Cortisol, often referred to as the stress hormone, plays a crucial role in maintaining the body’s balance and stability. It regulates our wake-sleep cycle—boosting alertness in the morning—and coordinates with other hormones to maintain vital bodily rhythms.
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Cortisol also helps manage blood sugar levels, oversees essential metabolic processes, regulates fluid and electrolyte balance, and enhances immune response.
The Downside of Chronic Cortisol Elevation
When cortisol levels remain elevated for long periods, they place excessive strain on the body. Chronic high cortisol is strongly linked to:
Cardiovascular disease
Stroke
Type 2 diabetes
Endocrine disorders
Increased risk of obesity
Muscle mass deterioration
It also disrupts sleep quality, drains energy levels, worsens dizziness, and triggers mood swings. For this reason, keeping cortisol in check is essential for overall health.
Nutrition and hormone expert Hannah Alderson, author of Everything I Know About Hormones, explains:
“Cortisol affects the entire body—it wakes you up, increases blood sugar when needed, and regulates metabolism. It’s essential for overall health.”
However, Alderson emphasizes that prolonged high levels of cortisol can lead to serious health issues, including heart disease, stroke, type 2 diabetes, endocrine dysfunction, sleep disturbances, and muscle breakdown.
Gut Health and Cortisol
Cortisol is closely linked to gut health. Studies show that increasing the presence of beneficial gut bacteria can help regulate cortisol levels, while poor gut health can contribute to inflammation and elevated cortisol.
According to The Telegraph, certain foods can help lower cortisol levels naturally. These include:
Foods That Help Lower Cortisol
1. Yogurt
A 150g serving of plain natural yogurt is a rich source of probiotics—beneficial bacteria that have been shown to help reduce cortisol levels, likely by decreasing gut inflammation.
2. Walnuts
Walnuts contain omega-3 fatty acids, fiber, and healthy unsaturated fats that support brain health and reduce inflammation. One study found that regular omega-3 intake helped lower overall cortisol levels.
3. Extra Virgin Olive Oil
Compared to regular olive oil, extra virgin olive oil is more effective in managing stress. It’s packed with unsaturated fats and antioxidants that reduce inflammation and stress in the body.
4. Canned Mackerel or Sardines
It’s recommended to eat two servings of fish per week—one being oily fish. Oily fish like mackerel and sardines are rich in omega-3s that help reduce cortisol and inflammation.
Sardines also contain vitamin B12, which improves recovery after stress.
Mackerel provides niacin and selenium, which support hormone balance.
5. Oats
Oats contain tryptophan, an amino acid that boosts serotonin (the “happiness hormone”). They're also high in fiber, helping to stabilize blood sugar by releasing glucose slowly—both of which help reduce stress.
6. Cashew Butter
Cashew butter is a great source of protein, unsaturated fats, and micronutrients, especially magnesium, which soothes the nervous system and regulates cortisol production.
7. Kiwi
Kiwi is rich in vitamin C, which supports adrenal gland function—the glands responsible for cortisol production. Eating the kiwi with its peel also adds fiber, promoting gut health.
8. Broccoli and Spinach
Green vegetables are powerful tools for regulating cortisol. They are packed with:
Magnesium
Folate
Other stress-regulating vitamins
Broccoli is also high in vitamin C and contains sulforaphane, an anti-inflammatory compound.
Spinach stands out for its magnesium content—100g of spinach provides about 75mg of magnesium, making it one of the richest vegetables in this mineral.
Final Thought
Managing cortisol doesn’t require drastic changes—just a few adjustments to your diet can help your body handle stress more effectively. Prioritizing gut-friendly, anti-inflammatory, and nutrient-rich foods is a simple and natural step toward better mental and physical well-being.
