Discover Cortisol Triggering Foods & Lifestyle; Find The Best Supplements For Weight Loss and Stress Management

Understanding How to Avoid Cortisol Triggering Foods & Discover the Best Cortisol Supplements for Stress Management & Weight Loss

In our fast-paced modern lives, stress has become an almost constant companion, and with it, the pervasive presence of cortisol. Often dubbed the "stress hormone," cortisol plays a vital role in our body's fight-or-flight response, regulating metabolism, reducing inflammation, and even influencing memory formation. While essential for survival, chronically elevated cortisol levels can wreak havoc on our health, contributing to issues like weight gain, sleep disturbances, anxiety, and a weakened immune system.

Understanding cortisol triggering foods and what are the best cortisol supplements for weight loss, the optimum guide on how to manage this powerful hormone is key to achieving overall well-being. Fortunately, our diet offers a powerful, yet often overlooked, tool in the battle against high cortisol. What we eat, and equally important, what we avoid, can significantly impact our body's stress response. This comprehensive guide will delve into the scientifically proven foods that lower cortisol, explore effective strategies on how to decrease cortisol levels through a mindful cortisol diet, and shed light on foods high in cortisol or foods that increase cortisol, helping you identify what are cortisol triggering foods to avoid for better hormonal balance. We will also explore the best cortisol supplements for weight loss and overall stress management.

The Relationship Between Cortisol and the Adrenal Gland

find out what is cortisol triggering foods in the next section with the best cortisol supplements for weight loss & stress

Understanding Cortisol and Its Impact: Cortisol is a glucocorticoid hormone produced by the adrenal glands, small organs located on top of your kidneys. Its release is primarily triggered by the hypothalamic-pituitary-adrenal (HPA) axis, a complex system that governs our stress response. When you encounter a perceived threat or stressor, the HPA axis springs into action, signaling the adrenals to release cortisol.

This surge provides a quick burst of energy, sharpens our vision and movement in high speed rate, and temporarily suppresses non-essential bodily functions, preparing you to either confront or flee the situation. This acute response is healthy and necessary for survival, as seen in ancestors and hunter-gatherers protecting themselves. This acute response is normal human physiology, and after the threat, everything calms down like a switch turning ON and OFF.

However, in today's world, stressors are often chronic rather than acute. Deadlines, financial worries, relationship issues, sedentary mode, and even poor sleep can keep the HPA axis in overdrive, leading to persistently high cortisol levels. Over time, this chronic elevation can have detrimental effects across various bodily systems.

For instance, prolonged high cortisol can lead to increased blood sugar, as one of its roles is to release glucose into the bloodstream for energy. This can contribute to insulin resistance and an increased risk of type 2 diabetes. It also impacts fat storage, particularly around the abdominal area, and can lead to inflammation and muscle breakdown.

Cortisol and the Immune System Relationship: Where It Starts

The immune system can become suppressed, making the body more vulnerable to infections. Furthermore, high cortisol binds to glucocorticoid receptors in the hippocampus region of the brain for learning and memory. As a hormone, it tells the cells and glands what to do and what not to do as a regulatory mechanism. It sends a signal to the immune system to get activated, triggering pro-inflammatory cytokines, which lead to the activation of immune cells such as T helper cells and antibodies. This can exaggerate and attack certain parts of the body such as joints, ligaments, the spinal cord, the brain, and the muscles.

Over time, that can lead to the deprivation of certain and important immune cells that fight bacterial infection and heal injured tissues, called neutrophils.

Over time, acute inflammation can become chronic inflammation and lead to autoimmune disease and unhealed localized injuries, which we can see very often in men and mostly women over 50.

Therefore, managing cortisol through lifestyle interventions, including diet, becomes paramount for long-term health. Scientifically proven certain adaptogens, amino acids, vitamins, and minerals that lower cortisol can significantly support your body's ability to regulate cortisol levels and promote a calmer state. These adaptogens and amino acids can help regulate the HPA axis and the adrenal gland to have the proper regulation and feedback loop response.

Anti-inflammatory Nutrients and Supplements to Modulate Post-Cortisol Elevation

When cortisol levels are elevated for a prolonged period, the body gets stressed out physiologically and induces inflammatory immune cells to attack the body because the micro-toxic molecule is unrecognized. The body's inflammation goes up, and damage has already occurred. The question then is, what can we do about it? My answer is to focus on potent anti-inflammatory foods such as turmeric, quercetin, vitamin C, Omega 3, and probiotics.

Turmeric: There was a study published from Drug Design, Development and Therapy that found curcumin, which contains a bio-available chemical molecule called curcuminoid, has powerful anti-inflammatory property by blocking certain pro-inflammatory cytokines such as NALP3 inflammasome and NF-KB.

Quercetin: A study published from Pharmaceuticals journal discovered quercetin is a powerful antioxidant and can inhibit pro-inflammatory cytokines and lower the biomarker NALP3, as well as molecules tumor necrosis factor alpha (TNFα) and interleukin-6 (IL-6). It works even better synergistically with vitamin C.

Omega 3: Journal of the American College of Nutrition published that omega 3 is a potent anti-inflammatory molecule. There have been a number of clinical trials assessing the benefits of dietary supplementation with fish oils in several inflammatory and autoimmune diseases in humans.

Vitamin C: is a powerful antioxidant. It can interfere with DNA, leading to the expression of an antioxidant called NRF2. This is the main body defense mechanism that can induce antioxidants naturally and strengthen immune system activity. Vitamin C is important for supporting adrenal health and reducing oxidative stress, which can lead to oxidative damage.

Combining turmeric with it has been shown to have better bioavailability by increasing the absorption rate. Science suggests that curcumin enhances DHA synthesis in the brain, resulting in elevated brain DHA content.

Omega 3 seems to work by suppressing the synthesis of pro-inflammatory IL1 and prostaglandin E2, therefore lowering the stress and inflammation response. Not only that, omega 3 lowers inflammation in the brain as well by suppressing IL-B1 and improving dopamine metabolism and brain function.

Excellent sources include fatty fish like salmon, mackerel, sardines, and anchovies. For plant-based options, flaxseeds, chia seeds, and walnuts provide alpha-linolenic acid (ALA), a precursor to EPA and DHA, though conversion rates vary.

Cortisol Modulator Nutrients and What Are the Best Cortisol Supplements for Weight Loss

Phosphatidylserine: is a fatty acid bound to a phosphate group. This fatty acid can interact and not interact with water, and it mostly covers all the cells in our body. One of them is the myelin sheath, a part that covers our nervous system, and it has significant function when it comes to cortisol. A study published in the Journal of Lipids in Health and Disease found that after six weeks of 400mg phosphatidylserine, they saw a significant reduction in cortisol.

Phosphatidylserine food sources: eggs, organ meat, Mackerel, and soy.

But still, you can't get it in the proper dosing; less than 200mg of phosphatidylserine isn't efficient to lower cortisol. I highly recommend to get it in supplement form, especially if you are looking for the best cortisol supplements for weight loss.

Magnesium: Clinical Endocrinology published a post-hoc analysis of a randomized trial where magnesium was given and the 24-hour cortisol excretion via an 11β-HSDs enzyme was tested for 24 weeks. The magnesium group had 5 nmol/dl compared to 5 nmol/dl in the placebo group, showing a "massive difference."

Magnesium food sources: soy products (milk, flour, tofu), dark leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes (black beans, lentils), whole grains (brown rice, quinoa), and dark chocolate.

Magnesium is a vital mineral involved in over 300 enzymatic reactions in the body, many of which are related to stress and relaxation. It plays a crucial role in nerve function, muscle relaxation, and energy production and is considered one of the best cortisol supplements for weight loss.

Magnesium deficiency is often linked to increased anxiety and stress, as it can impair the HPA axis, which is a feedback loop system connected via the vagus nerve between the gut and the brain. This can lead to hormone imbalances due to mis-interrupted signals from the hypothalamus to the adrenal gland, telling the adrenal whether to produce more or less.

B Vitamins: The B-complex vitamins, particularly B (pantothenic acid), B (pyridoxine), and B (cobalamin), are essential for adrenal function and neurotransmitter synthesis. B is directly involved in the production and the creation of adrenal hormones, including cortisol.

Vitamin B complex food source: beef, liver, salmon, tuna, chicken, milk, yogurt, cheese, spinach, broccoli, lentils, corn.

There was a study from the Journal of Nutrients that found after a 16-week intervention of taking a multivitamin, the patient had a trend increase in cortisol awakening response. So, what does that mean in human terms?

Healthy Cortisol Awakening Response is often seen as an indicator of a well-functioning HPA (hypothalamic-pituitary-adrenal) axis, which is your body's central stress response system.

And adequate levels are needed for a healthy adrenal response. B is crucial for the synthesis of neurotransmitters like serotonin and dopamine, which influence mood and stress. B supports nerve health and energy metabolism. Foods rich in B vitamins include whole grains, lean meats, eggs, dairy products, leafy greens, and legumes.

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Complex Carbohydrates:

Complex Carbohydrates: Unlike refined carbohydrates, which can cause rapid blood sugar spikes and subsequent crashes (stressors for the body), complex carbohydrates provide a steady release of glucose. This stable energy supply helps not only prevent the body from perceiving a lack of energy but also activate the parasympathetic system response (calming, relaxing state response), which can reduce cortisol over-production.

Whole grains (oats, quinoa, potatoes, brown rice), starchy vegetables (sweet potatoes, squash), and legumes are good examples. They also provide fiber, which further aids in blood sugar regulation and gut health, indirectly supporting cortisol balance.

The Important Role of Fiber for Decreasing Cortisol:

When you ingest more than 20 grams of fiber a day, over time, the gut microbiome gets fed from the fiber. The fiber gets fermented in the gut, and specific bacteria that can be fed by them induce what's called short-chain fatty acids (SCFA) such as butyrate, propionate, and acetate. This is a gut-fueling system that leads to efficient production of certain neurotransmitters like GABA, 5Htp (serotonin precursor), and Dopamine, without even mentioning the reduction in inflammatory cytokines such as IL6, NF-KP, and the list goes on. This physiological process leads to a reduction in inflammation and better insulin sensitivity, plus the bonus of gut lining vitality and strength.

Herbal Teas and Adaptogens That Lower Cortisol:

While not strictly foods, certain herbal teas and adaptogens are integral to a cortisol-conscious diet. Chamomile and lavender teas are known for their calming properties, helping to reduce anxiety and promote sleep. Adaptogens like Ashwagandha and Rhodiola have been studied for their ability to help the body adapt to stress and normalize cortisol levels.

These can be consumed as teas or supplements, but it's always best to consult with a healthcare provider before adding new supplements to your routine. Adopting a cortisol diet is about more than just eating specific foods; it's a holistic approach to eating that supports your body's natural rhythms and reduces physiological stress.

Ashwagandha: This ancient Ayurvedic herb is one of the most well-researched adaptogens. Ashwagandha is renowned for its ability to help the body adapt to stress by modulating the HPA axis. Studies have shown that it can significantly reduce cortisol levels in individuals experiencing chronic stress. It works by supporting adrenal health and promoting a sense of calm without causing drowsiness. Ashwagandha can be consumed as a powder, capsule, or tincture, and is often incorporated into smoothies or warm drinks. Its benefits extend to improving sleep quality, reducing anxiety, and enhancing overall well-being, making it a powerful ally in a cortisol diet.

L-Theanine: Found primarily in green tea, L-Theanine is an amino acid known for its unique ability to promote relaxation and focus without sedation. It works by increasing alpha brain wave activity, which is associated with a state of relaxed alertness, and by influencing neurotransmitters like GABA. L-Theanine can significantly reduce the perception of stress and anxiety, thereby indirectly helping to decrease cortisol levels by calming the nervous system. It can be consumed through green tea or as a supplement form, offering a gentle way to manage daily stressors.

How to Decrease Cortisol Levels with a Cortisol Diet:

The primary goal is to maintain stable blood sugar levels, reduce inflammation, and provide the necessary nutrients for adrenal health and neurotransmitter production. This involves not only what you eat but also when and how you eat. Consistent meal timing is crucial, as skipping meals can be perceived as a stressor by the body, leading to a spike in cortisol. Aim for three balanced meals a day, with the possible addition of small, nutrient-dense snacks if needed. Each meal should be a combination of lean protein and complex carbohydrates. This trifecta helps ensure a slow, steady release of energy, preventing the blood sugar roller coaster that can trigger cortisol.

Dietary Snack Choice Alternatives to Decrease Cortisol:

Understanding what cortisol are triggering foods allows you to make informed choices at the grocery store and when dining out. It's not about complete deprivation but about awareness and moderation. For instance, instead of a sugary cereal for breakfast, opt for eggs and avocado. Instead of a processed snack bar, choose a salty snack alternative. I have a full article that talks about the role of salt for craving. The craving response is a reward system in the brain that can drive you to eat more sugary and low-fiber, low-protein food that can automatically lead to a high cortisol spike.

Let's Provide You With The Better Natural Food Supplements Snack Alternative Recipe You Can Make at Home For How To Manage Cortisol and weight loss:

pumpkin seed + walnuts or pecans (optional) + dry figs or raisins (optional) + coconut spray + turmeric + black pepper + Himalaya or sea Salt (mix everything together and you can half ground them if you want). Whatever when you choose, snack on them, and that way you can avoid cortisol triggering food.

Consistent changes to avoid foods high in cortisol-promoting ingredients can lead to significant improvements in your energy levels, mood, and ability to handle stress.

In this section, we will break down the most common categories of foods and beverages that can increase cortisol.

The Impact of Sugar and Refined Carbohydrates: Sugar are one of the cortisol triggering food, doesn't necessary mean the cortisol won't go up when you are constantly stressed out and that is what called the external cortisol triggering factors.

What it means when you are in hypercortisolemia "high cortisol level" state then it could be a drive to crave more sugary hyperpalatable food and that leads to another elevation in blood glucose the refined carbohydrates "low Fiber" in any shape or form are rapidly absorbed into the bloodstream, causing a sharp spike in blood sugar.

Your body responds by releasing a large amount of insulin to shuttle the sugar into your cells. This is often followed by a rapid drop in blood sugar and crush then lead to elevation of corticosteroids aldosterone and cortisol, and this is why we call it cortisol triggering nutrition food.

The reason why the body does that because of the body trying to create more glucose or could be because of the rise in inflammation within the body because of the oxidative damage that happened by the massive crush of blood glucose are trying to protect he's self by the stress adaptation mode.

Therefore, by eliminating cortisol triggering food such as processed sugars, high-fructose corn syrup, and refined grains is a cornerstone of any effective cortisol lowering diet. Focus instead on natural sugars from whole fruits (it contains high amount of polyphenol and flavanol) and low glycemic carbohydrates that provide sustained energy without the dramatic blood sugar fluctuations.

Unhealthy Fats and Processed Foods Trans fats and excessive amounts of saturated fats, commonly found in processed foods, fast food, and fried items, can contribute to chronic inflammation in the body.

Inflammation is a significant physiological stressor that can activate the HPA axis and lead to increased cortisol production. These unhealthy fats can also negatively impact gut health, further exacerbating systemic inflammation and disrupting the delicate balance of the gut-brain axis, which plays a role in stress response. Similarly, highly processed foods, often laden with artificial thickeners and flavors, preservatives, and sodium benzoate, can be difficult for the body to digest, placing additional stress on the digestive system can aim to inflammation.

Opting for whole, unprocessed foods rich in healthy fats such as mono and polysaturated fat (like avocados, nuts, chia seeds, and olive oil) can help reduce inflammation and support overall metabolic health, thereby contributing to lower cortisol levels.

Excessive Caffeine While a morning cup of coffee might not seem harmless, excessive caffeine intake can stimulate the adrenal glands, leading to an acute increase in cortisol.

(Consume your coffee at least six hours before bedtime;)

Caffeine has a direct impact on the central nervous system, and for some individuals, even moderate amounts can trigger a stress response, leading to jitters, anxiety, and elevated heart rate, all of which are associated with higher cortisol.

Moderating your intake of caffeine or opting for caffeine timing and volume is key for how to decrease cortisol level, can be a simple yet effective strategy to help decrease cortisol levels and support a more balanced stress response.

have gained significant attention for their ability to help the body manage stress and regulate cortisol. These compounds work through various mechanisms, supporting adrenal function, modulating neurotransmitters, and enhancing overall resilience to stress via the positive modulation of HPI Axis.

Lifestyle Guidance For How To Decrease Cortisol Level:

Cortisol Diurnal Variability and Light exposure: the light exposed to the retina in the eye then travel to the hypothalamus in master circadian clock regulatory area called suprachiasmatic nucleus, and it can signal your adrenal gland to produce more cortisol and that can be associated with reduction in melatonin (sleep hormone) and can disrupt the sleep awakening cycle.

I'm always running away from the blue light at night and i wonder why?

let me reference a study first from microbiology in medicine light exposure from any device can deteriorate sleep quality and duration, lead to Sleep deprivation and quality of sleep is reflected in negative effects on mood, learning memory, and academic performance of a student from middle school to college.

the biological clock of the brain can sense the signal from external light exposure from the sun rise to the sun set in what is called 24 circadian clock, the researcher are very confident about the blue light at night and how it can affect the brain in negative way, disrupt sleep and lead to cortisol diurnal variability or by simplicity we can say cortisol clock Rythm in the 24h, when we wake up cortisol should kick in between 30 to 45 minutes to reset the brain to alertness awareness, action and attention mode, the cortisol should stay elevated to the afternoon around 2:30 to 4:30 ich dampen alite bite down then come back up by just 50% and continue going slightly up with nice stable surge till around 8:30 to 9am starts to slow down preparing the body to sleep.

Avoid blue light at night and if you have to finish your tasks wear anti blue glasses to filter out all the blue light that can interfere and increase cortisol:

• Heavy conversations: avoid heavy before your bed time can elevate cortisol as well.

  
  

• Night study: late night study can disrupt the sleep cycle and eventually effect your next day attention and memory.

  
  

• Avoid scrolling: can also play with your dopamine system and can aim into sleep deficit

The last three steps you should consider at least two hours before bedtime

This means the normal peaks and troughs of cortisol throughout the day are flattened. Instead of a clear high in the morning and a clear low at night, the levels might be more consistently moderate, or even high, throughout the day

Regular Physical Activity: Moderate, consistent exercise is an excellent stress reliever and can help regulate cortisol. Physical activity helps burn off excess adrenaline and cortisol, and it also promotes the release of endorphins, which have mood-boosting and pain-relieving effects. However, it's important to avoid overtraining, as intense, prolonged exercise without adequate recovery can actually increase cortisol. Aim for a balance of cardiovascular exercise, strength training, and flexibility. Activities like walking, jogging, swimming, yoga, and Pilates are particularly beneficial for stress reduction.

Breathwork Techniques: practicing Box breathing or 4 seconds inhale and 8 seconds slow exhale can impact your HPA axis and lower cortisol, deep breathing exercises reduces the blood C2 and enhance O2 uptake, along with that the body can switch from the fight and flights sympathetic nervous system to the parasympathetic nervous system to relax and can improve sleep efficiency.

These practices help to shift your body from a "fight or flight" (sympathetic) state to a "rest and digest" (parasympathetic) state, which is crucial and it's the primary important key component for lowering cortisol. " I just can't stress enough about this"

Social Connection and Support: Humans are social creatures, and strong social bonds are a powerful buffer against stress. Spending time with loved ones, engaging in community activities, or seeking support from friends and family can significantly reduce feelings of isolation and stress, thereby helping to regulate cortisol.

Nurturing positive relationships and building a strong support system is a vital component of a holistic stress management plan. Time Management and Boundaries: Feeling overwhelmed and constantly rushed can keep cortisol levels elevated. Effective time management, setting realistic goals, and learning to say "no" to additional commitments can help reduce chronic stress.

Establishing clear boundaries between work and personal life, and dedicating time for relaxation and hobbies, are essential for preventing burnout and maintaining hormonal balance.

Prioritizing midday naps: can significantly contribute to a calmer, 20 to 30 minutes of nap can activate the parasympathetic calming southing nervous system mode lead to more controlled environment, which in turn helps to decrease cortisol levels.

Final thought: Incorporating powerful adaptogens like Ashwagandha and calming amino acids like L-Theanine further enhances your body's ability to cope with daily stressors. Remember, a holistic approach that combines these dietary strategies with essential lifestyle practices—prioritizing sleep, engaging in moderate exercise, practicing mindfulness, fostering social connections, and effective time management—is key to achieving lasting results. By understanding what are cortisol triggering foods and actively working to decrease cortisol levels, you can significantly improve your energy, mood, sleep, and overall health. Take the first step today towards a calmer, more balanced you.