Cortisol, often referred to as the “stress hormone,” is a crucial component of our body’s response to stress. While it is essential for survival, chronically elevated cortisol levels can lead to a variety of health problems, including weight gain, sleep disruption, and weakened immunity. Fortunately, dietary choices can play a key role in managing cortisol levels. Nutritionist Radhika Goyal reveals not one, not two, but ten foods that can help lower cortisol levels when consumed regularly.
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What is cortisol?
Cortisol is a steroid hormone produced by the adrenal glands. It helps regulate blood sugar levels, blood pressure, and inflammation. However, chronic stress can cause excessive cortisol production, disrupting the body’s delicate balance.
What increases cortisol levels?
Many factors contribute to increased cortisol levels, including poor sleep, unhealthy diet, lack of exercise, and chronic stress. Addressing these underlying causes is essential for optimal cortisol management.
Also read: 5 Herbs That Are Also Natural Anti-Depressants
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How you can lower cortisol levels – here are 10 foods that help:
Adding certain foods to your diet can help lower cortisol levels. Here are some foods that may help:
1. Dark Chocolate:
This tasty treat contains flavonoids, which are antioxidants that may help lower cortisol levels. However, moderation is key, as dark chocolate is also high in calories.
2. Bananas:
Potassium-rich bananas support adrenal function and help control cortisol levels. They are a convenient and delicious way to increase your potassium intake.
3. Benefits of Berrylicious:
Berries are rich in antioxidants that fight oxidative stress, which is a byproduct of high cortisol levels. Add blueberries, strawberries, raspberries or blackberries to your diet for a delicious and healthy meal.
4. Fatty fish:
Salmon, mackerel and other fatty fish are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and can help reduce cortisol and adrenaline levels.
5. Porridge:
Oats are rich in soluble fiber, which helps keep blood sugar levels stable. Stable blood sugar levels may contribute to lower cortisol levels and improve mood.
6. Green tea:
This popular beverage contains an amino acid called L-theanine that promotes relaxation and lowers cortisol levels. Enjoy a cup of green tea to unwind and relieve stress.
7. Probiotic Power:
A healthy gut is associated with lower cortisol levels. Include probiotic-rich foods like yogurt, kefir, and sauerkraut in your diet to improve gut health.
8. Nuts for Nutrition:
Almonds, walnuts and other nuts are rich in vitamins, minerals and healthy fats that support adrenal function and help manage cortisol levels.
9. Avocado:
Avocados are rich in potassium and healthy fats, both of which help lower cortisol levels. Enjoy them in salads, smoothies, or as a healthy side dish.
10. Citrus Fruits:
Oranges and other citrus fruits are excellent sources of vitamin C, which helps lower cortisol levels and strengthen the immune system.
Remember, a balanced diet, regular exercise, and adequate sleep are essential for optimal stress management.
