Diet for Stress Reduction. What to Eat to Keep Cortisol in Check?

How does stress affect what you eat?

Chronic stress is often associated with a heavy mental burden, which causes thinking about balanced nutrition to take a backseat. The body's functions are also disrupted by persistently high cortisol levels. It dysregulates, among other things, blood sugar management, which affects our food choices, physique, and well-being.

Studies show that long-term stress has a major impact on eating habits. About 40% of people in such situations skip meals, eating less than their caloric needs. The same percentage of people tend to exceed their caloric needs. Only 1/5 of people do not change their eating habits as a result of stressful situations.

Many people "stress eat" by reaching for unhealthy snacks and sweets. Others react the opposite way – they lose their appetite and "forget" to eat. One thing is certain – chronic stress often leads to abandoning healthy eating habits or deepening destructive eating patterns. Both "stress eating" and restricting food in stressful situations are behaviors that exacerbate problems with high cortisol levels.

The tendency to "stress eat" can be justified from a physiological perspective. It is no coincidence that under stress, you most often reach for sweets, candy bars, or chips. A chronically stressed nervous system desperately seeks to "distract" itself from the stressor. Tasty, fat- and sugar-rich food activates the brain's reward center and triggers a release of dopamine, a neurotransmitter responsible for feelings of motivation and pleasure. Satisfying a craving for an unhealthy product may therefore bring temporary relief. However, this is only an illusion, and the problem actually deepens. It is very easy to fall into a vicious cycle:

1. Stress and high cortisol cause a glucose spike, which leads to cravings for high-calorie food.
2. You stress eat with low-nutrient, high-calorie, and pro-inflammatory snacks.
3. Overeating predisposes you to being overweight and obese. This intensifies inflammation, which is a stressor for the body and increases cortisol production.
4. Increased cortisol production means even more stress and an activated need to "stress eat" in search of dopamine.
5. Overeating intensifies, leading to weight gain, inflammation, and higher cortisol levels, which in turn puts the body under even greater stress.

Long-term elevated cortisol increases appetite, specifically cravings for high-energy, sugar-rich foods. This is caused by the disruption of blood sugar regulation due to excess cortisol, inflammation, and the stressed nervous system's constant search for a dopamine hit. A common result of chronic stress and excess cortisol is a change in body composition and appearance – loss of muscle mass in favor of body fat and the characteristic cortisol belly.

Must read: How does stress affect our physique?

What to eat to lower cortisol levels?

Diet can either exacerbate the problem of cortisol overproduction or help reduce it. In the fight against chronic stress, it is crucial to enrich your menu with high-quality foods that calm the nervous system and provide anti-inflammatory benefits. Here are the ingredients worth including in an "anti-stress diet."

1. Matcha and green tea

Excess caffeine does not help in managing high cortisol levels, so it is worth limiting coffee intake, especially in large amounts. An alternative is matcha or green tea, which provide a gentler, longer-lasting energy boost than coffee (thanks in part to L-theanine). In addition to supporting concentration, they also have antioxidant properties.

2. Oily sea fish

Oily sea fish are one of the best sources of omega-3 fatty acids, which have anti-inflammatory and calming effects on the nervous system. It is worth eating oily sea fish regularly, twice a week. The highest amounts of valuable omega-3 acids are found in salmon, mackerel, tuna, halibut, herring, and sardines.

3. Nuts, seeds, and grains

Magnesium plays a key role in regulating stress levels – it influences the synthesis of serotonin (the so-called happiness hormone) and helps maintain hormonal balance. Some of the best natural sources of magnesium include seeds, nuts, and grains. Here is the content of this macronutrient per 100g of selected products:

• Pumpkin seeds – approx. 550 mg
• Brazil nuts – approx. 376 mg
• Sunflower seeds – approx. 359 mg
• Sesame seeds – approx. 351 mg
• Chia seeds – approx. 330 mg
• Cashews – approx. 292 mg
• Almonds – approx. 280 mg

It is worth including about 30 g of seeds, nuts, or grainsin your daily diet. They make a great addition to salads, oatmeal, or as a raw snack.

4. Fermented dairy (and more)

Kefir and yogurt help fight excess cortisol in two ways. These products improve gut function and the health of the gut microbiome. The gut-brain axis is a real connection, so a healthy microbiome can support stress and cortisol reduction. Secondly, fermented dairy is also a source of protein, which ensures satiety and proper blood sugar management. Yogurt or kefir makes for an excellent, quick snack at work.

5. A variety of vegetables and fruits

Vegetables and fruits are the foundation of a healthy diet and should definitely be included among superfoods for lowering cortisol. Variety is key Instead of focusing on rankings of the "healthiest" products, it is better to simply eat as many of them as possible. Eat at least 400g of vegetables and fruit daily (ideally more, >800g). This will provide your body with fiber, antioxidants, and phytonutrients that support nervous system balance.

6. Eggs

Eggs are an excellent addition to a diet aimed at lowering cortisol. They are rich in protein, making them a great base for filling and healthy meals that ensure stable blood sugar levels. They are also a source of B vitamins, which are essential for the proper functioning of the nervous system.

How to eat to reduce stress? Practical tips

1. Focus on regularity

Excessively long gaps between meals are a stressor for the body and do not have a positive impact on hormonal balance (especially in women). Eat meals at regular intervals and try to make this a routine. You don't necessarily have to eat 5 meals a day – adjust the number and timing of your meals to your individual lifestyle. However, maintaining relative regularity in your eating habits is very important for stabilizing cortisol levels.

2. Plan your meals in advance

Not having a meal plan can lead to excessively long gaps between meals and reaching for unhealthy snacks. Use ready-made meal plans or create your own main meal schedule, for example, for the entire week.

The app available in Muti.Life will help you with proper meal planning, allowing you to monitor your daily diet in real time. Simply take a photo of your meal, and the AI assistant will identify the dish, calculate its calorie content, and provide a breakdown of macronutrients. You can read more about the app here.

Meal planning might seem like an unnecessary chore, but it helps you avoid the extra burden and stress of deciding "what to eat." Such a plan also makes it easier to resist the temptation of unhealthy food when you're out.

3. Discover mindful eating

The mindful eating technique is all about eating with intention. Focus on the food you are consuming and the sensory experiences that accompany the process of eating. Mindful eating can be a way to calm down, relax, and reduce stress, while also preventing overeating.

4. Stay hydrated

Did you know that even mild dehydration can increase cortisol levels? Don't let that happen. Drink at least 2 liters of fluids a day—primarily water. You can also supplement this with healthy smoothies, herbal infusions, or the aforementioned green tea.

5. Consume an adequate amount of protein

Ensure you get enough protein in your diet. The exact recommended protein intake for your meal plan may vary depending on your age, gender, or physical activity, but aim for approximately 1-2 g of protein per kilogram of body weight. Getting enough protein in your diet helps prevent hunger pangs, facilitates weight loss, and keeps you feeling full throughout the day.

6. Use the small steps method

When making changes to your dietary routine (and beyond), use the atomic habitsmethod. Start with simple changes that will provide significant results, such as swapping soda for water. Don't pressure yourself to have a perfect diet from day one. Don't let positive changes become a source of extra stress.

References:

1. ^{Castro-Sepulveda M., Ramirez-Campillo R., Abad-Colil F., Monje C., Penailillo L., Cancino J., Zbinden-Foncea H., Basal Mild Dehydration Increase Salivary Cortisol After a Friendly Match in Young Elite Soccer Players, Front Physiol, 2018 Sep 26;9:1347, doi: 10.3389/fphys.2018.01347, PMID: 30319450; PMCID: PMC6168646.}
2. ^{Tsang C., Hodgson L., Bussu A., Farhat G., Al-Dujaili E., Effect of Polyphenol-Rich Dark Chocolate on Salivary Cortisol and Mood in Adults, Antioxidants (Basel), 2019 May 29;8(6):149, doi: 10.3390/antiox8060149, PMID: 31146395; PMCID: PMC6616509.}
3. ^{Tomiyama A. J., Mann T., Vinas D., Hunger J. M., Dejager J., Taylor S. E., Low calorie dieting increases cortisol, Psychosom Med, 2010 May;72(4):357-64, doi: 10.1097/PSY.0b013e3181d9523c, Epub 2010 Apr 5, PMID: 20368473; PMCID: PMC2895000.}