Are you stressed? Commonly called the “stress hormone,” your body releases the hormone cortisol to help regulate your body's stress response. When you face sudden danger, your system would be flooded with cortisol to help keep you alert. Cortisol also contributes to long-term stress. An imbalance of cortisol can affect every system in your body, but most especially blood pressure, metabolism, inflammation, blood sugar, and your sleep cycle.
While your body generally does well keeping your hormones delicately balanced, some extra help doesn’t hurt! Good habits such as exercising regularly, getting enough sleep, and healthy relationships can help keep stress hormones under control.
In fact, the foods you consume can also help you regulate the stress hormone.
Here are 10 of the best foods to eat to reduce cortisol levels (with some delicious recipes to help incorporate them into your diet!)
Unsplash1. Salmon
Fat isn’t always a bad thing – no really! Omega-3 fatty acids, such as those found in tuna and salmon, support brain function and reduce the inflammation that could be caused by surplus amounts of cortisol. Salmon is also delicious, and relatively easy to prepare! Enjoy this recipe for baked Greek salmon, which incorporates some of our other recommended cortisol-reducing foods!
Try it! Greek Salmon
Unsplash2. Avocado
Rich in magnesium and healthy fats, avocados are a great addition to any diet. Magnesium helps to calm the nervous system and relax those tense muscles. Whether it's mashed into guacamole, paired with lox on a bagel, or acting as a substitute for mayonnaise, avocado adds a pop of color and vitamin-rich flavor to any recipe. Try this healthy avocado and tuna salad for a simple and refreshing lunch!
Unsplash3. Greek yogurt
When trying to reduce cortisol and stress, having a healthy gut microbiome can contribute to overall stress reduction. With its plentiful probiotics and tart flavor, greek yogurt is an excellent addition to your diet. It can act as a substitute for sour cream or be eaten for breakfast with nuts and honey. Try this recipe, which incorporates Greek yogurt into fettuccine alfredo – extra points if you use whole wheat pasta!
Unsplash4. Quinoa
Speaking of whole wheat, let's talk grains – specifically quinoa! Not only is it fun to say, but quinoa is also rich in fiber and plant proteins. With its subtle nutty flavor and versatility, quinoa is relatively easy to add to any number of dishes. My favorite? This Mediterranean quinoa salad. Not only does it feature quinoa, but it also incorporates many of our favorite cortisol-killers.
Unsplash5. Spinach
Leafy, dark green, and delicious spinach makes you feel better just looking at it! Whether eaten raw in a salad with strawberries and goat cheese, or cooked and served with salmon, spinach is another excellent source of magnesium. One of my favorite ways to eat this leafy stress relief is in a spinach and feta quiche. Chock-full of protein and with a delicious Mediterranean twist, this quiche is a great start to your day. Make it whole, or put the mix into muffin tins to bake, freeze, and pull out at your leisure!
Unsplash6. Walnuts
Want to support brain function and reduce inflammation? Walnuts are your best friend. A healthy form of protein and the aforementioned omega-3 fatty acids, the nuts are an excellent snack or salad topping. I like them candied, and while sugar isn’t the best for reducing cortisol, I think the endorphins from the taste balance it all out!
Unsplash7. Lemons
When life gives you lemons, use those lemons to bring down your cortisol levels! Not only is lemon easy to incorporate into your diet (just add a slice to your water) but it also helps to heal the damage from those stress hormones. If plain old lemon water is too boring, here is a recipe for lemon ginger tea to balance your hormones and put you in a good mood.
Unsplash8. Blueberries
Small but mighty, the blueberry is an underappreciated fruit rich in antioxidants to combat oxidative stress. Delicious on their own or dusted with sugar, one of my favorite ways to eat blueberries is in muffin form. This recipe incorporates several of the other ingredients already mentioned, including Greek yogurt!
9. Extra virgin olive oil
Another simple ingredient that packs a punch is extra virgin olive oil. Instead of cooking your eggs and chicken in vegetable oil or butter, try using this healthy, natural, and delicious alternative. Rich in polyphenols, extra virgin olive oil will help to combat inflammation and oxidative stress. Here are six salad dressing recipes that use olive oil as their base. Pour this over a kale salad and you have stress relief on a plate!
10. Dark chocolate
Last but certainly not least, dark chocolate. This delicious and wonderful source of antioxidants is rich in antioxidants. Eat it plain and dark with a glass of red wine, or incorporate it into these delicious cookie crisps! Made with puffed quinoa, these delicious, healthy treats offer twice the stress relief.