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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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.

 

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FAQs

The term “weight-loss injection” refers to various
prescription medications that are used under certain
medical conditions to treat overweight and obesity
. Well-known active ingredients include semaglutide and tirzepatide.
Among other things, they influence hunger and feelings of fullness and can thereby
reduce energy intake.

GLP-1 stands for glucagon-like peptide-1 and is a naturally occurring hormone in the body
. Among other things, it plays a role in regulating
appetite, satiety, and glucose metabolism. GLP-1-based medications mimic
the effects of this hormone and specifically activate the GLP-1 receptor.

The term “GLP-1 dietary supplement” is not medically defined at
. It generally refers to products marketed as “GLP-1 Support”
or “GLP-1 Booster,” which may contain, for example, dietary fiber,
protein, prebiotics, or plant compounds such as berberine.

What matters most here is the specific ingredient and its scientifically studied effects (
)—not just the name of the product (
).

Dietary supplements and GLP-1 medications
have different mechanisms of action. Medications such as semaglutide or tirzepatide
specifically target certain hormonal signaling pathways. Certain nutrients
and plant compounds, on the other hand, can support other physiological processes,
such as satiety, digestion, or metabolism.

They should therefore not be equated with the pharmacological effects
of GLP-1 medications.

Of particular interest are ingredients associated with satiety,
digestion, or the gut microbiota. These include , for example ,
soluble and fermentable dietary fibers, prebiotics, and
certain plant compounds.

Among other things, dietary fiber can influence digestion
and, through fermentation in the gut, contribute to the formation of short-chain
fatty acids. These, in turn, can influence signaling pathways associated with
the release of gut hormones such as GLP-1.

However, the effect depends heavily on the specific ingredient,
the dosage, and the individual's situation.

Dietary fiber can contribute to a balanced diet
and, among other things, promote satiety and aid digestion.
Soluble and fermentable dietary fibers are particularly noteworthy in this context
.

Good natural sources include vegetables,
legumes, whole grains, fruits, nuts, and seeds. Certain
dietary fibers, such as psyllium or inulin, are also used as dietary supplements.

Protein provides important amino acids for the maintenance and
growth of muscle tissue. An adequate protein intake is therefore particularly important
during significant weight loss.

When combined with regular strength training,
a high-protein diet can help preserve lean body mass as much as possible during
weight loss.

In general, there is no comprehensive list of
foods that are strictly prohibited during GLP-1 therapy.
However, appetite, feelings of fullness, and, in some cases,
tolerance to certain foods may change.

When people eat less overall, the nutritional quality of their diet
 becomes more important. Protein-rich foods, vegetables, fruits,
whole grains, legumes, and other nutrient-dense foods can
serve as an important foundation.

Studies show that weight regain can occur after discontinuing GLP-1-based
medications. In the extension
of the STEP-1 study, participants regained, on average, a significant portion of the weight they had previously
lost within one year of
discontinuing semaglutide.

This underscores the importance of long-term, sustainable
dietary and physical activity habits, even during medication-based
therapy.

GLP-1 therapy does not require a specific diet
. However, since feelings of hunger and fullness change and
people sometimes eat less, it may be helpful to focus
particularly on nutrient density, protein, fiber, and a
varied selection of foods.

Regular exercise, especially strength training, can also be a useful addition to
.

No. GLP-1 dietary supplements and
GLP-1 medications must always be distinguished from one another.

Drugs such as semaglutide and tirzepatide were specifically developed
to activate certain hormonal signaling pathways and have been studied as medications in
clinical trials. Dietary supplements
, on the other hand, contain nutrients or other bioactive substances that can support natural
physiological processes.

The term “GLP-1” on a dietary supplement
therefore does not mean that the product has the same effect as a GLP-1 medication
.