How to Lower Cortisol With Food

Cortisol often has a bad reputation as the hormone linked with stress. However, it is important to recognize that cortisol is not entirely negative; it plays a crucial role in keeping us alert and effective in responding to stressful situations. Yet, if cortisol levels become excessively high, it can lead to significant issues within our central nervous system, including fatigue, irritability, and an increased risk of heart disease. Additionally, one must not overlook its potential impact on skin health.

Fortunately, there are various strategies to maintain balanced cortisol levels. Simple activities like taking a walk, engaging in breathwork, or even having a casual conversation with a friend can help. According to Dr. Michael Markopoulos, “Engaging in stress-reducing activities like mindfulness, meditation, or deep breathing effectively calms the nervous system.”

Dietary adjustments can also contribute positively. “Eating mindfully can serve as a tool for managing stress,” states Sandra Martinez, director of 7Pines Resort Ibiza Spa, which focuses on nutrition and longevity. “Certain foods nurture the nervous system while reducing inflammation. Items high in healthy fats, fiber, magnesium, or tryptophan—like nuts, avocados, or pure cocoa—can support serotonin production and mitigate cortisol levels.”

It’s Not Just What You Eat, but How You Eat

In addition to what you consume, the manner in which you eat can have a significant impact. “Slow, mindful eating rituals, such as those practiced in spas or wellness centers, encourage digestion to occur in a relaxed state instead of a hurried one,” explains Martinez. To enhance your mealtime experience, consider turning your phone to Do Not Disturb and turning your meals into moments of self-care.

Practicing presence during your meals provides benefits on multiple fronts. A recent study illustrated how the “stress-digestion-mindfulness triad” can improve digestive function. Mindful eating helps tackle problematic eating patterns and digestive issues stemming from stress while enhancing self-acceptance, awareness of the mind-body-food connection, and overall wellness.

How to Practice Mindful Eating

Mindful eating extends beyond merely silencing your phone. It includes several straightforward steps. “Focus on your thoughts and stay fully present with your food, paying attention to your hunger signals and emotions—without judgment,” advises nutrition scientist and performance expert Michael Hartman, PhD. “Mindful eating is an impactful approach to managing eating habits and fostering a positive relationship between food and mental health.” Here are some tips to harness its benefits:

Become Aware: Tune into your body’s hunger and satiety signals. Eat when you feel genuinely hungry and stop as you approach fullness.