Cortisol is also called "stress hormone," and plays an important role in several vital functions within the human body. Produced by the adrenal glands, it helps regulate metabolism, inflammation, blood sugar levels, and memory formulation. It also has an impact on controlling the salt and water balance and helps manage how the body uses carbohydrates, fats, and proteins. However, maintaining balanced cortisol levels is essential as both high and low levels can lead to various health issues.
The Importance of Cortisol
According to MayoClinic, cortisol is important in helping the body respond to stress. It increases glucose level in the bloodstream, enhances the brain's use of glucose, and increases the availability of substances that repair tissues.
Also read:Natural Ways To Reduce Cortisol Levels And Manage Stress
“If a person is facing prolonged stress, the body may create abnormally high quantities of cortisol which can harm your physical health. Prolonged elevations in cortisol levels can lead to health problems such as high blood pressure, weight gain, impaired immunological function, and inflammation,” said Dr Keshava R, Senior Director-Interventional Cardiology, Fortis Hospital, Cunningham Road, Bengaluru.
It aids in regulating metabolism by helping create glucose from proteins and fats and managing how the body utilises carbohydrates, fats, and proteins. Cortisol curtails inflammation effectively. For short bursts of time, this is beneficial, but chronically high levels can lead to various health problems, including immune dysfunction.
It helps maintain blood pressure and cardiovascular function, crucial during stressful situations where the body demands increased energy and oxygen supply.
Dietary Influence on Cortisol Levels
Balancing cortisol levels through diet is a practical approach that can enhance overall health and well-being. You can increase the intake of oranges, strawberries, bell peppers, and kiwi. Vitamin C has been shown to lower cortisol levels and improve the body’s response to stress.
Incorporate Complex Carbohydrates
Oats, quinoa, brown rice, and sweet potatoes are some examples of complex carbohydrates. It can help maintain a consistent blood sugar level, preventing spikes and dips that might influence cortisol levels.
Healthy Fats
You can add healthy fats as well. Healthy fats that have anti-inflammatory effects that may help reduce cortisol levels. Olive oil, avocados, nuts, and seeds. Chicken, turkey, fish, and tofu. Adequate protein intake supports adrenal function, which is crucial for cortisol regulation.
Magnesium
Focus on Magnesium-Rich Foods like Spinach, pumpkin seeds, almonds, and black beans. Magnesium has been found to reduce cortisol levels and support nervous system functions. Also, dehydration can increase cortisol. Water is vital for all bodily functions, including hormone production and stress response.
It is important to limit food high in sugar which can lead to a spike in cortisol levels. Reducing intake of sugary and overly fatty foods can help maintain cortisol balance. Also, green tea and ashwagandha.Certain herbs are known to help reduce cortisol levels due to their adaptogenic properties.
Also read: Best Cortisol Supplements To Enhance Your Hormonal Balance
The role of cortisol and how it can be influenced by diet is important for maintaining optimal health. Implementing a balanced, nutritious diet rich in vitamins, minerals, and other essential nutrients can help regulate cortisol levels, potentially reducing the risk of chronic diseases associated with high cortisol.
Always consider consulting with a doctor before making significant changes to your diet, especially if you have underlying health conditions. By taking proactive steps towards managing your diet, you can help keep your cortisol levels in check and improve your overall health.