Cortisol is a hormone produced naturally in the body by our adrenal glands located on top of the kidneys. Our body produces this hormone to regulate its response to stress. Maintaining a healthy balance of cortisol is really essential in order to avoid any potentially harmful effects caused by stress. If cortisol level is low or high, a balanced diet can really help to manage its level in the body. Here in this blog, we would see how to increase cortisol levels naturally and what foods raise the cortisol level.
Key Points
- Our adrenal glands, which are situated on top of the kidneys, naturally produce the hormone cortisol in the body. This hormone is created by our body to control how we react to stress.
- Every organ and tissue in your body is impacted by cortisol, so maintaining its level in your body is crucial.
- Consume protein-rich foods, begin taking B vitamins and consume enough magnesium for your body to produce more cortisol.
- You should also speak with a doctor for better guidance.
Why is it important to maintain cortisol levels in your body?
Maintaining the level of cortisol in the body is really important as every organ and tissue in your body is impacted by cortisol. It performs a variety of crucial roles, such as:
- Controlling the stress response in your body
- Assisting in regulating your metabolism, such as how your body uses fats, proteins, and carbohydrates
- Reducing inflammation
- Controlling blood pressure
- Maintaining blood sugar level
- Assisting in regulating your sleep-wake cycle
Your body constantly tracks the cortisol levels to maintain homeostasis. Your health can be highly affected if your cortisol levels are not normal.
Moreover, you may go to an endocrinologist to check the level of hormones in your body to ensure your physical health.
What Foods Raise Cortisol Levels?
In order to avoid potentially harmful effects from the irregular level of cortisol in the body, following foods can help you to raise your cortisol levels if they have dropped up to a very low level.
A- Consume foods that are rich in protein to enhance your cortisol levels
- Your body requires tryptophan (an amino acid present in several protein-rich foods) to make serotonin and cortisol. These hormones can help to encourage restful sleep and a positive attitude.
- Tryptophan can easily enter the brain if your body has enough glucose from carbohydrates so make sure you also ingest carbohydrates with these protein-rich foods.
Sources of protein-rich foods
Following are the foods through which you can get maximum protein for your body to maintain cortisol levels.
Try to include whole carbs with these protein-rich foods, such as;
- Starchy vegetables (e.g. sweet potatoes)
- Whole-wheat toast
- Whole grains
- Quinoa
You can take help from a clinical nutritionist to get you a diet plan based on these foods mentioned above according to your daily requirements.
B- Start taking B vitamins to increase the cortisol level in your body
- The body uses B vitamins, thiamine, riboflavin, and biotin for increasing cortisol levels and the creation of serotonin for healthy brain functioning.
- These processes are all strongly related to your capacity to handle the impacts of stress.
- Fatigue or mental disorientation might result from not getting enough B vitamins in your diet.
- Additionally, in a study, those who supplemented their diets with more B vitamins reported much lower levels of personal stress than those who did not.
Sources of B vitamins food
You can have enough B vitamins in your body to enhance cortisol levels through the foods mentioned below.
- Asparagus
- Beans
- Beets
- Bell peppers
- Broccoli
- Clams
- Lentils
- Mustard
- Spinach
- Whole grains
- Cereals
- Soy products
Other excellent sources of fruits for b vitamins are
- Watermelon
- Kiwi
- Peaches
- Bananas
- Oranges
C- Ensure the intake of magnesium in your body to increase cortisol levels
Magnesium boosts stress-adaptive hormones and the metabolism of cortisol. People who don’t get enough magnesium from their diet may be more susceptible to the physiological harm that stress can cause.
This can be
- Inflammation
- Insulin resistance
- Endothelial dysfunction
- Changes in the cellular lining of blood vessels which is a leading risk factor for stroke and heart attacks
If you are facing any problems because of the above mentioned medical illnesses, we would suggest consulting a general physician right now.
Sources of magnesium in food
Following are the foods through which you can get magnesium for your body.
- Almonds
- Brown rice
- Tofu
- Peas
- Beans
- Bananas
- Avocados
In addition to the diet, to maintain a stable level of cortisol in the body, you should:
- Get enough sleep as the body’s capacity to manufacture cortisol is influenced by the sleep cycle. As a result, getting enough quality sleep is crucial for maintaining the level of cortisol.
- Consume at least 2 liters of water daily. Dehydration makes you feel exhausted and decreases blood flow and metabolism of cortisol throughout your body. Therefore drinking enough water can help you manage your cortisol levels.
- Do regular exercise and play sports like yoga, swimming, soccer, and other activities as it may help to reduce stress and regulate your cortisol levels in the body.
Consult a healthcare professional to get a better advice
Foods that are high in proteins, B vitamins, and magnesium can help you to raise the cortisol level of your body but depending solely on diet can not generate impactful results sometimes.
Therefore, you need to consult a doctor immediately for better advice regarding the cortisol levels in your body.
FAQs
1- When should you worry about cortisol levels?
It is crucial to get in touch with your doctor if you encounter signs of high or low cortisol levels, such as weight gain or weight loss and high or low blood pressure. They can do a few quick tests to determine if your pituitary or adrenal glands are the sources of your symptoms.
2- What are the signs of high cortisol?
Fatty hump between the shoulders, a round face, and pink or purple stretch marks on the skin, can be brought on by excessive cortisol.
3- Does coffee increase cortisol?
Caffeine may raise cortisol and epinephrine levels both at rest and in stressful conditions.