Foods You Should Avoid Eating If You Have High Cortisol

Cortisol, a steroid hormone, is produced by your adrenal glands and released by your hypothalamus. Although we often associate cortisol with stress, the hormone performs a few different important functions in your body apart from regulating your stress response, like controlling blood sugar, blood pressure, metabolism, and your sleep-wake cycle, suppressing inflammation, and formulating memory. 

Having high cortisol levels over a long period of time, however, is not a good thing. Consistently high cortisol levels can lead to weight gain, chronic disease, an impaired immune system, feelings of fatigue, brain fog, and bad sleep quality, to name a few health concerns. Too much cortisol is also linked to Cushing syndrome, a rare but serious disease that manifests in weight gain in the face, torso, and shoulders, skin that bruises easily, and challenges with wound healing.  

What you eat could have a bearing on your cortisol levels, according to Emily Sullivan, a registered dietitian at MyFitnessPal. "There is limited research to suggest that fermented dairy (ex: yogurt, kefir), sprouts of brown rice, barley, and beans may reduce the secretion of cortisol. These foods contain γ-aminobutyric acid, which then releases corticotropin-releasing hormone, which then reduces the secretion of cortisol," explained the expert, speaking exclusively with Health Digest. What about foods you should avoid eating if high cortisol is a concern? Caffeine could be on your list, per Sullivan.

As noted by Emily Sullivan, a 2016 study published in European Food Research and Technology linked caffeine with stimulating cortisol production in your system. "So individuals with high cortisol should limit caffeine intake," per the registered dietitian.

Other foods that have a negative influence on cortisol levels are processed meats, high-sugar foods (particularly added sugar), and alcohol. According to a 2019 study published in Nutrients, long-term consumption of a high-sugar diet can spike cortisol levels. This is one of the reasons why added sugars are one of the foods psychologists avoid eating at all costs. Another 2019 study in the same journal found that a diet high in added sugar, refined grains, and saturated fat was connected to higher cortisol levels when compared with a diet high in whole grains, fruits, vegetables, and polyunsaturated fats.

Alcohol affects cortisol levels in a few different ways. Research has hinted that alcohol consumption, which is known to depress nervous system activity, also disinhibits the HPA axis, also known as the hypothalamic-pituitary-adrenal axis. This could result in higher-than-desired cortisol levels in your system. While binge-drinking and chronic drinking are associated with high cortisol levels, so is stopping alcohol consumption after excessive consumption, otherwise known as withdrawal. That being said, the best foods to eat to ease stress is only one part of the puzzle. "It is important to note that simply consuming or removing these foods is not a panacea and should be used in conjunction with other stress management techniques," explained Sullivan.

The trick is to understand that cortisol is triggered primarily by stress. "Cortisol is the primary stress hormone, and we know that prolonged periods of elevated cortisol can put you at risk for health problems including anxiety/depression, digestion problems, heart disease, stroke, and high blood pressure, to name a few," shared Emily Sullivan.

So it goes without saying that managing your stress in a healthy way can do a lot for your cortisol levels. "Learning to cope with stress using stress management tools to reduce cortisol and other stress hormone levels is important for overall long-term health. These tools could include behaviors such as exercise, journaling, meditating, seeking professional counseling, and taking time to enjoy hobbies," added the expert. Also, easy ways to lower your stress and cortisol levels might look different for you, when compared with someone else. 

That being said, it is important to understand that high cortisol levels could be related to other things apart from stress. Although all of us experience spikes in cortisol levels as we go about our day, for some of us, high cortisol is tied to an underlying health concern. Some such examples include an overactive pituitary gland, pituitary tumors, adrenal gland tumors, and medication side effects. If you're unable to link high cortisol levels to stress and you are noticing symptoms like headaches, irritability, high blood pressure, acne, unexplained weight gain, muscle weakness, and severe fatigue, speak with your healthcare provider. Your high cortisol levels could be related to something else that requires a different approach.