Stressed? Stock up on these 5 cortisol-reducing foods

In times of stress or challenges, it seems we will only feel relaxed when the stressful situation subsides, but in fact, food can significantly reduce the effects of stress on our bodies, explains naturopath and wellness expert, Vesna Hrsto.

When we’re feeling tense, anxious, worried or overwhelmed, the dominant hormone in our body and brain is the stress hormone, cortisol.

Cortisol prepares the body for the fight-or-flight response, where our body’s energy is diverted to survival rather than optimal function. With this increased stress, your digestion slows down and your immune system diminishes. This then leaves your hormone production impacted, such as your testosterone, thyroid hormones, and oestrogen and progesterone in women.

This is the worst time to make cognitive decisions because cortisol changes the way we see the world. We become reactive, hyper-vigilant and myopic in our thoughts, and our judgement is impaired.

We have diminished access to the prefrontal cortex, our brain’s CEO/executive function. This area allows for problem solving, decision-making, creativity and rational thinking; all important functions for business owners.

5 cortisol-reducing foods that help you stress less

Food is a powerful relaxant for the stress response, bringing cortisol back down to normal levels so you feel calm, clear and productive.

1. Bananas

The fastest way to reduce cortisol and maintain optimal brain function is through glucose regulation. Glucose is the main fuel for our brain. In fact, our brains use more glucose now than 1,000 years ago as it’s needed for creative problem solving, responding to the 200 or so emails at work, or even picking up the kids in traffic – all functions of the prefrontal cortex.

When we’re stressed we often crave carbohydrates, as it increase the synthesis of the mood enhancer chemistry – serotonin – that signals ‘everything is going to be ok’, and we can relax.

Bananas are a rich source of magnesium, which can decrease cortisol and improve sleep. They also contain tryptophan, which is a precursor to serotonin.

2. Oats

Another great source of magnesium to relax the stress response, they are also high in B-vitamins, which are essential for energy, especially when stressed.

Oats are rich in fibre and take longer to digest. In doing so, they ensure a constant, steady release of the happiness hormone, serotonin. In addition to this, they also help to stabilise your blood sugar levels.

3. Coconut oil

Coconut oil is classified as a ‘functional food’ oil and is rich in medium-chain fatty aids (MCFAs), which are quickly converted into energy.

As a result, coconut oil’s MCFAs have been shown to improve physical and mental performance, and reduce fatigue. Studies have found that increased levels of coconut oil lowered cortisol levels.

Try adding one teaspoon into smoothies!

4. Dark chocolate

One of the easiest and most delicious ways to reduce cortisol is through dark chocolate. Studies have found that eating one average-sized chocolate each day for two weeks reduced cortisol and the fight-or-flight response.

5. Fatty fish

Salmon, mackerel, herring, cod and sardines are a rich source of omega-3 fatty acids, which have been shown to reduce the body’s production of cortisol.

Eating a diet rich in foods like wild-caught salmon, or supplementing with products like fish oil, can help keep your cortisol in check.

Vesna shared her top tips for beating burnout on the Flying Solo podcast, listen now:

Drinks that lower cortisol

There are also beverages that help to lower cortisol, such as:

1. Water: Being just half a litre dehydrated can increase cortisol and impact serotonin, which controls our mood and is responsible for happiness
2. Green tea: is a powerful drink to lower cortisol. The active ingredient in green tea, EGCG, has a powerful calming affecting for anxiety.

The bottom line of cortisol reducing foods

Because many business owners are stuck in a pattern of chronically high cortisol levels and experience the related health consequences, adding cortisol-reducing foods is a great way to manage a stressful lifestyle and reclaim your health.

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