Feel like high cortisol is taking its toll on your health and overall wellbeing? Cortisol is often called the "stress hormone" because it plays a key role in the body’s response to stress. While some cortisol is necessary for normal functioning, consistently high levels can lead to negative effects, such as anxiety, weight gain, and sleep disturbances. Studies show that eating foods rich in anti-inflammatory properties can help to calm your body and slow down the production of cortisol. Stock up on these staples the next time you head to the shops.
1. Fatty Fish
Fatty fish such as mackerel, salmon and sardines, are packed with omega-3 fatty acids, which are known for their anti-inflammatory properties and ability to regulate stress hormones. Studies have shown that omega-3s can reduce the production of cortisol in response to stress. Fatty fish are also rich in vitamin D, which plays a role in hormone regulation, including balancing cortisol levels. Regular consumption of fatty fish can support a calm, balanced response to stress while also improving overall heart and brain health.
2. Berries
Berries are packed with antioxidants, particularly vitamin C, which has been shown to lower cortisol levels in response to stress. Antioxidants help to combat oxidative stress in the body, which can help reduce the stress load and prevent spikes in cortisol.
3. Dark Chocolate
Dark chocolate (At least 70% cacao) is rich in magnesium, a mineral known to help relax muscles and reduce the physical effects of stress. Magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls cortisol production. Additionally, dark chocolate contains flavonoids, which are plant compounds with antioxidant effects that can help reduce stress hormones. Small amounts of dark chocolate can help satisfy cravings for something sweet while promoting relaxation and lower cortisol levels.
4. Green Tea
Green tea contains L-theanine, an amino acid that promotes relaxation and reduces stress without causing drowsiness. Studies suggest that L-theanine can help lower cortisol levels and improve focus, making green tea an excellent beverage to help manage stress. The small amount of caffeine in green tea also works in harmony with L-theanine to promote calm energy, unlike the jittery effect that comes from other caffeinated drinks.
5. Avocados
Avocados are a great source of healthy fats, particularly monounsaturated fats, which help support overall hormone production- which is also responsible for cortisol regulation. They are also rich in B vitamins, particularly B5 (pantothenic acid), which is known to help the adrenal glands manage cortisol production. Avocados also provide potassium, which helps regulate blood pressure and counteract some of the physical effects of stress.
The Gut connection to Cortisol
Gut health plays an important role in managing cortisol levels due to the close connection between the gut and the brain, often known as the gut-brain axis. The gut microbiome communicates directly with the brain through neural, hormonal, and immune pathways. When our gut is in healthy balance, it can help regulate the body’s response to stress, keeping cortisol levels balanced. Conversely, an unhealthy gut can trigger an overproduction of cortisol. For instance if gut inflammation occurs, the brain perceives this as a form of stress, leading to elevated cortisol levels. In contrast, a balanced gut microbiome can help modulate the stress response, promoting a sense of calm and preventing prolonged spikes in cortisol.
Start with your Gut
The key to regulating stress and cortisol levels can be found in the gut. For instance, the gut produces about 95% of the body's supply of serotonin, often called the “feel good” chemical that helps you feel focused, emotionally regulated and happier. A healthy gut microbiome also supports proper nutrient absorption, providing the body with essential building blocks for stress management and hormone regulation. An easy way to build a healthy gut microbiome is to add a daily scoop of of Care+ Gut Nutrition powder. Adding a daily scoop of Care+ can
help nourish your gut and support nutrient absorption for overall wellbeing and improved energy. P3 Gut Builder is a powerful triple-action postbiotic tonic that is
deliciously easy to enjoy as a rapid gut health boost for digestive and overall wellbeing. It is easy to enjoy on its own, mixed in water or with your favourite beverages.
