Cortisol Reduction Foods

You already know that stress can cause health problems. When you experience stress, your body's natural reaction is to release the hormone cortisol. In small doses, cortisol isn’t harmful to your health. But if you experience chronic stress, elevated cortisol levels over time may add to sleep, mood and memory problems, and could even contribute to abdominal obesity.

Fortunately, there is something you can do. By incorporating an assortment of cortisol-reducing foods into your daily diet, you will get started on your way back to health.

Spinach

The magnesium in these leafy greens helps balance your body’s production of cortisol. Try tossing the spinach with a citrus-based fruit for a delicious salad loaded with vitamin C.

Beans and Barley

Phosphatidylserine, a phospholipid located in cell membranes, may help counteract the adverse effects of cortisol. Add phosphatidylserine-rich foods, like white beans and barley, to your diet to help calm your nerves and improve your sleep.

Citrus Fruits

When stress gets you down, try replacing carb-rich snacks with a variety of citrus fruit. Research has shown that vitamin C-rich produce, like oranges and kiwis, help slow the production of cortisol.
For a great mealtime combo, toss oranges and avocado with about a tablespoon of olive oil. Laden with monounsaturated fats, these tasty additions can help reduce inflammation and decrease abdominal fat storage. Add some protein-filled grilled chicken to help keep you satisfied throughout the day!

Omega-3 Fatty Acids

The secret’s out: Omega-3s have mega health benefits! Studies show that omega-3s not only inhibit inflammation, but also help to reduce cortisol levels and perceived stress. If pills and supplements don’t excite you, try incorporating omega-rich mackerel, haddock, sardines, flaxseed and walnuts into your daily meal plan.

Microgreens

When too much tension makes you blue, it’s time to go green. While adult greens are healthy and satisfying, microgreens – young plants that are typically less than 14 days old – provide a higher concentration of nutrients. For example, baby versions of cilantro and red cabbage may contain up to four to six times as much stress-fighting vitamin C as their mature counterparts.

Holy Basil

Holy basil, also known as tulsi, is another effective stress-fighting solution. This tasty herb is part of a class of herbs called adaptogens that help reduce the production of stress hormones. If you can't grow a holy basil plant in your backyard, you can still reap the benefits of this healthy herb by brewing a cup of basil tea.

Zinc

Studies have shown zinc can help inhibit the secretion of cortisol. Fight off stress by ensuring your diet has enough sources of zinc. Just three ounces of lean pot roast or short ribs can provide a substantial amount of your daily zinc needs. If seafood is your preference, opt for oysters. Just six medium-sized oysters contain over 70 mg of zinc!

Dark Chocolate

You don't always have to bypass the candy aisle. The naturally occurring antioxidants in dark chocolate can help your body decrease inflammation and slow cortisol production. The results of one study indicated that consuming about 40 grams per day reduced cortisol levels. Dark chocolate specifies a minimum of 35% cocoa solids. If you can get up to 50% is even better. You don’t have to feel guilty about this indulgence – just limit it to a piece or two.