Lower stress with these foods
High cortisol levels can lead to various health issues, including stress, anxiety, and even weight gain. Cortisol, known as the stress hormone, can be managed through diet. Here are 10 natural foods that help lower cortisol levels.
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Almonds
A handful of almonds (4 to 5 daily) can do wonders for your stress levels. Almonds are rich in magnesium, a mineral that plays a significant role in regulating cortisol. A study published in the Journal of the American College of Nutrition found that magnesium helps reduce cortisol levels.
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Dark chocolate
Eating dark chocolate with 70% or higher cocoa content can help reduce cortisol. A study in the Journal of Proteome Research showed that consuming dark chocolate for two weeks lowered cortisol levels in highly stressed individuals. Do not consume more than 20-30 grams per day.
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Spinach
Eat a cup of spinach (rich in magnesium) daily to keep your stress hormone levels in check. Research from the University of California suggests that magnesium deficiency can lead to increased cortisol production, making spinach a great addition to a stress-reducing diet.
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Chicken breast
The amino acids in chicken help maintain muscle mass and promote the production of serotonin, a hormone that counteracts cortisol. According to a study in the Journal of Nutrition, protein intake is crucial for regulating stress responses. A 100 grams a day should be just fine.
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Garlic
Allicin, a compound found in garlic, has been shown to reduce cortisol production. A study in the journal Phytotherapy Research found that garlic supplementation helped decrease cortisol levels and improve overall stress response. Consume at least 4 grams of garlic.
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Broccoli
Broccoli is rich in vitamin C, which is known to help lower cortisol levels. Consuming a cup of broccoli daily can provide your body with enough vitamin C to combat stress. Research published in Psychopharmacology showed that vitamin C reduces cortisol.
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Green tea
Green tea contains L-theanine, an amino acid that promotes relaxation and reduces stress. A study in the American Journal of Clinical Nutrition found that L-theanine significantly decreased cortisol levels and improved mood.
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Brown rice
Complex carbohydrates like brown rice help stabilise blood sugar levels, which in turn helps control cortisol production. Add a serving of brown rice to your meal, it will help keep your cortisol levels balanced.
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Olive oil
Olive oil, especially extra virgin, is packed with healthy fats that help reduce inflammation and cortisol levels. A study in the Journal of Translational Medicine found that a diet rich in olive oil significantly lowered cortisol levels and improved stress-related symptoms.
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Bananas
Bananas are a great source of potassium and vitamin B6, both of which help regulate cortisol. Eating one banana a day can help lower your stress hormone levels. Research in the journal Psychosomatic Medicine showed that potassium helps reduce stress and improve heart health.
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