Stress And Health: These Are The 7 Foods That Help Lower Cortisol.

Cortisol, also known as the stress hormone, performs essential functions in the body, such as regulating metabolism and inflammatory response. However, chronically elevated levels can cause health problems such as insomnia, anxiety, and digestive disorders.

Several nutrition experts point out that a proper diet can significantly contribute to keeping your levels under control.

The Institute for Integrative Nutrition has identified seven foods that help reduce cortisol naturally and effectively, thanks to their nutritional properties that directly influence the nervous and endocrine systems.

Green tea: relaxation and concentration in a single drink

Despite its caffeine content, green tea is rich in L-theanine, an amino acid associated with reducing anxiety. Consumed in its low-caffeine form, it can even improve sleep quality, helping to keep cortisol levels stable.

Vitamin B: key to regulating cortisol

Foods high in vitamin B, such as chicken, fish, eggs, turkey, fortified cereals, and nutritional yeast, are essential for adrenal gland function.

These glands control the production of cortisol, and their proper functioning is also related to the balance of neurotransmitters such as serotonin and norepinephrine.

Green leafy vegetables: a natural source of well-being

Spinach, kale, chard, and collard greens are rich in folate, a vitamin that promotes the synthesis of neurotransmitters like dopamine and serotonin, known for their positive effects on mood. Their consumption is linked to lower blood cortisol levels.

Fish: Omega-3 fatty acids against stress

Salmon, tuna, cod, and halibut contain omega-3s, a type of healthy fat that has been shown to inhibit adrenal gland activation during stress, helping to prevent elevated cortisol levels.

Avocado: Magnesium for stress control

This fruit is an excellent source of magnesium, a mineral that helps regulate blood pressure and hormonal balance.

According to a 2020 study, magnesium deficiency can increase vulnerability to stress and increase anxiety.

Seeds: small, but powerful anti-stress allies

Seeds such as almonds and sunflower seeds contain omega-3s, as well as antioxidant vitamins A, C, and E.

These nutrients protect the brain from oxidative damage, helping it respond better to stressors.

Fermented foods: intestinal and emotional balance

Yogurt, kombucha, kimchi, sauerkraut and fermented pickles provide probiotics that are beneficial for the intestinal microbiota.

A balanced intestinal flora has been shown to positively influence mental health, improving mood and reducing psychological stress.

Take care of your diet to reduce cortisol

Maintaining healthy cortisol levels not only improves stress response but also contributes to overall well-being. Incorporating these foods into your daily diet can be an effective strategy for achieving this naturally.