In order to reduce stress levels, you probably already know you need to take care of yourself, manage your sleep, and exercise. But did you know there are some foods that help reduce anxiety and depression, too? Certain foods can help reduce your levels of cortisol – the primary stress hormone.
A number of functions are carried out by cortisol in the body, which include:
- Reducing inflammation
- Regulating sleep cycles
- Managing how the body uses carbohydrates, fats, and proteins
- Increasing blood sugar
- Controlling blood pressure
What is cortisol?
Cortisol is a hormone that is produced by the adrenal glands and released into the bloodstream. It is often referred to as the “stress hormone” because it is released in response to stress and low blood glucose levels.
Stress and physical stress (like inflammation) cause your adrenal glands to release cortisol. Cortisol is also sometimes called the “stress hormone.” It helps your body manage its fight-or-flight instinct.
Managing stress is the number one treatment for lowering cortisol levels.
Understanding the link between diet and mood
Our brain is a complex organ that requires a constant supply of nutrients to function optimally. When we fuel our bodies with a healthy diet rich in nutrient-dense foods, we provide our brains with the essential building blocks it needs to regulate mood, manage stress, and maintain cognitive function.
The Mediterranean diet
The Mediterranean diet, characterised by an abundance of fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil, has been associated with numerous health benefits, including a lower risk of depression and improved mood. This diet emphasises nutrient-rich foods that support brain health and overall well-being.
Foods that can help reduce depression and anxiety
Fatty fish
Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower cortisol levels.
Dark chocolate
Dark chocolate contains flavonoids, which are antioxidants that can help reduce inflammation and lower cortisol levels.
Turmeric
Turmeric contains curcumin, which has been shown to have anti-inflammatory properties and can help lower cortisol levels.
Chamomile tea
Chamomile tea contains apigenin, an antioxidant that can help reduce inflammation and lower cortisol levels.
Nuts
Nuts like almonds, pistachios, and walnuts are rich in magnesium, which can help lower cortisol levels and reduce anxiety.
Oats
Oats are a complex carbohydrate that can help stabilise blood sugar levels and reduce cortisol levels. The carbohydrates found in oatmeal help increase levels of serotonin in the brain. Serotonin has a calming effect on the brain and body to relieve feelings of anxiety, nervousness, and even insomnia.
Green tea
Green tea contains L-theanine, an amino acid that can help reduce anxiety and lower cortisol levels.
Probiotic-rich and fermented foods
Probiotic-rich and fermented foods such as Greek yoghurt, kombucha, kimchi and sauerkraut can help balance blood sugar and reduce cholesterol. The gut accounts for seventy to 80% of our immune system, so correcting our gut will correct a lot of immunity.
Eggs
Eggs contain B vitamins, particularly vitamin B12, which can help with the metabolism of cortisol.
Magnesium-rich foods
Magnesium-rich foods such as bananas, pumpkin seeds and spinach can reduce inflammation, metabolise cortisol and relax the body and mind.
Whole grains
Incorporating whole grains into your diet can contribute to reducing symptoms of anxiety and depression, thanks to their nutritional benefits and impact on brain health.
Whole grains are rich in essential nutrients, including:
- B Vitamins: Whole grains such as brown rice, oats, quinoa, and whole wheat are excellent sources of B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and folate (B9). These vitamins play vital roles in neurotransmitter synthesis and energy metabolism, supporting overall brain function and mood regulation.
- Magnesium: Magnesium, found abundantly in whole grains like oats, brown rice, and barley, is involved in hundreds of biochemical reactions in the body, including those related to neurotransmitter function and stress response. Adequate magnesium intake has been linked to lower levels of anxiety and depression.
- Fibre: Whole grains are high in dietary fiber, which promotes gut health and supports the gut-brain axis, influencing mood and cognitive function. Fiber also helps regulate blood sugar levels, preventing spikes and crashes that can contribute to mood fluctuations.
Foods to avoid
In contrast, some foods raise cortisol levels. Foods that cause stress on your body include:
- Alcohol (too much can lead to high cortisol levels and also result in anxiety the following day)
- Caffeine
- High-sugar foods
- Simple carbs, such as cakes and pastries
- Soda
Eat well and eat consistently
If you’re hoping to reduce stress, keep in mind this one key piece of advice: Don’t skip meals. Eating on a regular schedule — every three to five hours — helps balance your blood sugar levels. Being in a chronic state of low blood sugar is stressful on your body and can increase cortisol, so maintaining a balanced blood sugar can go a long way.
Don’t rely on food to de-stress
Yes, these foods may help reduce your cortisol levels — but they won’t have a significant impact on their own if you’re not prioritising stress management in other ways. Alongside good eating habits, exercise is one of the best ways to calm down stress and anxiety.
