5 Foods That Naturally Decrease Cortisol, the Stress Hormone
3,845,544
Published 2022-07-14
Learn more about how to decrease stress and anxiety and improve mental health in one of my in-depth mental health courses: courses.therapyinanutshell.com/?utm_medium=YTDescr…
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.
Cortisol is known as the stress hormone, it is 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.
Cortisol is released by the adrenal gland in response to a physical threat (like an injury) or a mental threat (like a deadline). Cortisol isn't inherently bad, it’s helpful in the short term, but being exposed to it for too long can lead to a chronic stress response which includes more anxiety, depression, fatigue, inflammation, weight gain, higher blood pressure, a decreased immune system, higher chance of diabetes and heart disease. So you can see how decreasing cortisol can have a big impact on physical and mental health.
When researchers explored how diet impacts cortisol, they found that people on a traditional American diet (high fat, sugar, and carbs) had much higher cortisol levels than people who were eating more fruits, vegetables, whole grains, and polyunsaturated fats. An anti-inflammatory diet can counteract the impacts 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, aka leaky gut, which allows bacteria into the bloodstream and triggers even more inflammation to counter it.
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.
Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: betterhelp.com/therapyinanutshell
Support my mission on Patreon: www.patreon.com/therapyinanutshell
Sign up for my newsletter: courses.therapyinanutshell.com/free-resources
Check out my favorite self-help books: kit.co/TherapyinaNutshell/best-self-help-books
Check out my podcast, Therapy in a Nutshell: tinpodcast.podbean.com/
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
All Comments (21)
-
Thank u so much 🤍 The food mentioned : 1.food high in B vitamins : *organ meat *beef *chicken *eggs *nutritional yeast *fortified cereals(contain vitB12) 2.food high in Omega 3 : *Fish *walnauts *salmon *avocado *chia *flax *olive oil *tuna *anchovies 3.food rich in Magnesium: *Pumpkin seeds *almond *pistachios *broccoli *bananas *avocado *spinach *dark chocolate #food regulate blood sugar: eat regular meals, protein rich food: beans,legumes 4.food promote healthy gut microbiome: High fiber foods, *probiotics: live yogurt,kimchi,kombucha kefir,sauerkraut 5.stay well hydrated. #avoid: alcohol, caffeine, saturated fat, simple sugar: soda,candy, simple carbs: white breads. I hope it helps,
-
1. B12: meat, eggs, nutritional yeast 2. Omega-3: fish, walnuts, avocado, chia, flax, olive oil 3. Magnesium: pumpkin seeds, almonds, pistachios, broccoli, spinage, avocado, dark chocolate 4. Beans, legumes 5. High-fiber foods (fruits, vegetables) and variety. 6. “Good bacteria food” like combucha, kimchi, sauerkraut 7. Water Avoid alcohol, caffein, saturated fats, simple sugars and carbs
-
This is spot on. Out of nowhere my stomach starting having excruciating pains for over two hours a day for weeks. I couldn't take it anymore. I remembered hearing about the gut and brain connection so I decided to try the Fab Four way of eating. Each meal you need to have Fat (almond butter, ghee, grass-fed butter, coconut oil, EV olive oil), Fiber (chia seeds, flax meal, Acacia fiber), Greens (mix of super greens, artichokes, broccoli, brussel sprouts) and Protein (chicken, salmon, sardines, beef, pork). I have a smoothie for breakfast and I am never hungry before 1pm. I also gave up ALL bad oils (canola, vegetable, safflower, rice bran oil (Chipotle uses that one!) and peanut oil. I also gave up all dairy and bad sugars (sucrose, fructose, corn syrup, cane sugar). Ok I know that sounds unattainable but it is not. My gut feels 100% healed, my brain is on steroids or something because I can think so clearly now and studying for college classes is so much better. I have zero body aches. For two weeks I detoxed or something because my tongue tasted of pure metal. I brushed my teeth 3 times a day, nothing helped until it just all got out of my system. This is a game changer for me and I just want others to feel the same. By the way, I am 52 and I was a complete raging blank blank because of perimenopause, my emotions are calm and settled, no more rage. Please do yourself a favor and try this. Good luck to everyone.
-
The best part of your video is "long story short". I appreciate it that you don't spend 30 to 45 minutes explaining each point to the tinniest detail, but give us a list with basic information. ❤❤❤
-
I had cushings which is basically constant high cortisol, while waiting for the blockers to be approved by my insurance I was self medicating with ashwaghanda, rhodiola, moringa, and holy basil. 1st two as supplements and 2nd two as teas. It took the edge off and kept me more together. Just throwing that out here too to help anyone who maybe facing this. Also: light exercise at most for cortisol because long or moderate/heavy exercise can raise levels temporarily.
-
I became fascinated with the microbiome over the fall and completely changed my diet to support it. Less sugar, chemicals, highly processed foods and more plant diversity, organic choices, and fermented/probiotic foods. It has helped my depression and anxiety more than anything I've ever tried (and I've tried a lot of things.)
-
Reality is the leading cause of stress.
-
I was in the zone.. I was walking everyday. Eating oatmeal before my morning walks. Then after had yogurt with nuts. I would make sure I was eating a high protein diet(vegetarian). I was feeling great. Then I rolled my ankle on a rock while doing my morning exercise. I turned to carbs and quick poor quality meals. Everything fell apart. I have to get back in the game. I hate this feeling. My Dads advice was to always look at the ground like you’re looking for money.. Maybe I’ll find some money too when I start walking again tomorrow morning. 😄👍
-
I’ll tell you what was the best thing I ever did for my anxiety and mine was really bad. Cut OUT caffeine immediately. It takes some time to completely feel the difference but it’s worth it!
-
Thank you for making this. A lot of this compounds stuff I already either knew or suspected about food anyway but this just reinforces the importance of eating better in general.
-
Emma, literally the moment you start talking I feel so calm and at peace. Bless you! Such a lovely voice and spirit.
-
Thanks Emma! I appreciate the time and the effort you put into making these videos. I find them concise and friendly and always helpful.
-
Thank you for this. Recovering from a high stress, demanding job and so many people told me to fast. Horrible advice. Regular meals made a wonderful difference. Sleep and energy improving. Much thanks.
-
I do everything mentioned, for sleep I use weighted blanket and take magnesium two hours before bedtime. Exercise 3-4 times per week, 50 push ups and a short HIIT cardio. Mantra meditation every day. Eating whole foods, vegetarian only so supplementing with vegan Omega 3 and also a vitamin B complex, but lots of vegetables, legumes, nuts, seeds, berries and whole grains. Avoiding sugar and white bread, but takes one cup of coffe in the morning and a glass of red wine to dinner, a square of 90% dark chocolate after. Ashwaganda has a strong impact on my stress levels and Berberine helps me keep my sugar cravings away and has lowered my blood pressure. Doing better and better for every day. Four months ago I was in a terrible condition, could hardly get up from bed. I was completely stressed out and ate pizza, McDonalds and a lot of bread, crisps and milk chocolate every day.
-
From Italy, my admiration for a well-informed and informing roundup, not a word wasted. Bravissima!
-
Thank you. For those of you with digestive issues IBS-D, or gallbladder-Induced issues, be careful with nutritional yeast and fermented probiotics. They can make things worse. Yogurt usually works, especially if it's dairy free and low fat.
-
Just stumbled across your channel and saw this about cortisol. Very very helpful for myself and my 18yo daughter. We have both been told we are palliative now after finally being diagnosed with Dysautonomia, EDS, Addison’s disease, gastroparesis and MCAS. This will definitely help with our dietary problems and malnutrition. Thanks heaps for your video. 🙏❣️
-
Great job on your channel~ Love the light and vibe of your studio ~ your outfit and color choices look harmonious and calming ~ your hair and makeup look radiant
-
Girl thank you so much for caring about the community enough to give back❤
-
Thank you for these videos of information. I have chronic anxiety and am now 77 years old. I have been to many psychologists to try to learn to manage my anxiety. Your videos have helped me, I won't say more, but have helped me gain a measure of control at home. Thanks again and keep up the great work.
