Eat For Relaxation: Bio Marker Focus On Cortisol

Feb 26

Nourish your body to support healthy cortisol levels

What is cortisol?
Cortisol, often called the "stress hormone," is primarily known for being released in response to stress, temporarily boosting energy to help the body cope. However, its effects go far beyond stress, as it plays a crucial role in regulating various body functions, including blood sugar levels, blood pressure, immune function, sleep-wake cycles, and more.

What is the impact of high cortisol?

When you're stressed, your body releases cortisol to help you stay alert and focused (known as the fight or flight response). Short bursts of this are normal, like before a big meeting or when facing a challenge. However, prolonged exposure to stress keeps cortisol levels high, which can disrupt normal body functions, affecting weight, digestion, immune function, and increasing the risk of chronic diseases. While a quick stress response is natural, ongoing stress can seriously impact your health. Properly managing stress and maintaining balanced cortisol levels is essential for overall health and well-being.

Do other factors play a role in elevated cortisol besides stress?

Yes, in addition to stress, lack of sleep, poor diet (high in sugar, caffeine, or processed foods), overtraining, certain health conditions (like Cushing's syndrome or depression), chronic inflammation, and long-term use of medications like corticosteroids can keep cortisol elevated.

Common symptoms of elevated cortisol: weight gain, fatigue, trouble sleeping, intense cravings, mood swings, digestive issues, weakened immune function, etc.

Did you know?: Cortisol follows a natural daily pattern when levels are normal. Cortisol peaks in the morning, helping you wake up and feel energized, then gradually decreases throughout the day, allowing melatonin levels to rise and helping you achieve restful, deep sleep at night.

Practical Nutrition tips to balance cortisol

Balance Your Meals

Why? Combining protein, healthy fats, and fiber-rich carbs at each meal stabilizes blood sugar and prevents excess cortisol release.

Try This:

Instead of just toast at breakfast, try scrambled eggs (p), avocado (f), and whole-grain toast (frc).
Instead of just almonds for a snack, try Greek yogurt (p), almonds (f), and berries (frc).

Be Mindful of Your Caffeine Intake
Why? Too much caffeine can spike cortisol, especially on an empty stomach. While there's no "best time," having coffee between 9:30 a.m. and 11 a.m. may be most beneficial, as cortisol levels start to dip and caffeine's effects are stronger.

Try This:

Limit coffee to 1-2 cups per day to avoid excessive cortisol release.
Pair coffee with a meal to reduce stress on the adrenals.

Stay Hydrated
Why? Even mild dehydration can cause your body to release cortisol as a stress response.
Try This: Carry a water bottle with you throughout the day and drink regularly. Aim for at least half your body weight in ounces of water to stay hydrated.

Eat More Magnesium-Rich Foods
Why? Stress can deplete magnesium, an essential mineral for relaxing the nervous system and regulating cortisol levels.
Try This: Boost your intake of magnesium by adding dark leafy greens, pumpkin seeds, almonds, dark chocolate, and fatty fish like salmon to your diet.

Prioritize Protein at Breakfast
Why? Protein is filling and helps slow down carb digestion, preventing blood sugar spikes and crashes that can raise cortisol. Starting your day with protein helps stabilize your energy and keeps cortisol levels in check.

Try This: Aim for 20-30g of protein in the morning with foods like eggs, Greek yogurt, or a protein smoothie to stay satisfied and balanced.

Stop Skipping Meals Or Restricting Calories

Why? Skipping meals or severely restricting calories causes blood sugar to drop, which triggers cortisol production to restore energy. Eating regularly helps maintain steady cortisol levels, supports metabolism, and reduces cravings.
Try This: Plan meals and snacks every 3-4 hours. Keep easy snacks like apple with peanut butter, cheese with whole-grain crackers, or hummus with veggies to curb hunger between meals.

Feed Your Gut

Why? Elevated cortisol can reduce stomach acid production, causing digestion issues like gas, bloating, and constipation. It also disrupts the body's ability to switch to "rest & digest" mode.

Try this:

Eat Fiber-Rich Foods like fruits, vegetables, whole grains, and legumes to nourish healthy gut bacteria and promote smoother digestion.
Consume probiotic-rich foods like yogurt, kefir, kimchi, and sauerkraut to help maintain a balanced gut microbiome and support digestion.

Balancing cortisol is not about being perfect but creating small intentional habits that will support your body!

Support Your Body’s Natural Balance with Water House Wellness

At Water House Wellness, we offer holistic therapies designed to help regulate cortisol levels and reduce the effects of chronic stress. From therapeutic massage to acupuncture and skincare treatments, our services promote deep relaxation, improve circulation, and support your nervous system’s natural ability to reset. Whether you're dealing with stress-related tension, trouble sleeping, or fatigue, our expert practitioners can guide you toward restoring balance in a way that feels nourishing and sustainable. Book a session today and take a step toward healthier cortisol levels and overall well-being. Learn more at Water House Wellness.