Latest news with #adrenalGlands
Yahoo
09-07-2025
- Health
- Yahoo
9 Foods That Scientists Say Can Lower Your Cortisol Levels (AKA That Pesky Stress Hormone)
As the saying goes, you are what you eat. Tossing and turning at night? Stress-induced breakouts? Imbalanced hormonal cycles? It's time to consider lowering your cortisol. This pesky stress hormone is the world's latest buzzword. Produced in your adrenal glands, it's natural to have a small extent of cortisol running throughout your system. In fact, its responsibilities stretch from memory formation to metabolism — important stuff. Instead, issues start when your body produces heightened amounts of cortisol. You've probably heard of the fight-or-flight response. Well, when your nervous system senses danger, it goes into cortisol-producing-overdrive. Not always ideal. Spending too long with heightened cortisol opens up the floodgates for hundreds of health complications. Headaches, digestive problems, and even menstrual disruptions — you name it. The impact on physical and mental health is catastrophic: it's just not sustainable. Luckily, that's where diet comes into play. Anything supporting those adrenal glands is a step in the right direction. And according to scientists, these nine foods can actually recalibrate your cortisol-hijacked system. Strawberries actually look cheerful, don't they? Yet few people know that their bright coloring is the secret to their success. Strawberries contain sky-high levels of vitamin C and antioxidants like anthocyanins (which are what turn them red). Vitamin C and antioxidants are really effective anti-inflammatories; gold dust when combating inflammation-causing cortisol. Eating strawberries could counteract the stress hormone's impact, soothing and rebuilding your body's protective systems. That's not all, either. These incredible fruits may even support cognitive processing, overriding oxidative stress. Avocado on toast isn't just a feel-good health kick. This healthy-looking meal has some serious benefits, and we have magnesium-rich avocados to thank for it. Anyone on a hormone rebalancing journey knows how vital this mineral is. Magnesium is linked to supporting better sleep and improving overall stress management. To get technical, it specifically regulates the hypothalamic-pituitary-adrenal axis (which cortisol hijacks) while releasing happiness-inducing GABA neurotransmitters. Combine this with a restful sleep? It's hardly a mystery that these green goodies help. In short, the higher your stress levels, the more magnesium your body craves. It's easy to see how this creates a vicious cycle. As a solution, avocados could be a piece of the puzzle. Chocolate Not everyone loves dark chocolate, but it loves you. This bitter-tasting treat is another magnesium hack for better-regulated adrenal glands. In fact, according to the USDA, a 100g bar contains a staggering 228mg of magnesium — a dosage that's not far off your maximum daily allowance. Keep in mind that this is for chocolate containing 70–85% of cacao solids. It's important to note that consistency is key for sustained and noticeable results. Will you be scoffing entire bars of dark chocolate every day? Probably not (we definitely don't advise it). However, it is interesting to understand the power of a balanced diet and its more unexpected components. Controversially, biohacker Bryan Johnson released a TikTok video explaining why you should eat small amounts of dark chocolate daily to increase your lifespan. Maybe he's onto something. We'll be the first to admit it: Voicing a craving for chickpeas is a pretty niche phenomenon. Yet, this food is a surprising source of stress-fighting goodness for those battling high cortisol. Chickpeas are super high in tryptophan, an amino acid that our bodies rush to convert into serotonin (aka the famous 'feel-good' neurotransmitter). Stress is like leaving a happy tap running. Stores are left depleted as supplies uncontrollably gush out, and eating chickpeas is a great step to counteract that and rebuild your happiness levels. As if that wasn't enough, chickpeas also contain moderate amounts of magnesium — reducing anxiety, promoting sleep, and releasing positive GABA neurotransmitters. With nearly 80mg per cup, incorporating them into a meal is a simple way to increase your magnesium intake for the day. Chickpea salad, anyone? Hey, you! Wanna cook 7,500+ recipes in step-by-step mode (with helpful videos) right from your phone? Download the free Tasty app right now. Oysters are a cocktail of cortisol-busting ingredients. These slippery bivalves don't just contain magnesium; this food is a sky-high source of zinc. The relationship between zinc and anxiety has been tentatively examined by multiple researchers. Low levels of the nutrient correlate with lower serotonin and dopamine (your natural 'feel-good' chemicals) and inhibited GABA. As you'll probably remember, GABA production is vital when managing stress — this neurotransmitter actually helps to control your body's internal response to stressors. It's wise to amp up those levels wherever possible. Slipping back a few oysters at lunch? It might be the secret to reducing the impact of cortisol. Your mom was right: Spinach is a superfood. Next time you whip up a curry or scrambled eggs, it might be worth adding a handful (or two). A single serving contains nearly 80mg of magnesium and 23mg of vitamin C. Those milligrams of goodness go straight to adrenal gland regulation, with antioxidants and anti-inflammatories simultaneously put to work throughout the body. The best thing about spinach is how easily it can be incorporated into meals. While oysters set you back a pretty penny, buying a bag of these leafy greens barely costs $2. Milk is a dark horse when battling cortisol. Rather than magnesium or vitamin C, a glass of the 'good stuff' contains a special vitamin: B12. Did you know that stress is associated with B12 depletion? Terrifyingly, low levels of this vitamin can create a whole host of physical and psychological issues, including mood changes and nervous system dysregulation. It creates a vicious cycle. Eventually, cortisol spikes can block sufficient uptake of B12 in the gut (more on that later) and sap existing supplies. A single cup of milk contains 18% of your daily recommended B12 allowance and is one of the easiest ways to quickly replenish your body's stores. Just maybe skip the latte if caffeine spikes your anxiety. This dairy product is simple to incorporate into solid foods like scrambled eggs if you don't fancy drinking it. Tea Speaking of drinks, have you tried green tea? You've probably heard this drink mentioned in the context of weight loss, but it's actually better weaponized as a cortisol-buster. Green tea contains a rare amino acid called L-theanine. This powerful substance supports relaxation, aids sleep, and, importantly, boosts GABA. A simple sip of green tea sets the stage for a reduction in cortisol. Think of it as building the foundations for a balanced nervous system. If your nervous system runs riot on caffeine, consider swapping your morning coffee for green tea. A quick tip: If you don't like the taste of green tea alone, look for blends. Variations like ginger green tea might go down better. Kimchi is touted as a superstar for gut health. As it transpires, its ability to produce and support 'good' gut bacteria may significantly reduce cortisol levels. Kimchi supports the thriving of natural Lactobacillus reuteri. Emerging research suggests links between this microbe and upregulated oxytocin, a connection-based hormone vital for relationships. The benefit of this? Boosted mood and reduced stress levels; perfect for tackling high cortisol. The fashionably fermented veggie also contains a respectable 35mg of magnesium per serving, plus sprinklings of zinc and B vitamins — every little helps, right? Feeling stressed? Plate up. There's no singular 'cure-all' when reducing cortisol levels, but the majority of these foods could already be sitting in your refrigerator. You'll kick yourself for not trying them sooner. For dishes that utilize these cortisol-lowering superfoods, download the free Tasty app to search by ingredient and follow along with thousands of recipes in step-by-step mode — no subscription required.
Yahoo
09-07-2025
- Health
- Yahoo
9 Foods That Scientists Say Can Lower Your Cortisol Levels (AKA That Pesky Stress Hormone)
As the saying goes, you are what you eat. Tossing and turning at night? Stress-induced breakouts? Imbalanced hormonal cycles? It's time to consider lowering your cortisol. This pesky stress hormone is the world's latest buzzword. Produced in your adrenal glands, it's natural to have a small extent of cortisol running throughout your system. In fact, its responsibilities stretch from memory formation to metabolism — important stuff. Instead, issues start when your body produces heightened amounts of cortisol. You've probably heard of the fight-or-flight response. Well, when your nervous system senses danger, it goes into cortisol-producing-overdrive. Not always ideal. Spending too long with heightened cortisol opens up the floodgates for hundreds of health complications. Headaches, digestive problems, and even menstrual disruptions — you name it. The impact on physical and mental health is catastrophic: it's just not sustainable. Luckily, that's where diet comes into play. Anything supporting those adrenal glands is a step in the right direction. And according to scientists, these nine foods can actually recalibrate your cortisol-hijacked system. Strawberries actually look cheerful, don't they? Yet few people know that their bright coloring is the secret to their success. Strawberries contain sky-high levels of vitamin C and antioxidants like anthocyanins (which are what turn them red). Vitamin C and antioxidants are really effective anti-inflammatories; gold dust when combating inflammation-causing cortisol. Eating strawberries could counteract the stress hormone's impact, soothing and rebuilding your body's protective systems. That's not all, either. These incredible fruits may even support cognitive processing, overriding oxidative stress. Avocado on toast isn't just a feel-good health kick. This healthy-looking meal has some serious benefits, and we have magnesium-rich avocados to thank for it. Anyone on a hormone rebalancing journey knows how vital this mineral is. Magnesium is linked to supporting better sleep and improving overall stress management. To get technical, it specifically regulates the hypothalamic-pituitary-adrenal axis (which cortisol hijacks) while releasing happiness-inducing GABA neurotransmitters. Combine this with a restful sleep? It's hardly a mystery that these green goodies help. In short, the higher your stress levels, the more magnesium your body craves. It's easy to see how this creates a vicious cycle. As a solution, avocados could be a piece of the puzzle. Chocolate Not everyone loves dark chocolate, but it loves you. This bitter-tasting treat is another magnesium hack for better-regulated adrenal glands. In fact, according to the USDA, a 100g bar contains a staggering 228mg of magnesium — a dosage that's not far off your maximum daily allowance. Keep in mind that this is for chocolate containing 70–85% of cacao solids. It's important to note that consistency is key for sustained and noticeable results. Will you be scoffing entire bars of dark chocolate every day? Probably not (we definitely don't advise it). However, it is interesting to understand the power of a balanced diet and its more unexpected components. Controversially, biohacker Bryan Johnson released a TikTok video explaining why you should eat small amounts of dark chocolate daily to increase your lifespan. Maybe he's onto something. We'll be the first to admit it: Voicing a craving for chickpeas is a pretty niche phenomenon. Yet, this food is a surprising source of stress-fighting goodness for those battling high cortisol. Chickpeas are super high in tryptophan, an amino acid that our bodies rush to convert into serotonin (aka the famous 'feel-good' neurotransmitter). Stress is like leaving a happy tap running. Stores are left depleted as supplies uncontrollably gush out, and eating chickpeas is a great step to counteract that and rebuild your happiness levels. As if that wasn't enough, chickpeas also contain moderate amounts of magnesium — reducing anxiety, promoting sleep, and releasing positive GABA neurotransmitters. With nearly 80mg per cup, incorporating them into a meal is a simple way to increase your magnesium intake for the day. Chickpea salad, anyone? Hey, you! Wanna cook 7,500+ recipes in step-by-step mode (with helpful videos) right from your phone? Download the free Tasty app right now. Oysters are a cocktail of cortisol-busting ingredients. These slippery bivalves don't just contain magnesium; this food is a sky-high source of zinc. The relationship between zinc and anxiety has been tentatively examined by multiple researchers. Low levels of the nutrient correlate with lower serotonin and dopamine (your natural 'feel-good' chemicals) and inhibited GABA. As you'll probably remember, GABA production is vital when managing stress — this neurotransmitter actually helps to control your body's internal response to stressors. It's wise to amp up those levels wherever possible. Slipping back a few oysters at lunch? It might be the secret to reducing the impact of cortisol. Your mom was right: Spinach is a superfood. Next time you whip up a curry or scrambled eggs, it might be worth adding a handful (or two). A single serving contains nearly 80mg of magnesium and 23mg of vitamin C. Those milligrams of goodness go straight to adrenal gland regulation, with antioxidants and anti-inflammatories simultaneously put to work throughout the body. The best thing about spinach is how easily it can be incorporated into meals. While oysters set you back a pretty penny, buying a bag of these leafy greens barely costs $2. Milk is a dark horse when battling cortisol. Rather than magnesium or vitamin C, a glass of the 'good stuff' contains a special vitamin: B12. Did you know that stress is associated with B12 depletion? Terrifyingly, low levels of this vitamin can create a whole host of physical and psychological issues, including mood changes and nervous system dysregulation. It creates a vicious cycle. Eventually, cortisol spikes can block sufficient uptake of B12 in the gut (more on that later) and sap existing supplies. A single cup of milk contains 18% of your daily recommended B12 allowance and is one of the easiest ways to quickly replenish your body's stores. Just maybe skip the latte if caffeine spikes your anxiety. This dairy product is simple to incorporate into solid foods like scrambled eggs if you don't fancy drinking it. Tea Speaking of drinks, have you tried green tea? You've probably heard this drink mentioned in the context of weight loss, but it's actually better weaponized as a cortisol-buster. Green tea contains a rare amino acid called L-theanine. This powerful substance supports relaxation, aids sleep, and, importantly, boosts GABA. A simple sip of green tea sets the stage for a reduction in cortisol. Think of it as building the foundations for a balanced nervous system. If your nervous system runs riot on caffeine, consider swapping your morning coffee for green tea. A quick tip: If you don't like the taste of green tea alone, look for blends. Variations like ginger green tea might go down better. Kimchi is touted as a superstar for gut health. As it transpires, its ability to produce and support 'good' gut bacteria may significantly reduce cortisol levels. Kimchi supports the thriving of natural Lactobacillus reuteri. Emerging research suggests links between this microbe and upregulated oxytocin, a connection-based hormone vital for relationships. The benefit of this? Boosted mood and reduced stress levels; perfect for tackling high cortisol. The fashionably fermented veggie also contains a respectable 35mg of magnesium per serving, plus sprinklings of zinc and B vitamins — every little helps, right? Feeling stressed? Plate up. There's no singular 'cure-all' when reducing cortisol levels, but the majority of these foods could already be sitting in your refrigerator. You'll kick yourself for not trying them sooner. For dishes that utilize these cortisol-lowering superfoods, download the free Tasty app to search by ingredient and follow along with thousands of recipes in step-by-step mode — no subscription required.
Vogue
23-06-2025
- Health
- Vogue
10 Foods That Naturally Lower Cortisol Levels
If you spend a lot of time on TikTok, then you might be familiar with the phrase 'cortisol face' or the 'cortisol cocktail.' Characterized by puffiness and swelling of the face and neck, cortisol face has become a much-buzzed-about (and maligned) term. Cortisol—known as the 'stress hormone'—is produced by the adrenal glands as a response to stressful or dangerous situations. Essential for our survival, it regulates immune response, blood sugar, and blood pressure. In excess, though, cortisol can affect our lymphatic system and cause puffiness in the eyes, cheeks, and jaw. While scientific research into the concept of cortisol face is lacking, anecdotal evidence abounds. However, experts are keen to stress that signs of 'cortisol face' could actually be related to taking steroids, or to Cushing's syndrome—a (very) rare condition that occurs when the body produces too much cortisol. Having a high level of cortisol for extended periods of time is not good for your health. In ideal circumstances, the body naturally lowers cortisol levels when the stress or 'threat' has passed, but if stress persists for a long time, high cortisol levels can keep the body in a 'fight or flight' state. This can inhibit the immune system and alter the gut microbiome, making us vulnerable to inflammation and infection, as well as potentially causing fatigue, irritability, headaches, brain fog, acne, insomnia, weight gain, and even anxiety and depression. Mitigating all of the stress in our lives is largely impossible. However, there are ways to manage it—be that through mindfulness, meditation, exercise, therapy, or just regular, good-quality sleep. Similarly, a healthy, balanced diet that's low in refined sugars, saturated fats, excess alcohol, and caffeine—all things that can raise cortisol—but rich in adequate omega-3, magnesium, fiber, and antioxidants, can help counteract cortisol. Here are the best foods to include in your diet if tackling stress is your main concern. 1. Leafy greens Leafy green vegetables such as spinach, arugula, and kale are chock-full of vitamins, minerals, and antioxidants. They are also rich in folate, which can help to regulate cortisol levels and promote a healthy gut microbiome, essential for the production of neurotransmitters such as serotonin, another cortisol mitigator. 2. Bitter chocolate It's not new that small amounts of dark chocolate (it needs to contain at least 70% cocoa) is good for you. Rich in antioxidants, it's healthier than milk or white alternatives. Less well known is the fact that the flavonoids in cocoa can help mitigate the stress response from the adrenal glands and the subsequent release of cortisol. Plus, chocolate can help put you in a better mood. 3. Green tea Rich in a category of antioxidant polyphenols called catechins and L-theanine, an amino acid that promotes relaxation, green tea is soothing and energizing at the same time, making it the ideal drink to sip when you're stressed out. Consume it in loose leaf, tea bag, or matcha form. It can also be added to smoothies and desserts. 4. Salmon Perhaps the ultimate skin-friendly food, salmon (like other types of fish rich in healthy fats, like sardines and mackerel), can help regulate cortisol levels, thanks to its anti-inflammatory omega-3 content. In fact, some studies have found that fish oil can counteract adrenal gland activation in stressful situations. 5. Avocado Another skin-loving food, avocado contains significant amounts of potassium, as well as magnesium, an anti-stress mineral that promotes sleep and muscle relaxation by helping to counteract cortisol. Pair it with a boiled or poached egg on toast for a balanced breakfast. 6. Legumes Chickpeas, beans, and fava beans, as well as lentils and peas, are all excellent sources of fiber that support gut health and regulate blood sugar. In addition, they are rich in B vitamins and magnesium, both of which contribute to the healthy function of the nervous system. 7. Berries Blackberries, blueberries, cranberries, raspberries, and the like are tiny powerhouses of free radical-fighting antioxidants. Because of this, they reduce oxidative stress and cortisol levels. Add berries to smoothies and yogurt, or eat them with a handful of almonds and walnuts. 8. Nuts Almonds, walnuts, hazelnuts, cashews, and Brazil nuts all have anti-stress properties, thanks to their combination of good fats, magnesium, B vitamins, and antioxidants. Add them to salads and pasta dishes, or keep a stash handy to snack on between meals. 9. Eggs In addition to being an outstanding source of quality protein, vitamins, and minerals, eggs contain choline, an essential nutrient that plays a vital role in brain health and helps to reduce stress and anxiety by improving emotional well-being. Eating a protein-rich, egg-based breakfast in the morning can be an easy way to stay full and satisfied until lunch. 10. Chia seeds Rich in anti-inflammatory omega-3s, chia seeds help to lower cortisol levels and promote a sense of calm. Make chia seed pudding with dairy or non-dairy milk, add them to smoothies, or create an easy chocolate mousse by soaking them in almond milk and then blending them with pure cocoa, with a teaspoon of maple syrup or honey for added sweetness.
Vogue Arabia
13-06-2025
- Health
- Vogue Arabia
10 Foods That Naturally Lower Cortisol Levels
If you spend a lot of time on TikTok, then you'll be familiar with the phrase 'cortisol face'. Characterised by puffiness and swelling of the face and neck, cortisol face has become a much bandied-about term. Cortisol – known as the 'stress hormone' – is produced by the adrenal glands as a response to stressful or dangerous situations. Essential for our survival, it regulates immune response, blood sugar and blood pressure. In excess, though, it can affect our lymphatic system and cause puffiness in the eyes, cheeks and jaw. While scientific research into the concept of cortisol face is lacking, anecdotal evidence abounds. However, experts are keen to stress that signs of 'cortisol face' could actually be related to taking steroids, or to Cushing's syndrome – a (very) rare condition that occurs when the body produces too much cortisol. Too much cortisol for too long is not good for anyone's health. In ideal circumstances, the body naturally lowers cortisol levels when the stress or 'threat' has passed, but if stress persists for a long time, high cortisol levels can keep the body in a 'fight or flight' state. This can inhibit the immune system and alter the gut microbiome, making us vulnerable to inflammation and infection, as well as potentially causing fatigue, irritability, headaches, brain fog, acne, insomnia, weight gain and even anxiety and depression. Mitigating all of the stress in our lives is largely impossible. However, there are ways to manage it – be that through mindfulness, meditation, pranayama, yoga, moderate exercise or just regular, good-quality sleep. Similarly, a healthy, balanced diet that's low in refined sugars, saturated fats, excess alcohol and caffeine – all things that can raise cortisol – but rich in adequate omega-3, magnesium, fibre and antioxidants, can help counteract cortisol. Here are the best foods to include in your diet if tackling stress is your main concern. 1. Leafy greens Leafy green vegetables such as spinach, arugula and kale are chock-full of vitamins, minerals and antioxidants. They are also rich in folate, which can help to regulate cortisol levels and promote a healthy gut microbiome, essential for the production of neurotransmitters such as serotonin, another cortisol mitigator. 2. Bitter chocolate It's not news that small amounts of dark chocolate – containing at least 70% cocoa – is good for you. Rich in antioxidants, it's healthier than milk or white alternatives. Less well known is the fact that the flavonoids in cocoa can help mitigate the stress response from the adrenal glands and the subsequent release of cortisol. Plus, chocolate can help put you in a better mood. 3. Green tea Rich in catechins, a category of antioxidant polyphenols, and L-theanine, an amino acid that promotes relaxation, green tea is soothing and energising at the same time, and the ideal drink to sip when you're stressed out. Consume it in loose leaf, tea bag or matcha form. It can also be added to smoothies and desserts. 4. Salmon Perhaps the ultimate skin-friendly food, salmon (like other types of fish rich in healthy fats, like sardines and mackerel), can help regulate cortisol levels, thanks to its anti-inflammatory omega-3 content. In fact, some studies have found that fish oils can counteract adrenal gland activation in stressful situations. 5. Avocado Another skin-loving food, avocado contains significant amounts of potassium, as well as magnesium, an anti-stress mineral that promotes sleep and muscle relaxation by helping to counteract cortisol. Pair it with a boiled or poached egg on toast for a balanced breakfast. 6. Legumes Chickpeas, beans and fava beans, as well as lentils, peas and lupins, are all excellent sources of fibre that support gut health and regulate blood sugar. In addition, they are rich in B vitamins and magnesium, both of which contribute to the healthy function of the nervous system. 7. Berries Blackberries, blueberries, cranberries, raspberries and the like are tiny powerhouses of free radical-fighting antioxidants. Because of this, they reduce oxidative stress and cortisol levels. Add berries to smoothies and yoghurt, or eat them with a handful of almonds and walnuts. 8. Nuts Almonds, walnuts, hazelnuts, cashews, and Brazil nuts all have anti-stress properties, thanks to their combination of good fats, magnesium, B vitamins, and antioxidants. Add them to salads and pasta dishes, or keep a stash handy to snack on between meals. 9. Eggs In addition to being an outstanding source of quality protein, vitamins and minerals, eggs contain choline, an essential nutrient that plays a vital role in brain health, and helps to reduce stress and anxiety by improving emotional wellbeing. Eating a protein-rich, egg-based breakfast in the morning can be an easy way to stay full and satisfied until lunch. 10. Chia seeds Rich in anti-inflammatory omega-3s, chia seeds help to lower cortisol levels and promote a sense of calm. Make chia seed pudding with dairy or non-dairy milk, add them to smoothies, or create an easy chocolate mousse by soaking them in almond milk and then blending them with pure cocoa, with a teaspoon of maple syrup or honey for added sweetness. Article originally published on Vogue Italy
South China Morning Post
15-05-2025
- Health
- South China Morning Post
How regular exercise reduces stress by keeping ‘fight or flight' hormone cortisol in check
For many of us, springtime brings a boost in mood and energy – we are drawn to the outdoors and become more physically active. This not only has positive effects on our cardiovascular system , but also on our body's stress regulation. How does exercise affect levels of the steroid hormone cortisol, known as the primary ' stress hormone'? Produced and secreted into the bloodstream by the adrenal glands atop the kidneys , cortisol is one of the most important hormones in the body. Among other things, it helps to mobilise energy reserves and regulate metabolism, and has an anti-inflammatory effect on the immune system Exercise, especially moderate forms such as swimming, are a great way to help the body stabilise cortisol production and manage stress, according to Kroiss. Photo: Shutterstock In stressful situations, spikes in cortisol levels trigger the body's 'fight or flight' response, a heightened physiological state in reaction to a stressor. But it is problematic if levels are persistently high from, say, stress at work or in your private life, or alcohol or caffeine consumption, says German endocrinologist Dr Matthias Kroiss.
