Cortisol levels got you feeling like you're riding an emotional rollercoaster? Welcome to the club! As a self-proclaimed stress relief connoisseur, I've spent countless hours researching the sneaky ways foods can impact our bodies, particularly our hormonal balance. Trust me, I’ve been there-one minute you’re casually enjoying your favorite snack, and the next, you’re wondering why you’re suddenly overwhelmed by existential dread. Don’t fret, though, because you've landed in just the right spot in this bustling 2024 year.
Have you ever caught yourself mindlessly munching on processed foods late into the night, only to wake up feeling like you’ve morphed into a stress ball overnight? Yeah, me too. Turns out, some everyday foods can really pack a punch when it comes to upping those cortisol levels. This hormone, fondly known as the “stress hormone,” is produced by your adrenal glands and affects everything from your mood to your weight. Fun, right?
Before we dive into the list of foods that can secretly amplify your cortisol, let me tell you, it’s not just about what you eat but also when and how. “Timing is everything,” they say, and they’re totally onto something, especially when it comes to your diet and sleep patterns. You may not realize it, but grabbing that midnight snack can turn your restful night into a stress-filled journey.
So, how do carbohydrates come into play here? Well, they aren’t the villains some diets make them out to be, but certain types-especially the refined ones-can cause a spike in insulin levels. This spike then triggers your adrenal glands to release more cortisol. Don’t get me wrong; carbs can be our friends too! But mindful eating is key.
Another sneaky culprit you might want to look out for is caffeine. I know, I know-morning coffee is non-negotiable. However, what’s a university degree good for if not teaching us the fine art of moderation?
In our journey today, we will cover some essential points like “Hidden Ingredients”- Reviewing Common Culprits and "What Your Doctor Might Not Tell You". Each of these sections will shed light on how even seemingly harmless foods can secretly be the architects behind your stress levels.
So grab a cup of herbal tea (you’ll thank me later) and buckle up. We’re about to take a deep dive into the surprising world of foods that increase cortisol in your body. Don’t worry; there’s no exam at the end of this class-just some good ol’ enlightenment and maybe a few laughs along the way.
1. Trans Fats
Trans fats are some of the worst foods that increase cortisol in the body. Though most food companies have omitted this ingredient, it is now becoming common for food companies to add this ingredient in and market it under other names like hydrogenated oils or fat, partially hydrogenated oils or fat, or shortening. Even if it is labeled "trans fat free," it can legally contain up to .5-2 grams of trans fats and still obtain that label. Always read the ingredients to be safe. Trans fats increase cholesterol in the body, which is the reason they raise your cortisol levels and affect arterial flow.
2. Refined Sugar
Sugar in most forms, but especially refined, will raise your cortisol worse than almost any other food. Sugar raises the blood sugar too quickly and then causes it to plummet. Taking care of your blood sugar is crucial to reducing cortisol. Within an hour, you’ll likely suffer a crash and crave sugar worse than before you ate it. This can create an addiction, which has been closely related to how people crave and need drugs to maintain this sense of euphoria in the body. Until the body gets sugar, cortisol will spike at ultimately high levels, and over time, your body can become insulin resistant and cortisol levels will remain high most of the time. Get a handle on your stress and kick sugar to the curb!
3. Caffeine Overload
Listen girls, I love my morning cup of coffee and a cup of green tea a day like most of you, but that is all the caffeine I can handle without me noticing my stress levels go up. Caffeine overload is just as associated with cortisol production as refined sugars and trans fats. Since it affects blood sugar, too much can cause a rise in blood sugar and you may think you need food or sugar, and actually just be suffering a caffeine withdrawal. Starbucks didn't make their mutli-billion industry on accident, girls; think about it! Be sure to limit the caffeine you drink each day, and never choose sources of caffeine like soda or tea made with sugar, which can have a twofold effect on your stress levels. If you drink coffee, keep the add-ins clean, such as low fat milks like unsweetened almond or skim milk, and keep the sweeteners to small amounts of natural ones like stevia or honey.
4. Low Fiber Foods
Foods low in fiber affect your cortisol levels a couple of ways. First, they don’t keep you as full and don’t produce regularity in the stools. This can increase internal stress in the body, and upset the gastrointestinal organs, which have a large effect on your stress levels. Fruit and veggies are the best sources of fiber, along with soluble sources like flaxseeds, chia seeds and psyllium.
5. Alcohol
Okay, technically, alcohol is not a food, but it must be included here because it can greatly affect your stress levels. Alcohol is toxic to the liver and because the body cannot break down alcohol, this creates an internal stress for the body, lifting cortisol levels. It also acts as a downer, which can depress the mood, and cause addictive properties.
6. Refined Grains
Just like refined sugar, you should avoid refined grains, which is any grain that isn’t labeled 100% whole grain. Multi-grain is not whole grain. In addition, even whole grains that contain gluten have been linked to cortisol production, so always choose non-gluten grains whenever possible, such as brown rice, gluten-free oats, quinoa, millet, buckwheat and amaranth if at all possible. Refined grains are void of nutrients, and can increase cortisol by increasing the glycemic index directly.
7. Too Much Animal Saturated Fat
Saturated fats from animals have the same affect on cortisol as trans fats do. This includes too much butter, too many eggs, whole milk, meats that aren’t lean and poultry that isn’t lean cut. Be sure to eat lean choices of grass-fed meats and poultry, and eat eggs in moderation (around 5 per week at most). Also, butter isn’t the worst thing you could eat, but be sure to choose grass-fed organic butter, and only use a few tablespoons a week to be safe. As a better option, choose plant-based coconut butter or coconut oil, which is saturated but acts completely different on the body than butter. It has actually been linked to a decrease of cortisol levels.
Now, I realize many of you may love some of these foods or disagree with my advice, however the research on all of these foods is quite solid. By reducing these foods and eating more of the basics, such as fish, lean meats, plant proteins, plant fats, veggies, fruits, and whole grains and seeds, you can successfully decrease your cortisol levels and eat the stress away! What are your favorite stress-free foods? I know chocolate is one of mine, as long as I keep it in moderation!
Frequently Asked Questions
- What is cortisol?
- Cortisol is a hormone your body makes. It's sometimes called the 'stress hormone' because it helps your body deal with stress.
- Why should I worry about cortisol levels?
- Too much cortisol over a long time can be bad for your health. It can make you gain weight, feel stressed out, and have trouble sleeping or thinking.
- What foods can increase cortisol levels?
- Foods high in sugar, caffeine, or unhealthy fats can make your body produce more cortisol.
- Does eating sugar increase cortisol?
- Yes, eating a lot of sugar can make your cortisol levels go up.
- Can drinking coffee affect my cortisol?
- Yes, coffee has caffeine which can raise your cortisol levels, especially if you drink a lot.
- Are there any healthy foods that could raise cortisol?
- Even healthy foods, if not balanced or eaten in large amounts, could stress your body and increase cortisol. But generally, healthy foods are less likely to raise cortisol.
- Can skipping meals increase cortisol levels?
- Yes, not eating for too long can stress your body and raise cortisol.
- Is it only food that can increase cortisol?
- No, other things like being very stressed, not sleeping well, or being sick can also make cortisol go up.
- Can I lower my cortisol levels by changing my diet?
- Yes, eating less sugar and caffeine, and making sure you have regular, balanced meals can help lower cortisol.
- Will cutting out all fats from my diet lower cortisol?
- Not all fats are bad. Healthy fats like those from avocados and nuts are good for you. Cutting out only the unhealthy fats might help with cortisol levels.
- What should I do if I'm worried about my cortisol levels?
- If you're worried, it's best to talk to a doctor or a dietitian. They can help you understand what to eat and do to keep healthy cortisol levels.
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