Cortisol is a stress hormone that most often is associated with adrenaline. When in a stressful situation, cortisol is released into the bloodstream, causing a quick burst of energy. While this can be helpful in some fight or flight situations, having your cortisol levels continually elevated can cause you to gain excess weight. Reduce your cortisol levels by monitoring your diet carefully.
Balanced Diet
A balanced diet is essential for those who have elevated cortisol levels. Cortisol feeds off of sugar and fat. Switch instead to a balanced diet that offers lean protein, complex carbohydrates and good fats like omega 3 fatty acids for a lowered cortisol level. An idea balanced meal would be a small piece of fish, cooked in olive oil and served on a bed of rice and steamed vegetables. You may be tempted to cut carbohydrates out of your diet completely, but know that cortisol levels stay more stable when there is a balance of foods, rather than a removal of one type of food altogether.
Caffeine
Many don't know the effect that caffeine has on their cortisol levels. When caffeine is consumed, the body secretes more cortisol, causing the levels to become elevated even when you aren't in a stressful situation. This could mean that drinking too much coffee could be causing your cortisol levels to go up and causing more fat to be stored in your body. Switch to drinking water if your cortisol levels are less than ideal. Dehydration can cause your body to act as if it is stressed and release more cortisol. Substituting your daily cup of joe for a bottle of water will reduce your cortisol levels.
Vitamins and Minerals
Choosing a diet high in certain vitamins and minerals can reduce your cortisol levels. However, even if you can't consume them in your daily diet, you can take them as supplements. Look for vitamins B and C, which are known as anti-stress vitamins. Look for minerals like calcium, magnesium and zinc in your diet. If you feel like you still need extra stress relief, look into herbs like ginseng and rhodiola, which can help you cope with stress, therefore keeping your cortisol levels down. If you still feel like you can't get control of your cortisol production, talk to your doctor, so she can discuss a diet, exercise and coping routine to help you reduce cortisol.
Tags: cortisol levels, your cortisol, your cortisol levels, your diet, balanced diet