Stress management and well-being: How you can lower your cortisol levels through nutrition

In our fast-paced world, stress has become a constant companion. We often resort to short-term solutions to avoid stressful situations. But if you really want to reduce stress in the long term, you should take a closer look at your sleep, physical activities and relaxation techniques.

In the first part of the blog post series "Stress management and well-being", we focus specifically on nutrition. Because what we eat has a direct influence on the cortisol level in our body - and this in turn is significantly involved in the development and intensification of stress.

Cortisol: the stress hormone

Cortisol, often referred to as the "stress hormone", is produced in the adrenal cortex and plays a central role in the body's ability to cope with stress. In stressful situations, cortisol levels increase to provide us with short-term energy, control inflammatory reactions and adjust bodily functions. This mechanism is vital for survival when we experience acute stress - for example in dangerous situations.

However, it becomes problematic if cortisol levels remain permanently elevated. Chronically high cortisol levels are closely linked to various negative health effects, including Increased stress levels, sleep disorders, weight gain, weakening of the immune system.

 Nutrition as the key to cortisol regulation

The good news is that we can have a significant influence on our cortisol levels - and therefore on our stress levels - through targeted eating habits.

1. Avoid sugar, avoid stress: Sugary foods cause rapid fluctuations in blood sugar, which stimulate cortisol production. The more sugar you consume, the higher your risk of driving up your cortisol levels and feeling even more stressed as a result.

2. Reduce caffeine: Caffeine, which is mainly found in coffee, tea and energy drinks, can increase cortisol levels. High cortisol levels from caffeine can increase feelings of stress and nervousness, which can be counterproductive in stressful situations. There is also evidence from studies that consuming caffeine on an empty stomach can increase cortisol levels more than caffeine taken with a meal.

3. Complex carbohydrates for stability: Foods such as wholegrain products, oatmeal and brown rice release sugar and ensure a stable blood sugar level. This prevents abrupt fluctuations that could otherwise affect cortisol levels.

4. Omega-3 fatty acids to combat inflammation and stress: Fatty fish such as salmon and mackerel as well as linseed and chia seeds are rich in omega-3 fatty acids, which have an anti-inflammatory effect and help to reduce cortisol levels. This can lead to a noticeable reduction in stress-related complaints.

5. Magnesium-rich foods for relaxation: Magnesium, which is found in nuts, seeds and dark green vegetables, plays an important role in regulating cortisol. Sufficient magnesium levels can help to relax the body and control the release of cortisol.

More than just nutrition: holistic approaches to cortisol reduction

Diet is a key factor, but not the only one, that influences cortisol levels. Other effective measures to reduce cortisol and improve your well-being include: Regular exercise, targeted relaxation techniques such as meditation and breathing exercises, and getting enough sleep. 

To provide you with a comprehensive guide to holistic cortisol reduction, we will be taking a detailed look at the above measures as well as nutrition in the upcoming articles in the "Stress management and well-being" blog post series. 

Conclusion: Nutrition as a powerful tool against stress

Long-term stress management starts on your plate. By avoiding unhealthy, cortisol-promoting foods and choosing healthy, stress-reducing alternatives instead, you can positively influence your cortisol levels. This not only helps to reduce stress, but also promotes your general well-being and health.

Sources:

Fischer, S., et al. (2021). "Dietary Patterns and Stress: A Review of the Current Evidence." Nutrition Reviews, 79(3), 247-263.

Hill, M. N., & Tasker, J. G. (2022). "Endocannabinoids and Stress Adaptation: Dysregulation in Mood and Anxiety Disorders." Nature Reviews Neuroscience, 23(8), 465-480.

Liu, Y., et al. (2020). "Effect of Dietary Patterns on Cortisol Levels: A Systematic Review and Meta-Analysis." American Journal of Clinical Nutrition, 112(2), 363-376.

Wang, Z., et al (2021). "Association of Vitamin C with Serum Cortisol and Psychological Health: A Cross-Sectional Study in Adults." Nutrients, 13(11), 3874.

Gillespie, C. F., & Nemeroff, C. B. (2020). "Hypercortisolemia and Its Role in Depressive Disorders." Current Opinion in Endocrinology, Diabetes, and Obesity, 27(2), 98-103.

Lovallo, W. R., et al. (2005). "Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels." Psychosomatic Medicine, 67(5), 734-739.