🧠 Cortisol — The Stress Hormone: How Food Can Help You Stay in Balance

🥑 10 Cortisol-Lowering Foods

1. Avocado – Packed with healthy fats and potassium to help regulate blood pressure and stress.
2. Salmon – Rich in omega-3s that fight inflammation and balance hormones.
3. Bananas – Contain tryptophan, which boosts serotonin (the “feel-good” hormone).
4. Eggs – Provide complete protein and choline to stabilize blood sugar.
5. Berries – Loaded with antioxidants that protect against stress and inflammation.
6. Turmeric – Contains curcumin, a powerful anti-inflammatory compound.
7. Green tea (Matcha) – High in L-theanine, which calms the mind without making you sleepy.
8. Pumpkin seeds – Full of magnesium, which supports muscle relaxation and nervous system health.
9. Spinach – Provides iron, folate, and magnesium for energy and emotional balance.
10. Dark chocolate (70%+) – Helps boost serotonin and reduce stress-related sugar cravings.

🍟 10 Cortisol-Spiking Foods

1. Excess coffee ☕ – Raises adrenaline and cortisol, causing anxiety and restlessness.
2. Energy drinks – Loaded with sugar and caffeine, they overstimulate your adrenals.
3. Processed meats (like sausages and salami) – Contain additives and inflammatory fats.
4. Fried foods – Increase inflammation and oxidative stress in the body.
5. Pastries and sweets – Sugar and refined carbs spike blood sugar and cortisol.
6. Alcohol 🍷 – May feel relaxing at first, but later raises cortisol and disrupts sleep.
7. Chips and salty snacks – Cause water retention and elevate blood pressure.
8. Soda and sweetened drinks – Trigger fast cortisol release due to high sugar content.
9. Refined vegetable oils (like canola or sunflower in excess) – Create inflammation.

• 10. Fast food 🍔 – A mix of sugar, unhealthy fats, and sodium that stresses your metabolism.

🌿 Practical Tips

• Start your day with protein + healthy fats (eggs, avocado, salmon).
• Swap coffee for green tea or ginger tea to reduce cortisol naturally.
• Snack smart: berries, pumpkin seeds, or a small piece of dark chocolate.
• Cut back on processed and fried foods gradually.