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Diet for High Cortisol Levels

According to information from the medical website Medline Plus, cortisol is a stress-related hormone that is produced by the adrenal glands, two small glands located on top of the kidneys. The general function of cortisol is to help the body mobilize energy during times of stress through breaking down tissue within the body for energy. Where cortisol levels are elevated for an extended period of time, however, problems can arise, including accumulation of fat stored on the abdomen and even the development of decreased bone health. Fortunately, cortisol levels can be modulated somewhat through compliance with a balanced diet.

  1. Dietary Plan

    • Consume a balanced diet that is full of nutrient-dense foods while restricting consumption of empty calories to help the body normalize its cortisol levels. This advice comes courtesy of dietitian Elaine Magee, MPH, RD, who suggests consumption of a diet rich in fruits, vegetables and whole grains to balance out the body's cortisol production by boosting production of serotonin--a neurotransmitter that improves mood, thus down-regulating feelings of stress, which is the primary culprit responsible for increased cortisol output. Aim to eat four to six small meals throughout the day, making it a point to be consistent; never skip breakfast, and try not to go more than three or four hours without eating. Each meal should contain whole grains, a fruit or vegetable, and a protein source (meat, poultry or seafood). Avoid caffeine whenever possible because caffeine can interfere with mood and artificially inflate stress levels, leading to excess production of cortisol.

    Supplementation

    • Supplement your diet with omega-3 fats in the form of an over-the-counter fish oil because omega-3 fats can help to improve mood and avoid stress. Beyond omega-3 fats, consider picking up a supply of L-Tryptophan, which is the precursor to serotonin in the body. This means that the body requires a supply of L-Tryptophan to produce serotonin, and so providing it with additional "raw material" in the form of a tryptophan supplement can help to boost production of the mood-improving chemical serotonin. Simply follow the dosing instructions on the side of the bottle for the best effects. Balancing your diet and removing items that artificially affect mood, such as caffeine, while increasing your consumption of "feel good" supplements can help to reduce your high cortisol levels naturally.

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