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.

Outlines

00:00

🍽️ Foods That Naturally Decrease Cortisol

Emma McAdam, a licensed marriage and family therapist, discusses the impact of diet on cortisol levels, the stress hormone. She explains that while cortisol is essential for the body's fight or flight response, chronic exposure can lead to various health issues, including anxiety, depression, fatigue, and heart disease. McAdam emphasizes the importance of an anti-inflammatory diet, rich in fruits, vegetables, whole grains, and polyunsaturated fats, as opposed to a traditional American diet high in fat, sugar, and carbs. She also highlights the benefits of whole foods over supplements for gut health and nutrient diversity. Foods high in B vitamins, omega-3s, and magnesium are recommended for their ability to metabolize cortisol, reduce inflammation, and regulate bodily processes.

05:03

🥗 Strategies for Managing Cortisol Through Diet

In the second paragraph, McAdam continues the discussion on cortisol management by focusing on specific dietary strategies. She advises regular meals to prevent blood sugar fluctuations and stress, emphasizing the importance of protein-rich foods like beans and legumes, which also have antioxidant properties. The role of a healthy gut microbiome in mental health is introduced, with serotonin production in the gut being linked to good bacteria. McAdam suggests consuming a variety of high-fiber foods and probiotics to maintain a healthy gut. She also warns against foods that can increase cortisol levels, such as alcohol, caffeine, saturated fats, and simple sugars. The video concludes with a reminder that while diet is important, a holistic approach to stress management is necessary, and she invites viewers to explore her free course on grounding skills for stress, anxiety, and PTSD.

Keywords

💡Cortisol

Cortisol is known as the 'stress hormone,' playing a key role in the body's response to stress by triggering the 'fight or flight' reaction. It is released by the adrenal gland in response to physical or mental threats. The video emphasizes that while cortisol is helpful in the short term, chronic exposure can lead to various health issues, making it a central theme in managing stress levels through diet.

💡Stress Management

Stress management in the video is discussed in the context of achieving a healthy work-life balance, setting good boundaries, getting adequate sleep, and exercising. It also highlights the significant impact of diet on stress levels, as certain foods can either increase or decrease cortisol levels, which is integral to the body's stress response.

💡Anti-Inflammatory Diet

An anti-inflammatory diet is presented as a way to counteract the impact of cortisol and reduce inflammation in the body. The video suggests that such a diet, which typically includes fruits, vegetables, whole grains, and polyunsaturated fats, can help lower cortisol levels compared to a traditional American diet high in fats, sugars, and carbs.

💡Inflammation

Inflammation is described as a low-level stress response in the body, where the immune system's attempt to eliminate pathogens can also damage healthy tissue, contributing to chronic stress. The video connects inflammation with increased intestinal permeability, or 'leaky gut,' which can further trigger inflammation and stress.

💡B Vitamins

B vitamins, particularly B12, are highlighted for their role in helping the body metabolize cortisol. Foods rich in B12, such as organ meats, beef, chicken, eggs, nutritional yeast, and fortified cereals, are recommended in the script as part of a strategy to naturally decrease cortisol levels.

💡Omega-3s

Omega-3 fatty acids are noted for their ability to reduce inflammation. The video mentions that while fish is a common source, plant-based sources like walnuts, avocados, chia, and flax can also provide omega-3s, which are beneficial in managing stress and cortisol levels.

💡Magnesium

Magnesium is essential for various bodily processes, including muscle relaxation, reducing inflammation, and metabolizing cortisol. The video points out that magnesium can be lost during stress and that its deficiency can exacerbate stress levels, creating a vicious cycle. Foods rich in magnesium, such as pumpkin seeds, almonds, and dark chocolate, are suggested to help decrease anxiety and stress.

💡Blood Sugar Regulation

The video emphasizes the importance of regulating blood sugar to decrease cortisol levels, advising against going too long without food, which can be stressful for the body. Eating regular meals and protein-rich foods, especially beans and legumes, can help maintain stable blood sugar levels and reduce stress.

💡Gut Microbiome

A healthy gut microbiome is linked to improved mental health in the video. It explains that most serotonin in the body is found in the gut, and having good bacteria can enhance mental well-being. The script suggests consuming high-fiber foods and probiotics to promote a healthy gut microbiome.

💡Probiotics

Probiotics, or foods containing live beneficial bacteria, are discussed as a way to support a healthy gut microbiome. Examples given in the script include live yogurt, kimchi, kombucha, kefir, and sauerkraut, which can contribute to better mental health by supporting the gut's good bacteria.

💡Hydration

The video mentions the importance of staying hydrated to reduce stress, as dehydration can be a stressor for the body. It cites a study showing that dehydrated soccer players had higher cortisol levels, suggesting that drinking enough water daily can help manage stress.

Highlights

Emma McAdam discusses the impact of diet on cortisol levels, a hormone associated with stress.

Cortisol is essential for the body's fight or flight response but can be harmful if chronically elevated.

A traditional American diet high in fat, sugar, and carbs is linked to higher cortisol levels.

An anti-inflammatory diet, similar to the Mediterranean diet, can help decrease inflammation and cortisol.

Foods high in B vitamins, particularly B12, can aid in metabolizing cortisol.

Omega-3 rich foods such as fish, walnuts, and avocados reduce inflammation and cortisol levels.

Magnesium-rich foods are crucial for muscle relaxation, reducing inflammation, and metabolizing cortisol.

Stress can lead to the excretion of magnesium and potassium, intensifying the stress response.

Eating regular meals and protein-rich foods can help regulate blood sugar and decrease cortisol.

A healthy gut microbiome is linked to improved mental health and can be supported by a high-fiber diet.

Consuming a variety of plant fibers supports good bacteria in the gut, contributing to mental well-being.

Probiotics in foods like yogurt, kimchi, and kombucha promote a healthy gut microbiome.

Staying hydrated is important as dehydration can increase stress and cortisol levels.

Alcohol, caffeine, saturated fats, and simple sugars can increase cortisol production.

Moderation in consuming carbs and sugars is advised to manage stress levels effectively.

Emma McAdam emphasizes the importance of a holistic approach to stress management beyond diet.

A free course on grounding skills for stress, anxiety, and PTSD is offered for further stress management education.

Transcripts

[Music] i'm emma mcadam i'm a licensed marriage  and family therapist and today we're going to talk  

about foods that naturally decrease cortisol  managing stress involves a lot of things  

a healthy work-life balance good boundaries sleep  exercise but changing what you eat can also have  

a big impact on your stress levels and that's  because what you eat impacts cortisol levels now  

cortisol is known as the stress hormone it's part  of the activating energizing response in your body  

and it triggers the fight or flight response but  it plays a lot of other important roles in your  

body too cortisol helps regulate everything from  sleep cycles and inflammation to blood pressure  

and blood sugar levels now cortisol is released by  the adrenal gland in response to a physical threat  

like an injury or a mental threat like a deadline  and cortisol isn't inherently bad it's it's  

helpful in the short term but being exposed to it  for too long can lead to a chronic stress response  

which can contribute to more anxiety depression  fatigue inflammation weight gain higher blood  

pressure a decreased immune system a higher chance  of diabetes and heart disease so you can see how  

decreasing cortisol can have a big impact on both  physical and mental health so when researchers  

explored how diet impacts cortisol they found  that people on a traditional american diet of  

high fat sugar and carbs had much higher cortisol  levels than people who are eating more fruits  

vegetables whole grains and polyunsaturated fats  so an anti-inflammatory diet can counteract the  

impact of cortisol inflammation is essentially a  low-level stress response in the body your immune  

system sends out macrophages and cytokines to kill  off pathogens but the side effect is that it also  

damages healthy tissue and leads to chronic stress  on the body inflammation also increases intestinal  

permeability which is known as leaky gut and this  can allow bacteria into the bloodstream and that  

can trigger even more inflammation to counter  it so when we eat foods that cause inflammation  

we essentially trigger that stress response in the  body but you can choose foods that lower cortisol  

inflammation and the stress response as we go  through this list of foods you may recognize it  

as having a lot in common with the mediterranean  diet the mediterranean diet has been found to be  

quite effective at decreasing inflammation and  it's been shown to improve mental health okay  

one last thing before we jump in while you  can supplement with many of these nutrients  

you'll almost always be better off eating  whole foods that are nutritionally dense  

and not just supplements that's partly  because your gut health depends on the fiber  

from the whole food and also because the nutrients  in foods are more diverse and complex than  

the simple concentrated supplements okay so  let's talk about foods that naturally decrease  

cortisol first foods high in b vitamins can  help metabolize or burn off cortisol and this  

is especially true of foods that are high in b12  and these include organ meat beef chicken eggs  

nutritional yeast and fortified cereals so this is  when they add b12 to cereals okay next foods high  

in omega-3s these reduce inflammation now fish  are often the best source but you can get omega-3s  

from plant-based sources as well so these include  walnuts avocados salmon chia flax olive oil tuna  

mackerel herring anchovies etc next is magnesium  rich foods magnesium is essential for tons of  

bodily processes but it's especially essential  for relaxing muscles reducing inflammation and  

metabolizing cortisol it also helps regulate  the heartbeat and decrease blood pressure  

when we're stressed we excrete magnesium and  potassium in our urine and low levels of magnesium  

can intensify stress which can create a vicious  cycle now getting enough magnesium has been shown  

to help decrease anxiety and stress you can find  magnesium in pumpkin seeds and other seeds like  

almonds and pistachios it's also you can also  find magnesium in broccoli bananas avocado  

artichokes spinach also dark chocolate it's got  magnesium and it has high amounts of flavonoids  

which lower stress reactivity in the adrenal  glands so yeah chocolate right the next thing  

that you want to think about is foods that help  regulate blood sugar so these are also important  

to decrease cortisol if you let yourself get  too hungry by going too long between meals  

that can actually be quite stressful  for the body so eat regular meals and  

protein-rich foods especially beans and  legumes which have antioxidant properties  

another thing that's helpful is foods that  promote a healthy gut microbiome now i'll  

make an entire video on how important your gut  bacteria is for mental health but long story  

short most of the serotonin in your body is in  your gut and having good bacteria in your gut  

can really improve mental health now there's two  ways to do this first eat lots of high fiber foods  

and a lot of variety fiber comes from plants so  fruits and vegetables are really important and  

the fiber the different fibers from the different  fruits and vegetables is what the good bacteria  

eat so having lots of fiber keeps them happy and  keeps your gut healthy fiber is called a prebiotic  

one dietitian i spoke with recommends that you  eat 30 different types of plants per week and  

that's going to help keep the probiotics happy  in your gut and so that's what we're talking  

about for number two is probiotics these are  foods that have good bacteria in them these are  

things like live yogurt kimchi kombucha kefir and  sauerkraut okay and lastly just stay well hydrated  

dehydration is a stress around the body so  one study showed that young soccer players who  

were more dehydrated also had higher cortisol  levels so just drink enough water every day  

also it's important to know some foods that can  really increase cortisol include alcohol caffeine  

saturated fats simple sugars like sodas and  candy but also simple carbs like white breads can  

you know contribute to more cortisol now not all  carbs or sugars are bad for you you can eat them  

in moderation you just want to be you know mindful  of how they're impacting your stress levels  

okay so there are five types of food that can  help you decrease cortisol and stress levels  

now like i said before you can't just rely on  food for stress management it's better to take  

a whole body approach but knowing what foods to  eat and not to eat to manage cortisol can be one  

really important piece in your treatment puzzle  i hope you found this video helpful if you'd  

like to learn more about how to calm the stress  response in your body check out my free course  

grounding skills for stress anxiety and ptsd i  teach about 20 skills to soothe anxiety in your  

nervous system and the link is in the description  okay thanks for watching and take care [Music] you