When we’re feeling tense, anxious, worried or overwhelmed the dominant hormone in our body and brain is the stress hormone, cortisol. Cortisol prepares the body for the fight-or-flight response, where our body’s energy is diverted to survival rather than optimal function. With this increased stress, your digestion slows down and your immune system diminishes. This is sometimes the worst time to make cognitive decisions because cortisol changes the way we see the world. We become reactive, hyper-vigilant and myopic in our thoughts and our judgement is impaired. 5 cortisol-reducing foods that may help you stress less are:
1. Bananas
The fastest way to reduce cortisol and maintain optimal brain function is through glucose regulation. Glucose is the main fuel for our brain. When we’re stressed we often crave carbohydrates, as it increase the synthesis of the mood enhancer chemistry, serotonin, that signals ‘everything is going to be ok’, and we can relax. Bananas are a rich source of magnesium, which can decrease cortisol and improve sleep.
2. Oats
Oats are another great source of magnesium to relax the stress response, they are also high in B-vitamins, which are essential for energy, especially when stressed. Oats are rich in fibre and take longer to digest. In doing so, they ensure a constant, steady release of the happiness hormone, serotonin. In addition to this, they also help to stabilise your blood sugar levels.
3. Coconut oil
Coconut oil is classified as a ‘functional food’ oil and is rich in medium-chain fatty acids which are quickly converted into energy. As a result, coconut oil has been shown to improve physical and mental performance and reduce fatigue.
4. Dark chocolate
One of the easiest and most delicious ways to reduce cortisol is through dark chocolate. Studies have found that eating one average-sized chocolate each day for two weeks reduced cortisol and the fight-or-flight response.
5. Fatty fish
Salmon, mackerel, herring, cod and sardines are a rich source of omega-3 fatty acids, which have been shown to reduce the body’s production of cortisol. Eating a diet rich in foods like wild-caught salmon, or supplementing with products like fish oil, can help keep your cortisol in check.
There are also beverages that help to lower cortisol, such as:
- Water: Being just half a litre dehydrated can increase cortisol and impact serotonin, which controls our mood and is responsible for happiness
- Green tea: is a powerful drink to lower cortisol. The active ingredient in green tea, EGCG, has a powerful calming affecting for anxiety.
