Foods High in Cortisol

Cortisol, the "stress hormone"

A product of our adrenal glands, cortisol, commonly known as the "stress hormone," is a key regulator of blood pressure and immune response. In its normal function, cortisol helps your body by converting proteins into usable energy and fighting inflammation. Foods high in caffeine, sugar and fat contribute to higher cortisol levels, which can trigger adverse health effects such as weight gain, ulcers, memory loss and a weakened immune system.

Caffeine

Caffeine is a stimulant that raises blood pressure as it is ingested. Studies have shown consuming large amounts of it--three cups or more a day--can elevate cortisol levels and can cause headaches, heart palpitations, nervousness or result in more severe outcomes such as stroke and heart disease.

Caffeine also is found in tea, soda, chocolate, and a variety of other things, and when ingested in large amounts over time can cause the body to overproduce cortisol. This results in a lowering of the production of enzymes needed to digest food and reduces the body's absorption of minerals and other nutrients. This combination can result in the development of osteoporosis.

To lower cortisol levels, reduce coffee consumption to two cups or less a day or choose alternatives that might have a lower caffeine content content such as black or green teas, says Marcelle Pick, OB/GYN nurse practitioner. The Center for Science in the Public Interest produces a comprehensive list of caffeine products and their content at http://www.cspinet.org/new/cafchart.htm.

Refined Sugar and Simple Carbs

Foods with a high-glycemic index such as white bread, potatoes, cookies and other carbohydrate laden foods can elevate cortisol levels. According to Dr. Nancy Mullan, these products tend to be over processed and digested quickly, causing cortisol to be released quickly into the body and spiking insulin production. Drinking large amounts of alcohol can also contribute to higher cortisol levels.

Keep cortisol levels in check by choosing high-fiber, complex carbohydrates such as beans, whole grain breakfast cereals, breads and oatmeal.

High fat, High cortisol

High-fat foods also trigger higher levels of cortisol production. Saturated and trans fats are found in most processed snacks and fried foods. Consumed in large quantities, animal products such as red meats, cheese and whole milk products can be significant contributors to cortisol imbalance, which can not only weaken the immune system, but cause weight gain and development of abdominal fat, which has been linked to heart disease.

Look for healthy monounsaturated fats from avocados, almonds and olive oil. Studies have also shown Omega-3 fats from fish and flax seed oil contribute to healthy cortisol levels.

References

• My Fit: Cortisol
• Nancy Mullan, M.D.: Cortisol, Insulin and Your Health
• Women to Women: Caffeine and your adrenals --- could they be paying dearly?

Resources

• WebMD: Diet for Stress Management Slideshow: Stress-Reducing Foods