We’ve all heard of adrenaline (the hormone your body produces when you find yourself in a stressful situation), but what about cortisol?
“Simply put, it’s a stress hormone,” explains registered dietitian Angela Dowden, who puts it in the “same category” as adrenaline.
“We’re meant to produce it, and it’s produced in a daily pattern. When you wake up in the morning, there’s a lot of stuff being produced so you can get through the day with energy. Then, Production should slow down and fluctuate here and there over the course of the day.”
Cortisol is produced in response to stress, so if you notice your mind racing, your cortisol levels can spike. Also, food can affect this.
“It’s really good to be aware and think about how stress is affecting you. How can you eat to keep your cortisol and stress levels a little more balanced?” Based in Warwickshire says Dowden, 58. But she also cautions, “We don’t want people to get caught up in that, especially since there are so many other factors that can affect stress levels.”
Still, Dowden suggests that “the general awareness that this hormone exists and that it’s being done every day is beneficial.” It should go up, but it goes down, and levels can be affected by stress. It never hurts to be aware of that and adjust your diet to be healthier. ”
Dowden says other things that may help reduce stress, or cortisol levels, include exercising, going outside to green spaces and practicing meditation or mindfulness. But food helps. Her new cookbook, Cortisol Fixing Recipe Book, includes a variety of dishes aimed at healthy eating, with a particular focus on ingredients that balance cortisol.
There are some common foods that can help reduce stress. Oatmeal – Reduces stress by stabilizing blood sugar levels, lowering stress hormone levels, and releasing serotonin, which promotes relaxation, calm, and creativity. #cortisol #adrenaline pic.twitter.com/4l39RxPFIQ
— Acupuncture Resources (@MinneapolisAcu) November 19, 2024
So what are the key ways to keep cortisol levels in check?
champion plant
“What you need to do to keep your cortisol levels and other hormones healthy is essentially the same as eating a healthy diet,” advises Dowden.
“So we’re talking about going a little more plant-based. We want to avoid eating a lot of meat and incorporate a little more plants into our daily diet.”
Her cookbook is full of plant-rich dishes, from chickpea and eggplant tagine to artichoke and asparagus pizza to baked sweet potatoes stuffed with sautéed spinach and feta.
Eat healthy fats
“We need healthy fats to form hormones, so low fat is not the way to balance cortisol levels,” points out Dowden.
So what should you think about including in your diet? “The main sources of fat in your diet may include fatty fish, nuts and seeds…good fats are important,” she advises. I will.
Omega-3s are a great nutrient, Dowden suggests, “because they have anti-inflammatory properties and help suppress cortisol levels.” These are found in oily fish, and if you’re vegan, “you might be looking at the possibility of flaxseed or plant-based omega-3 supplements, which are available in sources such as algae.”
Focus on ingredients that balance cortisol
Dowden specifically cites “phytochemicals such as flavanols” as ingredients that “appear to optimize cortisol function.”
“You can switch to green tea, eat some berries, or drink a cup of cocoa. These are really good, rich sources of flavanols and can be helpful.”
“Another thing is magnesium, which is very hard to find in food, so you have to be very knowledgeable about what you choose. Brazil nuts and almonds, and legumes and green vegetables are really good sources. Make sure to include different types of magnesium in your diet to help reduce stress levels.
In addition to this, she adds: “Lean protein, don’t eat too many sugary foods or snack. That really helps your cortisol levels, because you want to keep your blood sugar stable.”
enjoy the meal
Keeping stress levels in check is a big part of eating healthy, but it shouldn’t be a chore, Dowden says.
“Food is meant to be enjoyed, but also nourished and energized. Therefore, the ritual of preparing and enjoying a meal is important, as it can itself reduce stress. .”
That’s why her cookbook has a dessert section so you can enjoy sweet treats. They are slightly optimized and Dowden says: “I tried to choose things that had some fruit in them, so you’ll find a lot of things like rhubad tarts, cherries, cinnamon, things like that, maybe nuts, yeah, whole grains and oats.
“You’ll never be completely virtuous, but you can make things just a little bit healthier and still be really fun.”
The Cortisol Fix Recipe Book by Angela Dowden is published by Hamlin Publishing. Photographer: William Shaw. Available now.
