Foods that lower cortisol
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Foods That Lower Cortisol: Insights from Recent Research
Comfort Foods and Cortisol Reduction
Research indicates that consuming calorie-dense "comfort" foods can modulate the body's stress response. In a study involving premenopausal women, those with higher stress levels who consumed more calorie-dense foods exhibited lower cortisol levels. This suggests that comfort foods may help in reducing cortisol by promoting visceral fat accumulation, which in turn dampens the hypothalamic-pituitary-adrenocortical (HPA) axis activity 1.
Probiotic Foods and Cortisol Levels
Probiotic foods, particularly fermented dairy products, have shown promise in lowering cortisol levels. A study conducted on children in Côte d'Ivoire found that those who consumed a probiotic fermented dairy product had significantly lower cortisol levels compared to those who consumed a placebo or continued their usual diet. This suggests that probiotics can be effective in reducing stress-induced cortisol levels 2.
Sugar Intake and Cortisol Reactivity
The intake of dietary sugars has been associated with reduced cortisol reactivity following stress. In a study examining the effects of sugar consumption on cortisol levels, participants who consumed higher amounts of sugar exhibited a weaker cortisol response to an acute stressor. This supports the idea that high-energy foods, including those rich in sugars, can suppress stress-associated glucocorticoid reactivity 3.
Carbohydrate-Rich Diets and Stress Response
Carbohydrate-rich, protein-poor (CR/PP) diets have been found to lower cortisol responses in stress-prone individuals. In a controlled study, subjects with high stress proneness who consumed a CR/PP diet showed reduced cortisol levels and depressive symptoms under both controllable and uncontrollable stress conditions. This effect is likely due to the diet's impact on increasing brain serotonin levels, which helps in coping with stress 4.
Dairy Consumption and Cortisol Modulation
Dairy foods may also play a role in modulating cortisol levels. In a weight loss intervention study, overweight women who included adequate amounts of dairy in their diet experienced greater reductions in body weight and fat, along with a dampened cortisol response. This suggests that dairy consumption can help in managing cortisol levels, particularly in the context of weight loss 5.
Avocado Oil and Cortisol Protection
Avocado oil, rich in beneficial fatty acids, has been shown to protect against cortisol-induced cytotoxicity. In an in vitro study, avocado oil was able to decrease oxidative stress and apoptotic events induced by cortisol, while also increasing levels of brain-derived neurotrophic factor (BDNF). This indicates that avocado oil could be a beneficial supplement for mitigating the negative effects of elevated cortisol levels 6.
Dietary Patterns and Cortisol in Children
Children's dietary patterns have also been linked to cortisol levels. A study found that higher cortisol levels and a larger cortisol awakening response were associated with more frequent consumption of sweet foods. This supports the theory that stress-induced cortisol can lead to a preference for comfort foods, which are typically high in sugars and fats 7.
Maternal Diet and Offspring Cortisol Levels
Maternal diet during pregnancy can have long-term effects on offspring cortisol levels. A study found that a high-meat, low-carbohydrate diet in late pregnancy was associated with higher cortisol levels in adult offspring. This suggests that maternal nutrition can program lifelong cortisol secretion patterns in children 8.
Conclusion
Various foods and dietary patterns have been shown to influence cortisol levels, offering potential strategies for managing stress. Comfort foods, probiotic dairy products, carbohydrate-rich diets, and specific supplements like avocado oil can help lower cortisol levels. Understanding these dietary impacts can aid in developing nutritional interventions to mitigate stress and improve overall well-being.
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