The One-Day Diet To Balance Cortisol Levels

Our body is hard-wired to respond to stress in order to protect us from threats to our safety (outrunning a predator that wants to eat us, for example), but in the context of modern life, where those kinds of threats are far more rare, we still have a strong stress response.

When faced with what it perceives to be a threat, our brain (specifically, a tiny region at the base called the hypothalamus) sends out a series of nerve and hormonal signals to alert the adrenal glands located on top of the kidneys to secrete hormones such as adrenaline and cortisol. Cortisol—aka the stress hormone everyone loves to hate—increases the concentration of glucose in our bloodstream and enhances availability of substances our brain and body tissues need for repairs. Cortisol also shuts down functions that aren't essential during that "fight or flight" situation, which is why you may feel momentarily invincible or numb to physical or emotional discomfort as you push through. It's also why you might experience the urge to run to the bathroom—your body is too focused on dealing with the stressor at hand to care about controlling your bowels.

Though cortisol levels are supposed to go back down once that episode concludes, when the stress continues, cortisol can stay elevated, leading to inflammation. ​The good news is that even if we can't directly control the things that stress us out, we can develop coping mechanisms to help us regain a sense of calm—and more normal cortisol levels. What we eat can greatly improve our stress response so we can feel more grounded.

Omega-3 fatty acids, especially EPA and DHA from fish oil, have been shown in numerous studies1 to counter the inflammatory effect of stress. Both probiotics and prebiotic-rich foods have been shown to help reduce cortisol levels2. Fermented foods like yogurt, kefir, sauerkraut, and kimchi provide these beneficial gut bacteria, and consuming prebiotic-rich foods like onions, garlic, leeks, asparagus, apples, and bananas provides foods for those probiotic bacteria, so to speak.

All carbs prompt our brain to make more serotonin, but choose wisely. Complex carbs like whole grains, beans, peas, lentils, and starchy veggies will help support more stable blood sugar levels. Fiber is important for stabilizing blood sugar as well, so working in plenty of veggies, and including other high-fiber foods like nuts and fruit are also helpful for taming stress-related spikes in blood glucose.

Vitamin C helps support immune system function while also helping fight stress-related cell damage. Citrus and berries are two especially potent sources.

Potassium-rich foods like avocado, leafy greens, and tomato also help keep blood pressure in check, which is important because that's something that also tends to spike when stress hormones are released.

Here are some recipes to help you reap the benefits of these stress-fighting foods in a delicious way. While eating this way for one day won't magically reduce your cortisol levels for good, incorporating these foods as a regular part of your diet and taking steps to manage stress in others ways (just a few ideas: prioritize sleep, pet a cute dog, enjoy gentle movement and mindfulness) can make a big difference.

For starters, you want to make sure you're eating balanced meals and snacks that provide a combination of protein, fat, and complex carbs in order to support stable blood sugar and energy. If you've ever tried to deal with a stressful situation through a cloud of hanger, you'll understand why this is important! It's also important to go slow with foods that have been shown to trigger inflammation, especially sugar and simple carbs like chips and white flours.

Human and animal studies have also looked at stress-induced changes in preference for food3—namely, a leaning toward highly palatable comfort foods, especially high-fat and high-sugar foods. It's thought that increased levels of cortisol, insulin, and/or hunger hormone ghrelin may be at work there. If you notice a craving or an increase in overall appetite, ask yourself what's up and whether there's a non-food way to address what you really need or if there is a more nourishing option to help you feel stable and satisfied.

Also worth noting: Skipping meals or letting yourself forget to eat until you've reached that "game over" point is something to guard against. If you're going through a stressful time, practice good self-care by making sure to eat three meals a day and have a snack or two through the day if needed. If numbers are helpful, aiming to eat something about every four hours is a good ballpark.

This meal provides a combination of protein, fat, and complex carbs. It uses olive oil as the main source of fat. Olive oil, another staple of an anti-inflammatory diet, has also been shown to be helpful for reducing inflammation, so it's a great food to work into your routine. Eggs, which provide some omega-3s, also are a good source of choline4, a nutrient that's important for proper brain function. The onion and garlic in the greens provide some prebiotic fiber.

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Notes: The sweet potato and greens can easily be made ahead of time. For a plant-based version, skip the eggs and enjoy a baked or steamed sweet potato with tahini on top and a generous sprinkle of hemp hearts. The healthy fat and plant protein will stabilize your blood sugar and give you energy for your morning.

Hate savory breakfast? If sweet breakfast is more your thing, try a comforting bowl of oats with berries and a generous spoonful of nut butter on top.

Salmon offers up the same healthy omega-3s5 you'd get from sardines or other oily fish but is a little more approachable if sardines seem intimidating. Dark leafy greens like kale are also rich in folate6, a B vitamin that's important for supporting stable levels of feel-good brain chemical dopamine. Sauerkraut makes a delicious garnish that provides some plant-based probiotic bacteria. 

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Notes: For a plant-based option, top your salad with roasted chickpeas, as they contain tryptophan, an amino acid that's a precursor to mood-regulating neurotransmitter serotonin.

Chickpea and lentil-based pastas are rich in both protein and fiber, making them a delicious healthy carbohydrate option. While pesto is often made with pine nuts, swapping in walnuts amps up the plant-based omega-3s.

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Aside from being a great source of fiber and vitamin C, berries are also rich in antioxidants that have been associated with anti-inflammatory benefits7 to help protect the body from the damage caused by chronic stress. Of course you can use fresh, but I love using frozen because they're frozen at peak freshness, which locks in all that nutritious awesomeness. Plus, it can make it much easier to find berries in your price point in the off-season. Cacao powder is one of my favorite ways to sneak a little extra fiber into the day, about 2 grams per tablespoon. The garnish of cacao nibs on this is optional but delicious. As an added bonus, research has suggested that chocolate may help reduce perceived stress levels 8and temper the effects of cortisol.

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Dietary changes can be a powerful part of a stress-reducing routine. Other ways to reduce stress naturally include prioritizing exercise, practicing meditation and mindfulness, and getting plenty of sleep.