Foods that lower cortisol and anxiety (with 3 day meal plan)
Understanding Cortisol and Its Effects on Women's Health
Cortisol is a hormone produced by the adrenal glands in response to stress. It's commonly called "stress hormone," since it releases when your body perceives danger or threat.
While cortisol plays an essential role in survival in small amounts, prolonged stress can cause cortisol levels to rise dramatically, leading to weight gain, high blood pressure, and anxiety.
Women must manage cortisol levels carefully, as fluctuations can impact reproductive health such as menstruation cycles, hormonal balance, and fertility. One way to control cortisol is through diet; In this article, we'll look at the top foods that reduce cortisol for women and provide tips on how to incorporate them into your meals.
How do foods reduce cortisol levels?
Certain foods have been scientifically proven to help lower cortisol levels through various mechanisms.
Cortisol is a hormone released by the adrenal glands in response to stress, and high cortisol concentrations for extended periods can harm health.
Here are some ways that specific foods can help reduce cortisol in the body:
- Foods Rich in Magnesium: Magnesium has been scientifically proven to have a calming effect on the body, helping reduce cortisol levels. Foods high in magnesium include spinach, pumpkin seeds, almonds, and avocado.
- Foods High in Omega-3 Fatty Acids: Omega-3 fatty acids have been demonstrated to reduce inflammation and may even lower cortisol levels. Foods rich in these essential fatty acids include fatty fish like salmon, chia seeds, and walnuts.
- Foods Rich in Probiotics: Probiotics are beneficial bacteria found in the gut that have been known to reduce inflammation and elevate moods. 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. Foods rich in antioxidants include berries, dark chocolate, and green tea.
Foods That Reduce Cortisol for Women: Our Top Picks
Dark Chocolate
Dark chocolate not only tastes amazing, but it may help reduce cortisol levels!
Research has indicated that flavonoids found in dark chocolate help reduce the production of stress hormones like cortisol. These flavonoids also encourage brain perfusion, stimulate the growth of new blood vessels and neurons, and enhance cognition.
Studies suggest that flavonoids in cocoa may preserve cognitive abilities during aging and lower the risk for Alzheimer's disease and stroke. Furthermore, these compounds interact with signaling pathways which promote neuron survival and synaptic plasticity while inhibiting neurotoxicant-induced death.
Just make sure your choice of dark chocolate contains at least 70% cocoa content (70% or higher), and limit yourself to one or two squares a day to avoid indulging in too much sugar or fat.
Examples of dark chocolate brands:
- Lindt Excellence Dark Chocolate
- Ghirardelli Intense Dark Chocolate
- Green & Black's Organic Dark Chocolate
Berries
Berries are packed with antioxidants which may reduce inflammation and lower cortisol levels. The health benefits of blueberries in particular are supported by a growing body of positive scientific evidence, including human observational and clinical research.
Studies suggest the flavonoids found in blueberries may reduce oxidative stress in the brain, which may contribute to anxiety and other mood disorders. A study published in The Journal of Nutrition found that consuming blueberries for six weeks resulted in a significant reduction of depressive symptoms for adults with metabolic syndrome.
Linked Studies:
- Recent Research on the Health Benefits of Blueberries and Their Anthocyanins (link)
- Mental Health in New Mothers: A Randomised Controlled Study into the Effects of Dietary Flavonoids on Mood and Perceived Quality of Life (link)
- Linking What We Eat to Our Mood: A Review of Diet, Dietary Antioxidants, and Depression (link)
Add berries like blueberries, strawberries, or raspberries into your morning smoothie or oatmeal bowl for a deliciouse and stress-reducing breakfast.
Fatty Fish
Fatty fish such as salmon, tuna, and sardines are packed with omega-3 fatty acids which have been scientifically proven to reduce cortisol levels and lift moods.
Furthermore, omega-3s possess anti-inflammatory properties making them an excellent addition to any diet.
Add grilled salmon into your dinner rotation or snack on canned tuna for a fast source of these essential fatty acids.
Leafy Greens
Leafy greens such as kale, spinach, and collard greens are packed with essential vitamins and minerals, such as magnesium, that can help reduce cortisol levels.
Magnesium helps regulate neurotransmitters in the brain that play a role in anxiety, such as serotonin and gamma-aminobutyric acid (GABA). Furthermore, magnesium helps control stress responses by decreasing cortisol release from stressors. Leafy greens also contain folate and B vitamin that enhances mood by increasing the production of neurotransmitters like serotonin, dopamine, and norepinephrine.
Try adding leafy greens into salads, and smoothies, or sauteed as a side dish at meals for added nutrition and taste.
Nuts
Nuts like almonds, cashews, and pistachios are high in magnesium, which has been shown to have beneficial effects on reducing mild anxiety during premenstrual symptoms as well as the risk of cardiovascular disease.
Nuts also provide healthy fats and protein making them a filling snack option. Try adding some nuts to your yogurt or oatmeal bowl for an easy stress-reducing breakfast!
Cited Studies:
- Long-term magnesium supplementation improves glucocorticoid metabolism: A posthoc analysis of an intervention trial (link)
- The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review (link)
Tips for Including These Foods Into Your Diet
Now that you understand the top foods that reduce women's cortisol, here are some helpful hints to help you include them in your diet.
Some may seem obvious but it's precisely for this reason that we can forget to do them. As they say, if you fail to plan, plan to fail.
Make a Grocery List
Before going to the store, make a list of the stress-reducing foods you want to incorporate into your diet. Doing this helps you stay focused and prevents you from buying unhealthy snacks or processed foods.
It will also help you reduce waste as you can supplement items already in your fridge avoiding doubles. Stick with your list and opt for fresh, whole foods whenever possible.
Plan Your Meals Ahead of Time
One of the simplest ways to incorporate stress-reducing foods into your diet is by planning. Doing this ensures you have all the necessary ingredients on hand and helps avoid unhealthy temptations during the week. Try meal prepping on Sundays for maximum success throughout the rest of the day!
We’ve included a grocery list and meal suggestions in section 3.
Stock Healthy Snacks
Healthy snacks can help you resist the urge to reach for unhealthy options. Try keeping a bag of mixed nuts, berries, or dark chocolate in your desk drawer or purse as an easy stress-reducing snack that you can grab when hunger strikes.
Depending on the kind of snack you are craving, here are some options that not only are healthier but also help reduce cortisol levels:
If you crave something sweet like biscuits, chocolate, or a bag of candy:
- Replace biscuits with apple slices and almond butter. This snack is high in fiber, healthy fats, and protein. Almond butter is a good source of magnesium, which can help reduce stress levels.
- Replace sweets with dark chocolate-covered strawberries. This snack is a heal
If you crave something salty like crisps:
- Replace crisps with roasted chickpeas. Chickpeas are high in protein and fiber. season them with peri-peri salt, paprika, or any other flavor you enjoy to give them a little more of a kick. Chickpeas are also a good source of magnesium.
Experiment with Recipes
Introducing new foods into your diet can be fun and exciting. Experiment with different recipes to find delicious ways to incorporate stress-reducing foods into your meals.
Look for recipes online that use these ingredients, or create your own homemade recipes using these ingredients (we have included a few examples below to help you get started)
FAQs: Your Questions on lowering cortisol levels with nutrition answered
Can food really reduce cortisol levels?
Absolutely! Studies have demonstrated that certain foods can lower cortisol levels and reduce inflammation in the body, both of which have been linked to reduced stress symptoms.
How much of these foods should I eat?
Moderation is key. Although these foods are nutritious, overeating could lead to weight gain and other negative health effects. Aim to incorporate a variety of these items into your diet with moderation.
Are there any foods I should avoid to reduce cortisol levels?
Certain types of food can increase cortisol, such as processed and sugary treats, alcohol, and caffeine. To manage cortisol levels more effectively, limit your consumption of these items.
In conclusion, adding these stress-reducing foods into your diet is an effortless and natural way to manage cortisol levels and enhance overall well-being. Planning meals ahead of time, keeping healthy snacks on hand, and experimenting with new recipes make it simple to incorporate these items into your meals and start feeling the benefits of reduced stress levels right away.
Just remember: always eat in moderation and strive for a balanced and varied diet!
Putting what you learned into action
3 Day Grocery List and Recipe Ideas to Reduce Cortisol Levels
Lowering Cortisol Levels Grocery List
- Leafy greens (spinach, kale, arugula)
- Salmon fillets (enough for 2 meals)
- Blueberries
- Almonds (enough for 2 meals)
- Greek yogurt
- Whole grain bread
- Dark chocolate (70% or higher cocoa content)
- Avocado (enough for 2 meals)
- Garlic
- Lemons
- Chicken breast
- Broccoli
- Quinoa
- Almond or peanut butter
- Whole grain crackers
- Green tea
- Red bell pepper
- Sweet potato
- Brown rice
- Walnuts
- Whole grain pasta
- Cherry tomatoes
- Basil
- Feta cheese
- Olive oil
Day 1 Grocery List:
Leafy Greens (spinach, kale, arugula), Salmon Fillets, Blueberries, Almonds, Greek Yogurt Whole Grain Bread, Dark chocolate (70% or higher cocoa content), Avocado, Garlic, Lemons
Day 1 Recipe Ideas for Lowering Cortisol:
- Breakfast: Greek yogurt topped with blueberries and almonds
- Lunch: Salmon and arugula salad with avocado and lemon vinaigrette
- Snack: Toast with mashed avocado and sliced almonds
- Dinner: Grilled salmon with garlic spinach for dessert plus dark chocolate for the finishing touch.
Day 2 Grocery List:
Berries (strawberries, raspberries, blackberries), chicken breast for grilling or roasting, broccoli, quinoa, almond or peanut butter, whole grain crackers, green tea, red bell pepper, sweet potatoes
Day 2 Recipe Ideas for Lowering Cortisol:
- Breakfast: Berry smoothie with spinach and almond butter
- Lunch: Grilled chicken breast with quinoa and broccoli
- Snack: Sliced red bell pepper flavored with almond butter
- Dinner: Baked sweet potato topped with grilled chicken plus green tea
Day 3 Grocery List:
Spinach, Tuna, Brown rice, Walnuts, Strawberries, Whole grain pasta, Cherry tomatoes, Basil, Feta cheese, Olive oil
Day 3 Recipe Ideas for Lowering Cortisol:
- Breakfast: Spinach omelet with walnuts and strawberries on the side
- Lunch: Tuna and brown rice bowl with steamed spinach
- Snack: Whole grain crackers topped with cherry tomatoes, basil, and olive oil
- Dinner: Whole grain pasta tossed in cherry tomatoes, basil, and olive oil before topping it off with grilled tuna.
These recipes offer stress-reducing foods like leafy greens, fatty fish, berries, nuts, and whole grains that can be customized according to your taste preferences.
Be sure to drink plenty of water, limit processed and sugary food intake as well as practice stress management activities like yoga or meditation to manage cortisol levels.