16h ⢠Food is Medicine
đż What Cortisol Is â and How Food Helps Tame It
What is cortisol?
Cortisol is your bodyâs primary stress hormone, produced by the adrenal glands.
It helps regulate:
- Energy and blood sugar
- Inflammation
- Blood pressure
- Sleepâwake cycles
- Your âfightâorâflightâ response
The problem isnât cortisol itself â itâs chronically elevated cortisol, which can contribute to:
- Belly fat
- High blood sugar
- High blood pressure
- Poor sleep
- Low mood or irritability
- Weakened immunity
Food canât replace medical care, but certain nutrients do help your body regulate cortisol more effectively.
đ˝ď¸ Foods That Naturally Help Lower Cortisol
1. Magnesiumârich foods
Magnesium helps calm the nervous system and regulate stress hormones.
Examples:
- Spinach, Swiss chard
- Pumpkin seeds
- Almonds
- Avocado
- Black beans
2. Vitamin Cârich foods
Vitamin C helps your adrenal glands function properly and may reduce cortisol after stress.
Examples:
- Oranges, kiwi, strawberries
- Bell peppers
- Broccoli
- Pineapple
3. Omegaâ3ârich foods
Omegaâ3s support brain health and help reduce inflammation and stress responses.
Examples:
- Salmon, sardines, mackerel
- Chia seeds
- Walnuts
4. Polyphenolârich foods (antioxidants)
These help reduce oxidative stress, which can drive cortisol up.
Examples:
- Blueberries
- Dark chocolate (70%+)
- Green tea
- Turmeric
5. Probiotic and fermented foods
A healthy gut helps regulate the stress response through the gutâbrain axis.
Examples:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Miso
6. Complex carbohydrates
Steady blood sugar = steadier cortisol.
Examples:
- Oats
- Quinoa
- Sweet potatoes
- Lentils
7. Herbal helpers (foodâadjacent)
These arenât medications â just herbs traditionally used to support stress balance.
Examples:
- Chamomile tea
- Lemon balm tea
- Ashwagandha (as a supplement â discuss with a clinician if considering)
đ§ Bonus: Lifestyle Habits That Lower Cortisol
Food works best when paired with:
- Consistent sleep
- Light daily movement
- Deep breathing
- Time outdoors
- Reducing caffeine late in the day
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đż What Cortisol Is â and How Food Helps Tame It
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