Find the best Foods That Lower Cortisol naturally and learn how to lower cortisol levels with nourishing gluten-free recipes. They’re meals that make you feel great and taste even better! Prepare them all, or pick your favorites.
What Is Cortisol?
Cortisol is a type of hormone that our adrenal glands produce and release. Essential to our health, cortisol helps regulate many of our bodies’ functions including:
- Weight maintenance
- Inflammation regulation
- Blood sugar regulation
- Blood pressure regulation
- Sleep cycles
However, most commonly, cortisol is known for its ability to regulate stress response. Contrary to popular belief, cortisol is not what triggers stress. Instead, it is a result of stress. When our bodies enter a state of “fight or flight” and adrenaline is released, cortisol follows. This action releases glucose from the liver creating a fast energy source to be used by the body in times of stress. Read more here!
How Cortisol Affects the Body – The Good and The Bad
In our opinion, cortisol is unjustly given a bad reputation. It’s not all harmful! Without it, we would not function properly. In addition, if our levels dip too low we may experience symptoms such as fatigue, weight loss, dizziness, mood swings, and more.
Why Consistent High Levels of Cortisol Are Harmful
On the flip side, if our cortisol levels are elevated for an extended period of time, it can result in adverse symptoms and even manifest as Cushing’s Disease. Long-term impacts of high levels of cortisol include (source):
- Weight gain
- Elevated blood pressure
- Darkening of the skin
- Muscle weakness
- Mood swings
- Osteoporosis
- And more
The Different Types of Stress & Anxiety
As mentioned, cortisol is not all bad, and neither is stress! It’s a natural response to events and has helped keep us alive. The key to identifying helpful and harmful stress is in recognizing the different ways in which it manifests.
- Acute Stress occurs quickly when we are exposed to an unexpected threat or traumatic event and does not last long.
- Chronic Stress is a prolonged, constant experience of stress that can have negative impacts on our body and health.
- Traumatic Stress happens when we experience a traumatic or life-threatening event and in some cases can lead to symptoms of PTSD.
- Oxidative Stress is caused by an imbalance between free radicals and antioxidants in the body. When properly functioning, free radicals help fight off pathogens that lead to infections. However, when there is an imbalance and there are more free radicals present than what can be kept in check by antioxidants, they can begin to damage fatty tissue, DNA, and proteins in the body. (Source)
How to Lower Stress Levels Naturally
In most cases, elevated cortisol levels can be addressed by simply making lifestyle changes. For instance, environmental factors and what we eat tend to play the largest roles in our stress levels, leading to increased cortisol. Of course, it’s easier said than done, but try one or more of the following practices to improve your health, happiness, and keep your cortisol in check!
- Sleep. Getting high-quality sleep curbs your body’s cortisol production, giving it a chance to reset.
- Exercise. Studies have shown that getting regular exercise helps improve our sleep patterns and reduces stress levels. (Source) Just be careful not to overdo it! Too much exercise can increase oxidative stress levels. (Source) You want to find a balance that’s just right for your and your body.
- Practice deep breathing. Mindful meditation and breathing exercise helps engage your parasympathetic nervous system also known as our “rest and digest” system, effectively lowering cortisol.
- Connect with others. Strong bonds, smiling, and laughing release cortisol-suppressing serotonin.
- Nourish your body. Consuming a diet high in processed foods, sugar, alcohol, and caffeine can not only deprive your body of vitamins and nutrients but also raises cortisol levels. Therefore, prioritizing natural, whole foods can reduce cortisol and help you feel your best!
Foods That Lower Cortisol (For Most)
If we’re being honest, there’s a pretty long list of foods that can help lower cortisol levels. However, a common denominator of them all is the nutrients they provide. Most commonly, these foods contain high levels of Omega-3 fatty acids, B vitamins (particularly B-12), magnesium, vitamin C, potassium, probiotics, and more.
Take a look at some of our favorite cortisol reducing foods below!
Note: It’s important to note that everyone reacts to stress, anxiety, and environmental factors differently. In addition, we all digest and absorb foods differently, too. If you have SIBO, are sensitive to FODMAPs, or have an allergy, some of the following foods may not be the best for you. However, in general, the items below are known to be beneficial in lowering cortisol levels for the average person. You know your body best. However, if you have specific concerns, be sure to consult your doctor!
While each of these foods provides different nutritional benefits, they’re all rich in vitamins, antioxidants, and fiber which have been shown to be major correlates in foods that lower cortisol. For instance, serotonin, Omega-3 fatty acids, B-vitamins, and minerals such as magnesium are all known to play a significant role in lowering cortisol levels and just so happen to be abundant in whole foods like those listed above!
Stress-Free Nourishing Meal Ideas!
Alright, now that know what cortisol is, how to combat it naturally, and our top cortisol reducing foods, let’s put them to use with gluten free recipes that help ease your stress and nourish your body from the inside out!
Breakfasts
Take the stress out of busy mornings with quick and easy recipes that can be prepared ahead of time and will leave you feeling full and satisfied!
Tropical Turmeric Smoothie
Made with tropical fruit and full of vitamin C, antioxidants, and fiber, this Tropical Turmeric Smoothie contains nourishing ingredients to boost your immune system and keep your gut health thriving.
Frozen Grape Smoothie
Made with Quercetin-containing grapes, this smoothie is quick to make and loaded with nutrients to keep you feeling great!
Superfood Instant Pot Oatmeal (Gluten-Free)
Instant Pot Oatmeal is packed full of superfoods & ready in minutes for a nutritious, gluten-free breakfast perfect for busy mornings!
Easy Oven Baked Scrambled Eggs
Turmeric and eggs combine in this scrambled egg recipe for a make-ahead breakfast recipe packed full of anti-inflammatory properties, healthy fats, and protein.
Lunch and/or Light Dinners
Getting healthy meals on the table doesn’t have to be stressful or require hours in the kitchen! Try out a few of our favorite recipes for quick meals perfect for quick lunches or light dinners.
Curried Cauliflower Kale Soup
Fresh veggies and antioxidant-rich spices combine in a warm soup for a good-for-you meal you’ll look forward to eating.
Mango Chile Chicken
Packed full of vitamin C, Mango Chile Chicken Bowls are ready in less than an hour and keep you full and satisfied with tons of protein and flavor.
Swiss Chard Salad Wraps
Easy to make ahead of time, the crunchy texture of these wraps is not only delicious but also full of cortisol-reducing Quercetin!
Rosemary Citrus Baked Salmon
The easiest one pan meal, this salmon packs a double punch with omega fatty acids from the salmon and olive oil and a boost of citrus from the fruit!
Massaged Kale Blueberry Salad
As if the ease of preparing this salad isn’t stress-reducing enough, it’s bursting with fresh fruits and veggies for a wide variety of vitamins and nutrients that help keep your cortisol in check!
Cortisol-Reducing Drinks
Quench your thirst and lower your stress with flavorful drinks perfect for every season.
Detox Apple Cider Vinegar Drink
Alcohol-free, this morning cocktail elixir with antioxidants, vitamin C, and more is great for gut health and reducing inflammation!
Turmeric Ginger Lemonade
Quick to make, naturally sweetened, and full of antioxidant-rich, immunity-boosting ingredients, this turmeric ginger lemonade is the perfect afternoon pick-me-up.
Cold Busting Turmeric Tea Latte
A cold-busting vegan latte, this turmeric tea is loaded with vitamin C, brain-boosting healthy fats, minerals, and anti-inflammatory properties for a fruity, caffeine-free latte that’s warm and nourishing!
Hi, love your recipes! I’m just wondering. How long do the meal plans take to start working. I’ve been told to reduce my stress levels. Thank you x
Good afternoon,
First I an so happy I found you. I am a chronically stressed person, with ptsd. I have been trying to find Tumeric recipe ideas and drinks, and have however none that include black pepper. I have been told that in order for Tumeric to work ie absorbed, you need to have your Tumeric with Black Pepper. Do you have ideas for recipes that include Black Pepper with Tumeric? I would be ever so grateful if you could get back to me regarding this. Thank you very much.
Kind Regards.
Sue
Hi there Susan! So glad to find you too! Actually yes, we do have a few with that combo. The turmeric scrambled eggs, turmeric tea, and curried cauliflower soup should all have those. I’m sure there a few more too if you search turmeric. https://www.cottercrunch.com/?s=turmeric
Your photos are gorgeous and the various dishes are so appetizing. Who cares about healthy — they look delicious! Happy New Year!
Haha thank you Aqu!
These recipes are amazing! Given that I’m ALWAYS stressed, I totally need these dishes! XD
I was diagnosed as Diabetic about 3 years ago, but it was so new, so stressful and I had a newborn and 3 other children to take care of that I just took my meds and didn’t try to change too much at once. Fast forward to now and I’m ready to change everything, get off these meds by the end of the year and feel on top of my health. My Endocrinologist suggested not only a low carb way of life, but grain free / dairy free as well. I am trying to ease our entire family into that way of eating and it’s not easy, so thank you so much for these awesome meal ideas!!
I’m so glad you are able to get some relief with healthy food Jen! Let me know how else I can help. Best of luck with the Family! And way to live by example!
Stress has been my constant companion over the last 2 years as I too have come out of retirement, moved my family from Cornwall to Atlanta (culture shock!) and became a grandmother. Looking forward to de-stressing in 2017. This meal plan looks yummy and I cannot wait to try it. Looking forward to more in 2017! Cheers!
I feel ya! Yes to de-stress in 2017!! Keep me posted and happy new year friend!
These all look amazing. I know you’re loading up right now! I think we all need this after the holidays. Turmeric cheers, bro!
I need turmeric x 10!
I am all about reducing stress – and I can’t think of a more delicious way to do it 😉
It sounds like 2017 is going to be such an exciting year for you as you settle into life in Utah!
Thank you so much Kristy! Same to YOU! <3 you
You and Kiwi deserve all the best, and I hope that you find just that in Utah and in 2017! I truly hope that in 2017, you are able to absorb and enjoy the fruits of both of your labors from this past year–that you can return to your workouts and your favorite foods, that you can experience all the Utah has to offer, and, of course, continue to create and inspire!
LOVE YOU
Thank you so so much for all your support! And Oh same to you dear friend! <3 you are amazing and I wish you the best in 2017. Baby making and beyond.
I should prepare them all. Festive season always makes me super stressed, even more than usually.
Right? I hope this helps and you can enjoy the little bit that’s left!
I think we could all use a little less stress in our lives! And some things you can’t control (like surgery and job loss), but we can control what we eat. Every single recipe here looks amazingly good and packed full of nutrients. An excellent list to get us into the new year.
Totally agree Anne Marie! Some things we can’t control, but we can control how we look at it and how to eat to nourish. xxoo
Those Cuban Pork Tacos are calling my name! Oh yum!! Thanks for all the GF recipes!
oh those are my fav!!!
I’ve pinned this list to use many times next year. We eat a pretty gluten reduced diet and there are so many beautiful dishes you included in this round-up that are making my mouth water.
Wonderful! Keep me posted Jamie!
Your photos are gorgeous and the various dishes are so appetizing. Who cares about healthy — they look delicious! Happy New Year!
Thank you! Yes, i love colorful foods! hehe
Yeah, I’d say you’ve had a little stress. I’ve said nothing to you about moving because I thought if I ignored the announcement that it means it didn’t happen — so sad.
And, BTW . . . you KNOW I need to eat ALL these recipes . . . at once 😉
Haha, it’s happening! Come visit. Well, in summer. Much cooler!
Happy New Year love!! Safe Travels! xoxo
Thank you friend! How are you feeling?
Yes to less stress! I love this.
Totally! I knew you’d agree. xxoo