Foods That May Elevate Cortisol and Trigger Stress Responses

• Caffeinated Beverages (Coffee, Energy Drinks, Black Tea) – Especially problematic when consumed first thing in the morning or in large doses.
• Alcoholic Drinks – Interfere with sleep patterns, destabilize blood sugar, and strain the nervous system.
• Refined Sugars – Lead to quick spikes and crashes in blood sugar, activating cortisol production.
• Highly Processed Carbohydrates – Items like chips, cookies, and packaged baked goods can fuel inflammation and activate the body’s stress mechanisms.
• Processed and Cured Meats (Deli Meats) – Packed with sodium, preservatives, and inflammatory additives.
• Excessive Salt Intake – High-sodium diets can disrupt cardiovascular health and adrenal function.
• Hydrogenated Oils & Processed Fats (Trans Fats, Seed Oils) – Promote systemic inflammation and oxidative stress.
• Artificial Sweeteners (Aspartame, Sucralose, etc.) – May disturb gut health and impair nervous system balance.

Foods That May Help Lower Cortisol and Promote Calm

• Dark Leafy Vegetables (Spinach, Kale, etc.) – High in magnesium and other calming nutrients.
• Avocados – Packed with healthy fats and potassium to help regulate the nervous system.
• Berries (Wild Blueberries, Raspberries, etc.) – Antioxidant-rich, helping to combat oxidative damage.
• Omega-3 Rich Fish (Salmon, Sardines, Mackerel) – Support mood balance and reduce inflammation.
• Seeds (Pumpkin, Sunflower, etc.) – Excellent sources of magnesium and zinc for nervous system support.
• Turmeric (paired with Black Pepper) – Powerful anti-inflammatory that assists in cortisol modulation.
• Dark Chocolate (70% or higher cacao) – Contains magnesium and polyphenols that support relaxation.
• Herbal Teas (Chamomile, Holy Basil/Tulsi, Lemon Balm) – Naturally soothe the adrenals and promote relaxation.
• Fermented Foods (Sauerkraut, Kimchi, Kefir) – Support gut microbiome balance and help regulate mood.
• Whole Grains (Oats, Quinoa, etc.) – Provide complex carbs that stabilize blood sugar and enhance serotonin production.