Feeling wired but tired? Often irritable or on the edge of burnout? Struggling to control your weight?
These are classic signs of ‘cortisol overload’, when our bodies react to the stresses of everyday life by pumping out too much of what’s known as the ‘red alert’ hormone.
In correct amounts, cortisol plays a valuable role – suppressing inflammation, regulating blood pressure, helping us sleep – but too much, and all of those benefits are reversed. Luckily, we can lower our cortisol levels through diet. And the even better news is, unlike conventional weight-loss diets, there’s nothing self-denying about this at all.
I’m going to walk you through the foods and dietary patterns that can help you shed weight, reduce excess cortisol, improve sleep, regulate mood and boost brain function. And all in just a few short weeks.
Produced by the adrenal glands, cortisol is one of the main hormones involved in the fight-or-flight response. By flooding the body with energy-boosting glucose, it prepares us to either fight what’s scaring us (a bear or a tiger, in prehistoric times) or run away from it. Our heart rate increases, too, which forces blood to pump harder and faster.
The trouble is, we don’t have fast, survive-or-get-eaten encounters with bears these days, but much longer-lasting chronic stressors instead, such as constant demands from our boss or money worries. The low-level stress that ‘scares’ us today isn’t quickly resolved, but carries on and on, meaning our bodies rarely revert to a fully relaxed state.
The knock-on effects of this non-stop cortisol production include higher blood pressure, suppressed immune function, disrupted sleep, digestive problems (it’s no coincidence that stomach ulcers are linked to stress), and increased appetite.
In myriad ways, it compromises your health while making you crave fatty, sugary foods. You could say cortisol is the reverse of a weight-loss jab such as Ozempic, which suppresses appetite.
Indeed, researchers have found that people who overproduce cortisol in response to stress are more likely to snack when faced with what they call ‘microaggressions’ – verbal slights or someone with a hostile attitude.
In another study, eating sugar reduced the amount that cortisol rose following stress exposure, suggesting we comfort-eat to try to alleviate the effects of a bad day. No wonder we put on weight! ‘Cortisol belly’ is a real thing. So how can we change our diet to combat it?
There are three main strategies…
1. BE GUT-FRIENDLY
WORK to rebalance the collection of bacteria in your gut known as the microbiome. Research suggests fostering a healthy and diverse gut microbiome could help lower cortisol levels, reduce the impact of stress and lower your weight, too.
That means including plenty of gut-friendly probiotic foods in your diet (kombucha, sauerkraut, kimchi, live yoghurt, kefir, for instance) and prebiotics, too (garlic, onions, leeks, asparagus, oats, bananas and seeds such as flax and chia, for example).
2. CUT THE (BAD) CARBS
Eat to quell inflammation. High levels can cause cortisol overload, as the hormone remains switched on in an attempt to dampen it down.
An anti-inflammatory diet is low in sugar and refined carbs such as biscuits, white bread and sugary cereals, and high on whole-food carbs and pulses including quinoa, lentils, sweet potatoes and wholegrain varieties of rice and pasta. (Cutting carbs isn’t helpful for managing high cortisol – just stick to whole versions.)
It also means a major reduction in the consumption of processed meat and takeaways, both of which contain inflammation-boosting saturated fats and trans fatty acids, and instead including more foods rich in vitamins and minerals, such as nuts and berries.
3. PLATE UP THE PLANTS
IT’S all about the veg. Becoming vegan or vegetarian isn’t necessary but leaning towards more plant-based proteins such as beans and tofu makes sense when watching your cortisol levels. Beware of fasting diets, incidentally – they can raise cortisol. Balanced eating is better than any fad.
Women can pass on a propensity towards higher cortisol levels to their children. One study measured cortisol in the adult offspring of 1970s mothers who’d been advised to eat lots of red meat and avoid carbohydrate-rich food during pregnancy. It noted a five per cent increase in cortisol concentration for each portion of animal
protein eaten daily by their mothers.
In short, a large intake of red meat resulted in higher cortisol levels in the next generation.
ANTI-CORTISOL HEROES
On the other hand, some foods – such as oily fish rich in anti-inflammatory omega 3s – are especially good at balancing cortisol levels. We can get a meaningful amount of omega-3s by eating roughly two weekly portions of oily fish, such as salmon, trout, sardines and mackerel.
Then there’s green tea and cocoa. Chemicals produced by plants called flavanols help to optimise cortisol function when you’re stressed.
Lots of fruit and veg contain them, but green tea and cocoa beans are the best sources. We only need to drink two-and-a-half cups of green tea daily to provide the full 500mg of flavanols deemed beneficial, whereas we’d need to eat four apples or six cups of blueberries to get the same amount.
For optimum flavanol content, by the way, make sure your night-time cocoa is made with cocoa powder which hasn’t been processed – or ‘alkalised’ – to make it sweeter.
Check the ingredients on the back of the tub for acidity regulators such as potassium carbonate. This is a sign that the cocoa has been alkalised so won’t be such a potent flavanol source. (Dark chocolate contains some flavanols, but these can be destroyed during bean-to-bar processing).
Lots of us don’t get enough of the mineral magnesium, but several studies suggest it also plays a key role in preventing high cortisol levels. Eat nuts such as almonds, pulses, green leafy vegetables such as spinach, and wholemeal bread.
What about caffeine? We hear so many conflicting things about coffee and health, and it’s the same when it comes to cortisol. Caffeine is known to increase it, yet it also enhances brain processing speeds and seems to protect against depression, so there are pros and cons to consider before giving it up. Perhaps stick to no more than two cups a day and have them in the morning, when cortisol levels are peaking naturally anyway.
Enlist herbal help, too. Studies have found that taking ashwagandha, a traditional Indian herb available in health food shops, significantly reduced levels of cortisol; improved sleep, memory and focus; and boosted psychological well-being.
So what does all this look like in practice? In short, a delicious diet that’s easy to follow with no trendy special requirements. Here’s a weekly planner to show you how it’s done, plus some of my favourite cortisol-busting recipes. Make this the year you eat to destress.
- The Cortisol Fix Recipe Book by Angela Dowden is published by Hamlyn (£18.99).
CHICKEN WITH SPINACH AND RICOTTA
SERVES: 4
PREP TIME: 10 MINUTES
COOKING TIME: 25 MINUTES
Spinach is a great source of minerals, such as bone-building calcium and fatigue-fighting magnesium and iron.
4 boneless, skinless chicken breasts, about 125g (4oz) each
125g (4oz) ricotta cheese
125g (4oz) cooked spinach, squeezed dry
¼ tsp grated nutmeg
Salt and pepper
8 slices of Parma ham
2 tbsp olive oil, plus extra for drizzling
Lemon wedges and rocket leaves, to serve
MAKE a long, horizontal slit through the thickest part of each chicken breast without cutting right through. Crumble the ricotta into a bowl. Chop the spinach and mix it into the ricotta with the nutmeg. Season with salt and pepper.
Divide the stuffing between the slits in the chicken breasts and wrap each one in 2 slices of Parma ham, winding it around the chicken to cover the meat totally. Heat the oil in a shallow ovenproof pan, add the chicken breasts and cook for 4 minutes on each side, or until the ham starts to brown.
Transfer to a preheated oven (200C/400F/gas 6) and cook for 15 minutes until the chicken is cooked through. Serve with lemon wedges and rocket leaves in olive oil.
HONEY ROASTED GRANOLA
SERVES: 4
PREPARATION TIME: 10 MINUTES, PLUS COOLING
COOKING TIME: 25–30 MINUTES
The nuts in this granola are a good source of magnesium for lowering cortisol and improving nerve and muscle health. They will also minimize the blood glucose spike you’ll get from the sweeter ingredients.
3 tablespoons clear honey
2 tablespoons sunflower oil
250 g (8 oz) porridge oats
50 g (2 oz) hazelnuts, roughly chopped 50 g (2 oz) blanched almonds, roughly chopped
50 g (2 oz) dried cranberries
50 g (2 oz) dried blueberries
Heat the honey and oil together gently in a small saucepan. Mix the oats and nuts together thoroughly in a large bowl. Pour over the warm honey mixture and stir well to combine. Spread the mixture over a large nonstick baking sheet and bake in a preheated oven, 150ºC (300ºF), Gas Mark 2, for 20–25 minutes, stirring once, until golden.
Leave the granola to cool, then stir in the dried berries.
Serve with skimmed milk or low-fat bio yogurt and fresh fruit. Any remaining granola can be stored in an airtight container.
HARISSA SALMON WITH SWEET POTATO
SERVES: 4
PREPARATION TIME: 10 MINUTES, PLUS MARINATING
COOKING TIME: 35–40 MINUTES
This dish is a great source of cortisol-lowering omega-3 fats.
2 tablespoons natural yogurt
2 teaspoons harissa
2 tablespoons chopped coriander, plus extra to garnish
grated rind and juice of ½ lime
4 pieces of skinless salmon fillet, about 150 g (5 oz) each
500 g (1 lb) sweet potato, peeled and cut into chunks
1 tablespoon olive oil
1 teaspoon cumin seeds
½ teaspoon garam masala
Salt and pepper
Mix together the yogurt, harissa, coriander and lime rind and juice in a non-metallic bowl. Add the salmon and coat in the mixture. Cover and marinate in the refrigerator for at least 20 minutes.
Toss together the sweet potato chunks, olive oil, cumin seeds and garam masala in a bowl and season well. Put in a roasting tin and place in a preheated oven, 200°C (400°F), Gas Mark 6, for 35–40 minutes until golden.
Towards the end of the sweet potato roasting time, heat a lightly greased frying pan or griddle until hot. Add the salmon and cook for 3 minutes on each side. Garnish with coriander and serve with the sweet potatoes, lime wedges and flat leaf parsley.
CHOCOLATE MINT MASCARPONE TART
SERVES: 6–8
PREP TIME: 6 MINUTES
COOKING TIME: 3 MINUTES
This is definitely a treat dessert, but don’t feel too guilty because dark chocolate and cocoa have cortisol-friendly flavanols.
200g (7oz) dark chocolate with mint crisp, broken up
150g (5oz) mascarpone cheese
100ml (3½ fl oz) double cream
20cm (8ins) ready-made sweet pastry case
Mint leaves, to decorate
Creme fraiche and cocoa, to serve
Melt the chocolate in a heatproof bowl set over a pan of gently simmering water, then leave to cool slightly.
Whip the mascarpone and cream with an electric whisk until smooth and thickened. Stir in the melted chocolate until well combined, then spoon into the pastry case.
Decorate with mint leaves and serve with creme fraiche and a dusting of cocoa.
