With the disruption of daily routines due to long working hours, lack of sleep, and irregular meals, the body becomes more prone to fatigue and irritability, and the desire for unhealthy foods increases.
Dr. Emma Derbyshire, a public health nutritionist, explains that eating regularly, focusing on protein and fiber, and choosing foods that stabilize energy levels can lessen the body's stress response rather than amplify it.
Starting the day with a balanced breakfast helps regulate cortisol levels. Studies suggest that skipping breakfast may raise this hormone, while meals rich in protein and slow-release carbohydrates help control it.
Eggs provide high-quality protein, while oats help stabilize blood sugar and support gut health, which positively impacts stress responses.
Fatty fish, such as salmon, sardines, and mackerel, contain omega-3 fatty acids, which have been shown to reduce stress and inflammation and lower cortisol levels during periods of psychological stress.
Dietary guidelines recommend eating two portions of fish per week, one of which should be oily fish.
Vitamin C helps support the adrenal glands and speeds the body's return to normal cortisol levels after stress. Oranges, kiwis, and berries are excellent sources of vitamin C and can be easily incorporated into daily meals.
These foods contain plant compounds that are antioxidants and reduce oxidative stress, which stimulates the release of stress hormones, making them a supportive choice for mental health when consumed in moderation.
Spinach, kale, and Swiss chard provide magnesium and folate, two essential elements for regulating the nervous system and supporting mood, as a deficiency in these is linked to increased stress responses.
Conversely, some dietary habits may lead to elevated cortisol levels, most notably:
Consuming too much sugar and processed foods.
Rapid fluctuations in blood sugar.
Excessive caffeine consumption.
Drinking alcohol regularly, especially in the evening.
Non-nutritional factors also include poor sleep, chronic stress, and lack of exposure to daylight, especially in winter.
Nutritionist Grace Kingswell confirms that exposure to natural light in the early morning helps regulate cortisol levels for the rest of the day.
