A person trying to lower their cortisol levels should eat a balanced diet, paying particular attention to their sugar and caffeine intake. Some foods that may help to keep cortisol levels stable include: bananas.
Not only can bananas provide a great source of energy, but research showsTrusted Source they can also reduce inflammation and oxidative stress levels that are associated with increased cortisol.
Bananas, oranges, melons, spinach, broccoli, sweet potatoes, and prunes. "Excess cortisol can cause the kidney to excrete potassium, so these potassium-rich food sources can restore those levels and decrease the side effects that come with stress and elevated cortisol," says Moday.
Take deep breaths. Several studies reveal the benefits of deep-breathing exercises for at least five minutes, three to five times a day. Research shows that it helps to lower cortisol levels, ease anxiety and depression, and improve memory. To get started, try using a deep-breathing app like Insight Timer or Calm.
Consume Enough Food, Protein and Water. Eating enough protein and calories, and drinking enough clean, filtered water is also critical to keeping stress hormone levels low. Studies show that severely restricting calories elevates cortisol levels (108, 109).
Research suggests these herbs and natural supplements might lower stress, anxiety and/or cortisol levels: Ashwagandha. Rhodiola. Lemon balm.
“Eating foods such as processed meats, high sugar foods, caffeine and alcohol, which provide little nutritional value, have been associated with more psychiatric symptoms and can increase cortisol levels—our primary hormone responsible for stress,” she said.
Low-glycemic-index foods can lower cortisol levels in your body. It is recommended to consume foods such as eggs, meat, poultry, fish, and vegetables to lower cortisol levels.
When you eat yoghurt, the calcium tells your body to make less cortisol. Cortisol is a steroid hormone which is responsible for a number of your body's processes, including your metabolism and immune responses. We all need it, but too much cortisol can lead to weight gain.
Thanks to their high content of vitamin C (one cup contains 24% of our recommended daily allowance) and antioxidants, blueberries can help regulate and prevent spikes in cortisol levels, by repairing and protecting cells damaged by the stress hormone; thus helping to calm nervous disorders such as anxiety.
Juices that are high in vitamin C can lower the levels of cortisol and other stress hormones in the body. This includes orange, grapefruit, and strawberry juices. Juices can also be high in calories, so don't drink too much.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol.
Ambrosia apples have vitamin C which helps the body deal with excess amounts of cortisol (the stress hormone).
Sweet potatoes are a great carb, rich in nutrients, and it doesn't hurt that they're also super delicious. But did you know that they can help lower stress hormones in your body? Sweet potatoes help lower cortisol, the hormone produced by the adrenal glands that makes you feel stressed.
Carbs, however, prompt our brain to secrete more of a hormone called serotonin, which is often stunted by high levels of cortisol. Complex carbohydrates like oatmeal, beans, whole grains, starchy veggies, and lentils, can support and stabilize blood sugar levels that can be lowered by the presence of cortisol.
Adrenal gland tumors or disease.
Problems with the adrenal glands can cause them to make too much cortisol. The most common is a tumor in the outer part of the adrenal gland called an adrenal adenoma. These tumors are not cancer, and only some make too much cortisol.
Examples of cortisol blockers include mifepristone and pasireotide, which are FDA-approved for the treatment of Cushing syndrome. When cortisol levels are too high for too long, it can increase the risk of other medical conditions like diabetes, heart disease, and high blood pressure.
How to prevent cortisol spikes at night? Prevent cortisol spikes at night by keeping stress low, getting enough sleep, staying in sync with your circadian rhythm (or body clock), avoiding late-night intense exercise, and eating a healthy diet.
Common signs and symptoms of higher-than-normal cortisol levels include: Weight gain, especially in your face and abdomen. Fatty deposits between your shoulder blades. Wide, purple stretch marks on your abdomen (belly).
“Cortisol is one of those stress hormones. Staying in a good hydrated status can keep your stress levels down.
Drinking plenty of water to avoid dehydration also helps to keep cortisol levels lower.
Research has shown that ashwagandha is an effective cortisol reducer. It lowers cortisol levels by nearly 30%. Rhodiola Rosea is another adaptogenic herb that boosts energy and stamina. It lowers cortisol and promotes stress resistance.