Protein-rich meals are known to induce a substantial increase in cortisol secretion (6–9).
Some research studies suggest that whey protein, especially its main active component Alpha-lactalbumin, may help reduce levels of cortisol while simultaneously increasing production of serotonin.
“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.
High quality proteins
The hormones and neurotransmitters that make up your body's stress response are made from the amino acids you get from protein in foods. “If you're not getting enough protein, you could have deficiencies in the nutrients that play a role in your mood and how your brain functions,” says Munder.
Protein helps stimulate the production of the brain chemicals norepinephrine and dopamine, which, like serotonin, are neurotransmitters and carry impulses between nerve cells.
A bad diet: Diets high in animal proteins, fats, refined sugars, and salt have been linked to disturbed cortisol secretion. Medical conditions: Cushing's syndrome or Cushing's disease, Addison's disease, or a tumor on your adrenal glands or pituitary gland.
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.
Cortisol blockers are medications that decrease the amount of cortisol in your body. These medications are necessary to treat health conditions like Cushing's syndrome. However, some people use them as a dietary supplement for weight loss and muscle building.
Various factors can cause high cortisol levels. But the biggest culprits on the list are sleep insufficiency, chronic stress, circadian misalignment, high-intensity exercise or overtraining and certain medical conditions like Cushing's disease.
Swimming. As well as being a great full-body workout, swimming is a fun and effective way to relieve stress. Swimming also releases neurochemicals in the brain that make the body feel good. One study found that, compared to running, swimming was more effective in reducing cortisol.
When you're dealing with adrenal fatigue, it's imperative that you consume adequate amounts of protein. Organic turkey, in particular, can be beneficial to folks who struggle with adrenal fatigue symptoms because it contains tryptophan. Tryptophan is an amino acid that can help you to feel calmer and less stressed.
Fish oil. Fish oil is a great source of omega-3s. Studies show that people with higher stress levels also happen to have lower levels of omega-3s. Another study found that four months of omega-3 supplementation led to overall lower levels of cortisol during stress.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol.
“The best way to lower cortisol in the body is to focus on an anti-inflammatory diet,” Barth says. “That means fewer processed foods and more whole foods.” The goal is to eat foods that reduce inflammation in your body, thus reducing cortisol levels.
Yogurt is a great breakfast option because it an easy way to start your morning with protein to keep you full and probiotic bacteria, which have been shown to help support mental function and offset stress-hormone cortisol.
Studies have even demonstrated that eating foods such as yogurt or kefir, which contain probiotics, may help lower cortisol levels. Foods High in Antioxidants: Antioxidants are compounds that shield the body from free radical damage that can lead to inflammation and elevated cortisol levels.
Whether in a candy bar or steamy mug of hot chocolate, this favorite has been shown to lower cortisol levels. 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.
An abnormality of the adrenal glands, such as an adrenal tumor, may cause Cushing's syndrome. Most of these cases involve non-cancerous tumors called adrenal adenomas, which release excess cortisol into the blood. Adrenocortical carcinomas, or adrenal cancers, are the least common cause of Cushing's syndrome.
As the body's primary stress hormone, cortisol surges when we perceive danger, and causes all the symptoms we associate with “fight or flight”—increased blood pressure and heart rate, muscle tension, and the digestive system slamming to a halt, resulting in nausea, vomiting, and diarrhea.
Research has found, for example, that mindfulness-based stress reduction therapy can lower cortisol and feelings of stress. And yoga can bring down high cortisol levels, heart rate and blood pressure.
A high protein breakfast has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation and by decreasing the desire to snack at night .
Mood Changes
So a lack of protein in your diet could mean your body can't make enough of those neurotransmitters, and that would change how your brain works. With low levels of dopamine and serotonin, for example, you may feel depressed or overly aggressive.
Morning Power
Add some protein to your morning meal. Research shows that getting plenty of this nutrient first thing helps you stay full and satisfied longer. It may even help you eat less throughout the day.