment dish or incorporating them into plants based on plants or even bakery products, such as brownies, for a helping fiber and protein.

“Avocats are another good source of magnesium, which makes it an excellent food for regulating natural stress,” said Jennifer Pallian, BSC, RD, Faodess designer, said Health.

Unfortunately, about half of the American population does not respect the recommended consumption for magnesium daily, which can contribute to high stress levels and the deregulation of cortisol.

Advice for consumption: “Try to spread avocado puree on the toasted bread in the morning, mix it in a smoothie or use it to make Guacamole associated with whole wheat pita corners cooked in the oven,” recommended Pallian.

Cortisol is a steroid hormone produced by the adrenal glands. The production of cortisol is regulated by the hypothalamo-pituitary-surrenalian axis (HPA), which is the main system of response to the stress of the body.

Although cortisol is important for your health, having chronically high cortisol levels can be bad for you. Studies show that high cortisol can remove your immune system and increase the risk of health problems such as heart disease.

Chronic stress, underlying health problems such as Cushing syndrome, and some drugs can all lead to chronically high cortisol levels. Your diet can also have an impact on cortisol levels.

For example, studies show that diets rich in nutritious foods, such as vegetables, nuts and fruits, are associated with lower cortisol levels, while diets rich in ultra-transformed food and added sugar can increase cortisol.

The choice of certain foods rich in nutrients such as fibers, magnesium and omega-3 can support a healthy response of stress and help maintain optimal cortisol levels.

Cortisol is a hormone that plays several important roles in the body, but chronically high levels can negatively affect your health.

In addition to managing stress and maintaining a healthy lifestyle, consumption of nutrients rich in nutrients, especially those rich in magnesium and fiber, can help support balanced cortisol levels and promote general well-being.