If you're a frequent TikTok user, you've probably heard the terms “cortisol face” or “cortisol cocktail.” This phenomenon is associated with swelling of the face and neck caused by the stress hormone cortisol. However, not everything written on the Internet is true: cortisol levels can be regulated, including through nutrition.
Why do we need cortisol?
Cortisol (known as the “stress hormone”) is produced by the adrenal glands in response to stressful or dangerous situations. It is essential for life: it regulates the immune system, blood sugar levels and blood pressure. However, its excess can affect the lymphatic system and cause swelling of the eyes, cheeks and jaw. Experts note that such signs can also be associated with steroid use or Cushing's syndrome, a rare condition in which the body produces excess cortisol.
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What effect does cortisol have on health?
Chronically high cortisol levels are detrimental to your health. Normally, your body lowers cortisol levels after a stressful event, but when stress persists for too long, your body goes into “fight or flight” mode. This suppresses your immune system, alters your gut microbiome, increases your risk of inflammation and infection, and can cause fatigue, irritability, headaches, brain fog, acne, insomnia, weight gain, anxiety, and depression. Fortunately, cortisol levels can be brought under control by including foods in your diet that naturally lower it.
15 Foods That Quickly Lower Cortisol Levels
1. Kimchi
This fermented food is a staple of Korean cuisine. With probiotics, it supports a healthy gut, the “second brain.” A healthy microbiome improves stress response through the gut-brain axis.
2. Whole grains
A 2019 study showed that increasing the amount of whole grains in the diet (whole grain bread, farro, brown rice, oats, millet) helps regulate cortisol levels throughout the day.
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3. Yogurt
Greek yogurt contains twice the protein and calcium, more probiotics, and less sugar than regular yogurt, which helps support gut-brain balance and feelings of fullness.
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4. Citrus fruits
Oranges, lemons, and grapefruits are a source of vitamin C, which can reduce the effects of chronic stress, including Cushing's syndrome.
5. Bananas
In addition to potassium, which is important for the heart and nervous system, bananas contain magnesium for sleep regulation and vitamin B6 for the production of serotonin (the happiness hormone).
6. Garlic
Contains allicin, which helps lower blood pressure, “bad” cholesterol, and supports immunity. It may also lower cortisol levels, especially in the form of aged garlic supplements.
7. Leafy greens
Spinach, arugula, and kale are rich in vitamins, minerals, antioxidants, and folic acid, which helps regulate cortisol and support a healthy microbiome.
8. Dark chocolate
Dark chocolate (at least 70% cocoa) is rich in antioxidants and flavonoids, which mitigate the adrenal stress response and reduce cortisol levels, and also improve mood.
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9. Green tea
Contains catechins and L-theanine, which promote relaxation and invigorate at the same time. It can be drunk as loose leaf tea, tea bags or matcha, added to smoothies and desserts.
10. Salmon
Rich in omega-3, which has anti-inflammatory effects and helps regulate cortisol. Other fish with healthy fats (sardines, mackerel) are also useful for stress.
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11. Avocado
Contains potassium and magnesium, which promote muscle relaxation and sleep, and helps reduce cortisol levels. Perfect with eggs on toast for a balanced breakfast.
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12. Legumes
Chickpeas, beans, peas, and lentils are rich in fiber, B vitamins, and magnesium — which support the nervous system and intestinal health.
13. Berries
Blueberries, raspberries, blackberries, and cranberries contain antioxidants that reduce oxidative stress and cortisol. Add to yogurt, smoothies, or eat with nuts.
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14. Nuts
Almonds, walnuts, hazelnuts, cashews, Brazil nuts — contain healthy fats, magnesium, B vitamins, and antioxidants. They help fight stress.
15. Eggs and chia seeds
Eggs are a source of protein, vitamins, and choline, which supports the brain and reduces stress. Chia seeds are rich in omega-3s and anti-inflammatory substances, which help calm and reduce cortisol. They can be used to make puddings, add to smoothies, or add to desserts.
Based on the material: Vogue.com