Cortisol, widely known as the stress hormone, can have health benefits in the body when it isn’t too high or low, such as regulating stress, inflammation, and immunity. It also helps manage how well your body turns food into energy. Certain types of foods may affect your cortisol levels and how your body handles stress.
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Drinking alcohol directly affects your central nervous system (CNS). Your CNS includes your brain and spinal cord, which control thoughts, emotions, movement, and the proper function of organs. Alcohol can temporarily raise your cortisol levels. Occasional or moderate drinking isn’t usually a concern. However, heavier drinking may lead to a more serious cortisol imbalance.
A 2021 study with 9,000 participants supported the connection between alcohol use and high cortisol levels. However, some studies show mixed results. More research is needed to better understand the connection, as other lifestyle factors such as smoking, poor nutrition, and lack of sleep can also impact your CNS and raise cortisol levels.
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Many foods we consume go through some type of processing. However, there’s a big difference between simply processed foods, such as almonds ground into almond flour, and more heavily processed foods like candy bars.
Ultra-processed foods are typically made with highly refined sugars, starches, and fats. Refining reduces beneficial nutrients, such as fiber, while also adding flavorings and additives that have little health value.
Eating a lot of ultra-processed foods can raise your cortisol levels, putting more stress on your body. Over time, this can lead to weight gain, type 2 diabetes, and a higher risk of heart disease.
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Eating a sugary treat might make you feel better in the moment because it might temporarily lower your body’s stress response—this may be why desserts are often seen as a comfort food.
Other research suggests the opposite—that diets high in added sugars and fatty foods raise your cortisol levels and your stress.
While more research is needed on the topic, a high-fat, sugar-laden diet puts you at greater risk for chronic (long-term) conditions and can impact your mental well-being.
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Fried foods typically contain more saturated (unhealthy) fats, especially when cooked with lard or coconut oil. Even using healthier options like avocado oil isn’t ideal, because the high-heat frying process can turn some of the fats into trans fats, which can raise your risk for heart disease and diabetes.
Though the amount of trans fat that results from frying can vary depending on the oil, there’s often more found when frying at higher temperatures and for longer cook times.
Research has proven that trans fats increase low-grade inflammation, a long-lasting, hidden form of inflammation that harms the body over time.
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Like added sugars, high-sodium foods might influence the body’s response to stress. Over time, a high-sodium diet can interfere with how the body controls stress hormones. Normally, a rise in cortisol levels causes the body to slow down stress hormone activity. However, this system can get thrown off when sodium intake is consistently too high.
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Artificial sweeteners may disrupt gut health, potentially weakening your immune system and affecting how your body handles stress.
The gut and nervous system are closely connected, and imbalances in gut bacteria, which support your digestion and immune system, can trigger inflammation. This inflammation has been linked to an increased risk of mood conditions, including depression.
Following a Mediterranean-style diet can be beneficial for keeping your cortisol levels in balance. It includes a wide variety of anti-inflammatory foods, which may help raise your resilience when life becomes stressful:
- Legumes, like chickpeas and peanuts
- Avocados
- Salmon
- Eggs
- Dark chocolate
- Green tea
- Olives
- Greek yogurt
Other than your diet, your lifestyle choices are also important to consider for managing your stress. Here are some tips for life balance:
- Aim for seven to nine hours of quality, uninterrupted sleep each night.
- Engage in regular exercise, including activities such as walking, swimming, and strength training, with proper rest in between.
- Include stress-relieving, mindful activities like yoga, meditation, and journaling.
- Spend time outdoors enjoying nature.
- Limit exposure to loud noises and other stressful stimuli, especially if highly sensitive.
- Avoid smoking.
