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 high psychological burden that causes thinking about balanced nutrition recedes into the background. The body's work is also disturbed by the persisting high levels of cortisol. It dysregulates, among other things, the sugar economy, which affects our food choices, body shape and well-being.

Studies show that long-term stress has a big impact on how you eat. About 40% of people in these situations skip meals, eating less than their caloric needs. The same number 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 “get stressed” by reaching for unhealthy snacks and sweets. The others react the opposite - they lose their appetite and “forget” about food. One thing is certain — chronic stress often leads to the abandonment of healthy eating habits or aggravation of destructive eating patterns. Both “eating stress” and limiting eating in stressful situations are behaviors that exacerbate problems with high cortisol levels.

The tendency to “eat stress” can be justified on the part of the physiology of the body. It is no coincidence that under stress you most often reach for sweets, bars or chips. The chronically stressed nervous system diligently seeks a “distraction” from the stressor. Tasty, foods high in fat and sugar activate the reward center in the brain and cause dopamine to be ejected, a neurotransmitter responsible for feelings of motivation and pleasure. Satisfying the craving for a less healthy product can therefore bring temporary relief. However, this is only an illusion, and the problem is actually getting worse. It is very easy to fall into a vicious circle:

1. Stress and high cortisol cause glucose ejection, which makes cravings for high-calorie foods appear.
2. You feed your stress with low-nutrient and high-calorie and pro-inflammatory snacks.
3. Overeating predisposes to the occurrence of overweight and obesity. This intensifies inflammation, which is a stressor for the body and increases the production of cortisol.
4. Increased cortisol production means even more stress and an activated need to “eat stress” in search of dopamine.
5. Overeating intensifies, body weight, inflammation and cortisol levels increase, and as a result, the body falls into even greater stress.

Long term elevated cortisol increases appetite, and in particular cravings for high-energy products and rich in simple sugars. This is due to the “upset” of the sugar economy by excess cortisol, inflammation and the constant search for a dose of dopamine by the stressed nervous system. A common effect of chronic stress and excess cortisol is changes in appearance and body composition — loss of muscle mass in favor of body fat and characteristic cortisol belly.

Be sure to read: How does stress affect our figure?

What to eat to lower cortisol levels?

The diet can both cause aggravation of the problem of overproduction of cortisol, as well as support its reduction. In the fight against chronic stress, it is crucial to enrich the menu with valuable products that calm the nervous system and have anti-inflammatory effects. Here are the ingredients that are worth including in the “stress diet”.

1. Matcha and green tea

Excess caffeine does not help fight excessive cortisol levels, so it is worth limiting the amount of coffee you drink - especially in large quantities. An alternative can be matcha or green tea, which provide a milder but longer lasting arousal than coffee (which is thanks to L-theanine, among others). In addition to supporting concentration, they also antioxidant properties.

2. Fatty sea fish

Fatty sea fish is one of the best sources of omega-3 acids that have an effect anti-inflammatory and relaxing of the nervous system. It is worth eating fatty sea fish regularly, twice a week. The most valuable omega-3 acids are in salmon, mackerel, tuna, halibut, herring and sardines.

3. Nuts, seeds, grains

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

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

It is worth to include in the daily diet about 30 g of seeds, nuts or grains. It is a good addition to salads, porridges or a snack raw.

4. Fermented dairy (and not only)

Kefirs and yogurts support the fight against excess cortisol in two ways. These products improve the functioning of the gut 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, ensuring satiety and adequate sugar management. Yogurt or kefir is an excellent, quick snack at work.

5. A variety of vegetables and fruits

Vegetables and fruits are the basis of a healthy diet and should definitely be among the superfoods for lowering cortisol. Diversity is key — instead of focusing on the rankings of the “healthiest” foods, it is worth simply consuming as many of them as possible. Eat a minimum of 400 g of vegetables and fruits per day (and preferably more, >800 g). Thanks to this, you will provide the body with fiber, antioxidants and phytocompounds that support nervous balance.

6. Eggs

Eggs are an excellent dietary support for lowering cortisol. They are rich in protein, so they can form the basis for filling and healthy meals that ensure stable blood sugar levels. They are also a source of B vitamins, necessary for the proper functioning of the nervous system.

How to eat to reduce stress? Practically tips

1. Bet on regularity

Too long breaks in eating are a stressor for the body and do not have a positive effect on the hormonal balance (especially in women). Eat your meals at regular intervals and try to make it your routine. You don't necessarily have to eat 5 meals — adjust the number and timing of meals to suit your individual lifestyle. However, maintaining a relative regularity of eating is very important to stabilize cortisol levels.

2. Plan meals in advance

Lack of a meal plan can lead to too long breaks in food and Reaching for low-nutrient snacks. Use ready-made menus or create a plan for main meals yourself, for example for the whole week.

The app available in Muti.Life will help you plan your meals properly, where you can monitor your daily menu on an ongoing basis. All you have to do is take a picture of the dish, and the AI assistant will recognize its type, calculate the caloric content and present the distribution of macronutrients. You can read more about the app here.

Meal planning may seem like a redundant activity, but with it you will avoid the extra burden and stress of having to choose “what to eat”. Such a plan also allows you to resist the temptation to eat little healthy outside the home.

3. Get to know mindful eating

Mindful Eating Technique It is about mindful eating. It is necessary to focus on the food consumed and the sensory experiences that accompany the process of eating. Mindful eating can be a way to calm down, calm, and reduce stress while keeping you from overeating.

4. Take care of hydration

Did you know that already slight dehydration can increase cortisol levels? Do not allow this situation to happen. Drink at least 2 liters of fluids a day — primarily water. You can also support yourself with healthy cocktails, infusions or the already mentioned green tea.

5. Consume the right amount of protein

Take care of the right amount of protein in the diet. The exact suggested protein content in your diet may vary depending on your age, gender or physical activity, but try to consume approx. 1-2 g of protein per kilogram of body weight. The right amount of protein in the diet protects against bouts of hunger, facilitates weight loss and ensures stable satiety throughout the day.

6. Use the method of small steps

When making changes to your eating routine (and not only), use the method Atomic Habits. Start with simple changes that will deliver meaningful results, for example, replace carbonated drinks with water. Don't put pressure on yourself to make sure your nutrition is perfect from day one. Do not allow positive changes to be a source of additional stress.

^{Bibliography:}

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: PCID: PJ MC6168646.}
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.}