Constant fatigue, uncontrollable cravings for sweets, restless sleep… All these signals can indicate an imbalance of cortisol, the stress hormone. Can an anti-stress breakfast change the course of your day?
How to lower cortisol
Although cortisol has long had a reputation as the “enemy hormone,” it actually serves important functions in the body. Produced by the adrenal glands, this hormone regulates metabolism, helps mobilize energy, and is responsible for the body's ability to respond to stress.
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However, when the rhythm of life becomes too intense (due to mental stress, lack of sleep, or professional pressure), cortisol production can be disrupted and remain elevated. The result is fatigue, digestive problems, cravings for sweets, difficulty falling asleep, or even weight gain.
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In the book Cortisol, l'hormone du stress (Hachette), naturopath Melanie Duffe offers a comprehensive approach to restoring balance to the nervous system: breathing practices, healthy habits, adaptogenic plants, and targeted nutrition.
Foods that lower cortisol levels
As the expert emphasizes, “what we eat after waking up plays a key role in stabilizing this hormone in the morning.” And for good reason: it is in the morning that cortisol levels naturally reach their peak. A properly composed breakfast helps stabilize blood sugar levels, avoid sharp energy drops, and maintain hormonal balance. Here are three delicious breakfast ideas that will help the body start the day without stressful “peaks.”
3 anti-stress breakfast ideas
Rainbow porridge
Ingredients (for 1 serving):
- 30–50 g of oatmeal
- 150–200 ml of plant-based milk
- 1 tsp maca powder (optional)
- 1 tbsp. walnut oil
- 1 banana
- 1 tsp raw cacao nibs
Preparation
The night before, combine the oatmeal, plant-based milk, and maca powder in a small saucepan. In the morning, place the mixture over high heat. Once it starts to boil, reduce the heat and stir with a spoon or fork as the porridge slowly cooks. After 5–10 minutes, when the porridge has thickened, remove the pan from the heat and transfer the porridge to a bowl. Add a little nut butter, sliced banana, and raw cacao nibs for an interesting contrast of textures.
Naturopath Melanie Duffe's secret is to soak oatmeal overnight. During this time, it absorbs liquid, so it cooks faster, is easier to digest, and becomes extra creamy.
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Salty toasts
Ingredients (for 1 serving):
- 1 can of small sardines (or mackerel or herring)
- juice of ½ lemon
- 1 tbsp. olive oil
- 50 ml plant-based soy cream
- ¼ tsp acerola powder
- dried or fresh herbs to taste: thyme, oregano and basil
Preparation
Open the can of sardines and drain the liquid. Add all the ingredients to a blender and blend until smooth. The paste is ready, you can spread it on toast.
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Baked banana with chocolate sauce
Ingredients (for 1 serving):
- 1 banana
- 1 tbsp. walnut oil
- 1 tbsp. maple syrup
- 1 tsp raw cocoa powder
- 1 tsp wheat germ
- a few chopped hazelnuts
Preparation
Peel the banana and cut it in half lengthwise. Bake in the oven at 180 °C for about 5–7 minutes.
Meanwhile, in a small bowl, mix together the nut butter, maple syrup, and cocoa until smooth. Remove the banana from the oven, place on a plate, and drizzle with the chocolate sauce. Finish with a topping of wheat germ and chopped nuts.
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Based on material from: Vogue.fr