Cortisol is produced in the adrenal cortex. It increases blood glucose levels, for which it is the primary fuel. In stressful situations, cortisol helps the nervous system and brain cells function properly. In addition, it regulates stable blood pressure, thus protecting our body from various effects of blood pressure drops, which can even lead to death. Elevated cortisol levels can cause weakness, obesity, stretch marks, acne, osteoporosis, lipid disorders, infections, fungal infections, depression, sleep disorders, heart failure, hypertension, and diabetes. To prevent the above conditions and lower cortisol levels, you should eat a healthy diet (balanced diet), exercise regularly, and get enough sleep.
One study shows that lower cortisol levels and health benefits result from following a balanced diet based on the Dietary Guidelines for Americans, containing 56% carbohydrates, 18% protein, and 26% fat in the form of whole grains, low-fat dairy products, polyunsaturated fats, fruits, and vegetables. Another study provides evidence that eating a Mediterranean diet that focuses on fresh and whole grain products and excludes red and processed meat also lowers cortisol levels, bringing benefits such as better sleep and lower levels of anxiety and stress.
Therefore, it is worth introducing products such as fruit, vegetables, nuts, fish, seafood, olive oil, milk and dairy products, eggs, legumes, and whole grains into our diet. It is also important to stay hydrated. Drinking water regularly prevents the formation of cortisol, while dehydration leads to its production. Therefore, remember to drink at least 2 liters of water a day.
First and foremost, salt intake should be reduced, as it is a significant factor in raising cortisol levels. It is equally important to limit sugar consumption, as a rapid increase in blood sugar causes the adrenal glands to release cortisol to compensate. Trans fats (refined oils) are also responsible for increasing cortisol levels. They disrupt hormone balance, are pro-inflammatory, and can be stored as fat tissue. Caffeine - One cup of coffee increases cortisol levels by about 30%. The stimulation we feel after drinking coffee is nothing more than putting the body under stress. This effect is particularly pronounced in states of increased anxiety and stress, and that is when we should avoid it the most. One study showed that caffeine consumption worsens anxiety, stress, and depressive symptoms. Alcohol - not only does it increase heart rate and blood pressure, but it also raises cortisol levels, especially during times of increased stress in our bodies, which is when most people reach for it most often. In addition, it has been proven that removing alcohol from the body consumes energy and micronutrients.
Listening to music is a very good way to cope with stress and reduce its levels, as melodies have a positive effect on our nervous system. Listening to our favorite songs calms our body. Studies show that listening to music regularly helps combat chronic stress.
A warm bath - It relaxes our muscles and brain. It is worth adding various types of essential oils to it, which will further relax and regenerate our entire body.
Sleep - It is a key element of our health. Every adult should sleep 7-8 hours a day. Getting enough sleep every day and going to bed at regular times reduces stress.
Physical activity - One of the most important methods of combating stress, because physical activity increases the level of endorphins in our body, which makes us feel better and start to feel joy. It is worth ensuring that the physical activity we choose is enjoyable for us. If we don't like running, we shouldn't force ourselves, as this will certainly not increase endorphins in our body. Let's practice sports that we enjoy and find satisfying, and the stress will begin to subside.
Research shows that yoga and meditation are the best physical activities for reducing stress, as they help control glucose and cortisol levels, thereby reducing stress. Seventeen participants (students) aged 19 to 23 took part in a study conducted by the University of Rhode Island College of Pharmacy. Thirteen participants were women and four were men. They took part in a 6-week program that consisted of 60-minute yoga classes once a week followed by meditation. The results showed that the students' anxiety and stress levels decreased significantly and their concentration increased. To summarize the above study, we can conclude that meditation and yoga just once a week can reduce stress and anxiety and also have a positive effect on our concentration.
Protein and fat breakfasts not only keep you feeling full for longer, improve your mood, and help reduce snacking during the day, but also lower cortisol levels. Studies show that eating protein and fat breakfasts significantly reduces cortisol levels in the blood plasma. Protein and fat in the morning meal also improve hormone balance and regulate glucose levels. It is therefore worth introducing protein and fat breakfasts into our daily diet, for example: salmon omelet, scrambled eggs, shakshuka with avocado, waffles with guacamole and poached eggs, sandwiches with egg and fish paste, tuna salad, or cottage cheese with peanut butter and low GI fruits.
Cortisol is a key steroid hormone synthesized by the adrenal glands. Its elevated levels are the result of stress in our lives and have a very negative impact on our health, causing, among other things, weakness, obesity, depression, hypertension, and many other adverse symptoms. It is therefore worth taking care to lower cortisol levels through a proper diet (high carbohydrate intake, protein and fat breakfasts, a Mediterranean diet, and proper hydration) and physical activity (yoga and meditation, as well as favorite activities that raise endorphin levels in our body). Temporarily (after consulting a doctor), you can also help yourself with ashwagandha supplementation. However, let's not forget that a proper diet and exercise are always best for our health.
Bibliography:
https://pubmed.ncbi.nlm.nih.gov/39059481/
https://www.alab.pl/centrum-wiedzy/podwyzszony-poziom-kortyzolu-objawy-
causes-diagnosis-possibilities-of-reduction/
https://pubmed.ncbi.nlm.nih.gov/31333265/
http://www.h-ph.pl/pdf/hyg-2014/hyg-2014-2-202.pdf
https://paulina-witczak.pl/sniadania-bialkowo-tluszczowe/
https://pubmed.ncbi.nlm.nih.gov/20849868/
Prepared by: Wiktoria Kubicka
