5 Foods That Naturally Decrease Cortisol, the Stress Hormone

Summary

Emma McAdam, a licensed marriage and family therapist, discusses the impact of diet on cortisol levels, the hormone associated with stress. She explains that a diet rich in fruits, vegetables, whole grains, and polyunsaturated fats can counteract cortisol's negative effects, which include anxiety, depression, and inflammation. Foods high in B vitamins, omega-3s, magnesium, and those that regulate blood sugar and promote a healthy gut microbiome are recommended. The video also emphasizes the importance of hydration and avoiding foods that increase cortisol, such as alcohol, caffeine, and simple carbs.

Takeaways

• 🍽️ Diet impacts cortisol levels; what you eat can significantly influence stress levels due to its effect on cortisol production.
• 🏃‍♂️ Cortisol is the 'stress hormone', playing a role in the body's fight or flight response and regulating various bodily functions.
• 🚨 Chronic exposure to cortisol can lead to negative health effects such as anxiety, depression, fatigue, and increased risk of diseases.
• 🥗 A diet rich in fruits, vegetables, whole grains, and polyunsaturated fats can help lower cortisol levels compared to a traditional high-fat, sugar, and carb diet.
• 🥦 Foods high in B vitamins, especially B12, can help metabolize cortisol. Good sources include organ meats, beef, chicken, eggs, and fortified cereals.
• 🐟 Omega-3 rich foods reduce inflammation and can be obtained from both fish and plant-based sources like walnuts, avocados, and flaxseeds.
• 🌰 Magnesium-rich foods are crucial for muscle relaxation, reducing inflammation, and metabolizing cortisol. Examples include pumpkin seeds, almonds, and dark chocolate.
• 🍬 Eating regular meals and protein-rich foods helps regulate blood sugar and decrease cortisol. Skipping meals can stress the body.
• 🌿 A healthy gut microbiome is linked to better mental health. High-fiber foods and probiotics support a diverse gut bacteria population.
• 💧 Staying hydrated is important as dehydration can increase stress and cortisol levels.
• 🚫 Foods that increase cortisol include alcohol, caffeine, saturated fats, simple sugars, and simple carbs like white bread.
• 🧩 Managing stress involves a holistic approach, and while diet is a key component, it should be combined with other lifestyle practices for best results.

Q & A

What is the primary focus of the video by Emma McAdam?

The video focuses on discussing foods that can naturally decrease cortisol levels, which is the stress hormone.

What is cortisol and why is it important to manage its levels?

Cortisol is known as the stress hormone, which is part of the body's activating and energizing response. It helps regulate various bodily functions such as sleep cycles, inflammation, blood pressure, and blood sugar levels. Managing cortisol levels is important because chronic exposure can lead to anxiety, depression, fatigue, inflammation, weight gain, and other health issues.

How does diet impact cortisol levels according to the video?

The video suggests that people on a traditional American diet high in fat, sugar, and carbs have higher cortisol levels compared to those who consume more fruits, vegetables, whole grains, and polyunsaturated fats.

What is the role of inflammation in the body's stress response?

Inflammation is essentially a low-level stress response in the body. It can damage healthy tissue and lead to chronic stress on the body. It also increases intestinal permeability, known as leaky gut, which can trigger more inflammation.

Why is it better to consume whole foods rather than just supplements for managing cortisol levels?

Whole foods are nutritionally dense and provide a more diverse and complex range of nutrients than simple concentrated supplements. They also support gut health through fiber, which is essential for maintaining a healthy gut microbiome.

Which foods are high in B vitamins that can help metabolize cortisol?

Foods high in B vitamins, especially B12, include organ meats, beef, chicken, eggs, nutritional yeast, and fortified cereals.

What role do omega-3s play in managing cortisol levels?

Omega-3s help reduce inflammation, which in turn can lower cortisol levels. They can be obtained from both fish and plant-based sources like walnuts, avocados, chia, flax, and olive oil.

How does magnesium contribute to stress and cortisol management?

Magnesium is essential for relaxing muscles, reducing inflammation, and metabolizing cortisol. It also helps regulate heartbeat and decrease blood pressure. Magnesium-rich foods include pumpkin seeds, almonds, pistachios, broccoli, bananas, avocado, artichokes, spinach, and dark chocolate.

Why are foods that regulate blood sugar important for decreasing cortisol levels?

Foods that regulate blood sugar help prevent the body from experiencing stress due to hunger. Regular meals and protein-rich foods, especially beans and legumes, are beneficial in this regard.

How does a healthy gut microbiome contribute to mental health and stress management?

A healthy gut microbiome is important for mental health because most of the serotonin in the body is produced in the gut. Consuming high-fiber foods and probiotics can promote a healthy gut microbiome.

What are some foods and substances that can increase cortisol levels?

Foods and substances that can increase cortisol levels include alcohol, caffeine, saturated fats, simple sugars like sodas and candy, and simple carbs like white bread.

What is the importance of staying hydrated in relation to cortisol levels?

Staying well-hydrated is important as dehydration can be a stressor for the body. One study showed that dehydrated individuals, such as young soccer players, had higher cortisol levels.

What is the Mediterranean diet and how does it relate to stress and cortisol management?

The Mediterranean diet is characterized by a high intake of fruits, vegetables, whole grains, and polyunsaturated fats. It has been found to be effective at decreasing inflammation and improving mental health, which can help in managing stress and cortisol levels.