At some point in our lives, we have all experienced stress. The familiar sensation of anxiety before a crucial exam, interview, or presentation is all too real. Your heart races, thoughts whirl, breathing quickens, and your face may even flush with emotion.
This response occurs due to the release of cortisol, a stress hormone, by the body. Cortisol serves to elevate heart rate, blood pressure, and blood sugar levels, directing blood flow to vital organs like the heart and brain while temporarily pausing non-essential bodily functions such as digestion and reproduction.
While this stress response can be beneficial in the short term for managing immediate challenges, prolonged periods of elevated cortisol levels—common in today’s stress-filled world—can lead to a range of health issues. These may include hypertension, heightened risks of heart ailments like heart attacks and strokes, increased likelihood of diabetes, reduced libido, as well as conditions like depression, anxiety, and mood fluctuations.
Below are some of the foods that can help you lower your cortisol levels:
1. Holy Basil:
Holy Basil, also known as tulsi, belongs to a category of herbs known as adaptogens. These herbs help reduce cortisol production, making them effective in combating stress. One can cultivate a holy basil plant in their garden and use it in everyday recipes or brew it as basil tea.
2. Dried Apricots:
Dried Apricots are a good source of magnesium, which tends to deplete our bodies during stressful times. Magnesium acts as a natural muscle relaxant and aids in reducing heart palpitations. Also, they are rich in Vitamin C and fiber, which help in maintaining a strong immune system when under stress. Research comparing the antioxidant content in fresh and dried fruits has shown that dried fruits are superior. Creating a healthy dried apricot trail mix and keeping it on your desk can be a good snack option, but it’s important not to consume them excessively due to their high sugar content.
3. Asparagus:
Asparagus is beneficial for combating anxiety caused by low levels of folic acid. Just a cup of asparagus provides two-thirds of your daily folic acid requirement. Asparagus is a versatile vegetable that can be roasted, steamed, or grilled and can be used as a side dish or enjoyed alone.
4. Avocados:
Avocados offer a variety of health benefits, such as being a rich source of heart-healthy fats and B vitamins that help alleviate stress. B vitamins are essential for maintaining healthy brain and nerve cells.
They are also a good source of potassium, a mineral that can become depleted during stressful periods. For a nutritious lunch that helps combat stress, consider making guacamole with avocados.
5. Garlic:
Garlic is a rejuvenating herb that plays a vital role in managing a stressful lifestyle. It boosts the immune system and acts as a potent tonic that reduces fatigue. Garlic can assist in lowering the production of stress hormones and increasing energy levels. It also helps to regulate glucose levels, which tend to rise under stress.
Garlic aids in replenishing antioxidants that help reduce stress levels. Incorporate garlic into your everyday dishes. To fully benefit from garlic’s health advantages, it is recommended to consume it raw. Use it in recipes like guacamole, and salad dressings.
6. Blueberries:
Blueberries are packed with Vitamin C and potent antioxidants. Studies suggest that regular consumption of blueberries can reduce oxidative stress and boost anti-inflammatory cytokines. Create a stress-relieving parfait by combining blueberries, granola, and almonds.
7. Broccoli: Broccoli is another source of vitamin C, known for lowering cortisol levels and acting as a genuine stress reliever. Research shows that vitamin C plays a crucial role in reducing and preventing anxiety. Incorporate chopped broccoli into salads, or lightly cook it and drizzle with virgin olive oil or ghee (clarified butter), and garlic.
8. Green Leafy Vegetables:
Aside from broccoli, kale and spinach are excellent sources of Vitamin C. Leafy greens are also rich in magnesium, which can be depleted during times of stress, and folate, which aids in the production of mood-enhancing neurotransmitters like dopamine and serotonin.
9. Almonds:
Almonds offer a wealth of nutrients that support the body during stressful periods. They contain omega-3 fatty acids, vitamin E for immunity, B vitamins for energy metabolism, and magnesium to keep cortisol levels in check. Raw almonds with a sprinkle of sea salt make for a convenient on-the-go snack.
10. Whole Grains:
Consuming whole grains leads to a slower digestion process, resulting in a consistent release of serotonin in the body. Serotonin, known as the “happy hormone,” tends to decrease during stressful periods. Moreover, whole grains help in stabilizing blood sugar levels, preventing sudden spikes and drops that could negatively impact your mood. An excellent source of 100 percent whole grains is oatmeal. Consider enjoying a comforting bowl of oats topped with berries and a half cup of nuts.
11. Walnuts:
Walnuts, rich in omega-3 fatty acids, are beneficial for heart and brain health, reducing inflammation and stress. Incorporate walnuts into your salads and trail mixes for added nutritional benefits.
12. Red Peppers:
Rich in vitamin C, red peppers aid in healing and stress reduction. Add red peppers to your salads, soups, and stir-fries, or consider making stuffed peppers with brown rice, onions, garlic, and Italian parsley.
13. Carrots:
Root vegetables like carrots are a good source of fibre and carbohydrates, which can support serotonin production. Carrots also provide essential vitamins and minerals that benefit blood pressure and heart health. Enjoy baby carrots as a nutritious snack on their own or paired with almond butter.
14. Water:
Staying hydrated with water can help prevent dehydration-induced cortisol increase, without adding empty calories. Research on male runners suggests that maintaining hydration levels during exercise can lead to lower cortisol levels]. It is recommended to drink plenty of water, especially during physical activities.
15. Herbal Teas:
Herbal teas such as peppermint, chamomile, rose, valerian, and passion fruit offer anti-anxiety benefits, help release tension, and promote better sleep. Lemon balm tea can relax the mind without inducing drowsiness and uplift the mood. Enjoy herbal tea before bedtime, after meditation, or during stress-relieving activities like writing in a gratitude journal.
16. Onions:
Onions offer numerous health benefits, containing vitamin C and phytochemicals that enhance the efficacy of vitamin C in the body. Vitamin C is known to alleviate stress, while quercetin, found in onions, fights free radicals and suppresses cortisol release during prolonged stress.
17. Papaya:
Rich in Vitamin C, papaya supports adrenal gland function, crucial for stress management. Lycopene in papaya acts as an antioxidant, preventing cholesterol oxidation and arterial narrowing during stressful periods. Create a stress-relieving salad by combining raw papaya with watercress, walnuts, raisins, cumin, and sea salt.
18. Pineapple:
Pineapples are a nutrient-rich fruit packed with antioxidants to combat oxidative stress. Bromelain, a group of digestive enzymes in pineapples, aids digestion and provides anti-inflammatory benefits. Pineapple is also a great source of vitamin C, enhancing the body’s response to stress.
19. Ashwagandha:
Ashwagandha, also known as winter cherry or Indian ginseng, is an adaptogenic herb with proven stress and anxiety-reducing properties. A 2012 study in the Indian Journal of Psychological Medicine found that patients who took 300 mg of ashwagandha root extract twice daily for 60 days experienced a 44% drop in perceived stress scores and a nearly 28% decrease in cortisol levels. Ashwagandha powder can be easily incorporated into shakes or food, such as in the popular beverage “golden milk,” which includes turmeric powder, black pepper, almond milk, coconut oil, raw honey, cardamom, and ashwagandha powder simmered on the stove for 15 minutes.
20. Strawberries:
Strawberries are rich in vitamin C, with one cup providing 89 mg, enhancing stress coping abilities. Loaded with antioxidants, strawberries combat diseases and have anti-inflammatory effects due to anthocyanins. These antioxidants protect blood vessels, reducing the risk of heart disease and stroke. Enjoy sliced strawberries in salads.
21. Brussel Sprouts
Rich in various nutrients like Vitamin C, Vitamin K, and Folate, Brussel Sprouts are a healthy choice. Roast halved Brussel sprouts with olive oil and sea salt for a tasty and nutritious side dish.
22. Cinnamon
Cinnamon, known for its mood-boosting and cognitive performance-enhancing properties, has been used for treating anxiety and depression for centuries. It also helps lower blood sugar levels, reducing the risk of diabetes. Incorporate cinnamon into your diet through tea, shakes, desserts.
23. Quinoa
Quinoa, a complex carbohydrate and complete protein, stabilizes blood sugar levels and boosts energy. Including quinoa in a bowl with fresh mango, red pepper, avocado, greens, cilantro, and cashews drizzled with olive oil is a nutritious and satisfying meal option.
24. Collard Greens
Collard greens are packed with vitamin K and magnesium, essential for anxiety prevention. Incorporate cooked collard greens into pasta dishes or salads with other greens for a nutrient-rich meal.
25. Bananas
Bananas are a rich source of magnesium, B6, and potassium. A study published in the British Journal of Nutrition revealed that diets high in potassium can help alleviate symptoms of depression and muscle tension. Bananas also contain natural beta-adrenergic blockers that prevent excessive adrenaline spikes during stressful situations. Additionally, they contain tryptophan, a protein that converts into serotonin, the ‘happiness’ chemical. You can enjoy bananas by adding slices to your morning oatmeal, smoothies, cereals, or simply as a healthy snack.
26. Microgreens and sprouts
Microgreens and sprouts, which are young greens, are packed with vitamin C and other essential nutrients. Studies have shown that these greens are rich in phytonutrients, antioxidants, vitamins, and minerals. They are also easy to digest due to their high enzyme content. Incorporate microgreens and sprouts into your diet by using them as toppings for soups, sandwiches, salads, and smoothies.
27. Cannellini beans
Cannellini beans are a good source of phosphatidylserine, a compound that supports brain function and helps counteract the negative effects of cortisol on the body. They are high in resistant starch, which can aid in weight loss and blood sugar regulation. For a stress-relieving meal, combine cannellini beans with spinach, garlic, olive oil, and red pepper in a pan, season with salt.
28. Seeds
Seeds such as flaxseed, pumpkin seeds, and sunflower seeds are rich in magnesium, a mineral known for its mood-regulating properties. Incorporate these seeds into your diet by adding them to shakes, salads, or toppings for various dishes.
29. Amaranth
Amaranth, an ancient grain similar to quinoa, is a complex carbohydrate rich in protein, fibre, and vitamin B6. It is gluten-free and can be used to make porridge, granola, or as a thickening agent for soups and stews.
30. Olive oil
Olive oil is known for its anti-inflammatory properties and contains oleuropein, a compound that can help reduce cortisol levels. Enjoy olive oil in dishes like microgreen salads with lemon juice and sea salt for its health benefits.
If you find yourself constantly experiencing elevated cortisol levels, incorporating foods that help reduce cortisol can be beneficial in handling a demanding lifestyle and improving your well-being. Making these dietary adjustments can assist in alleviating the impact of high cortisol levels, though determining the most suitable dietary regimen for your specific requirements may seem daunting at times. Ayushakti Ayurved offers assistance, encouragement, and direction for prioritizing lifestyle changes through nutrition and supplements, aiding in the management of stress and symptoms related to autoimmune conditions.
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Blog Author: Dr Ashwini Borate
Expert Review: Dr Smita Pankaj Naram
Co-Founder, Ayushakti Ayurved Pvt Ltd
Disclaimer: This blog is for educational purposes only. Please consult an Ayurvedic practitioner before trying or consuming any medicines, home remedies or treatments mentioned in this blog. The information provided is not intended to diagnose, treat, cure, or prevent any disease.