In times of stress or challenges, it seems we’ll only feel relaxed when the stressful situation subsides, but in fact, food can significantly reduce the effects of stress on our bodies. 

 

When we’re feeling tense, anxious, worried or overwhelmed, the dominant hormone in our body and brain is the stress hormone cortisol. 

 

Cortisol prepares the body for the fight-or-flight response, where our body’s energy is diverted to survival rather than optimal function.  With this increased stress, your digestion slows down, and your immune system diminishes. This then leaves your hormone production impacted, such as your testosterone, thyroid hormones and oestrogen and progesterone in women.

 

This is the worst time to make cognitive decisions because cortisol changes the way we see the world. We become reactive, hypervigilant and myopic in our thoughts, and our judgement is impaired.

 

We have diminished access to the prefrontal cortex, our brains CEO/ executive function. This area allows for problem solving, decision making, creativity and rational thinking, all important functions for businessowners. 

 

Food is a powerful relaxant for the stress response, bringing cortisol back down to normal levels so you feel calm, clear and productive. 

 

Bananas: 

 

The fastest way to reduce cortisol and maintain optimal brian function is through glucose regulation. Glucose is the main fuel for our brain. In fact, our brains use more glucose now than 1000 years ago as it’s needed for creative problem solving, responding to the 200 or so emails at work or even picking up the kids in traffic – all functions of the prefrontal cortex. 

 

When we’re stressed we often crave carbohydrates as it increase the synthesis of the mood enhancer chemistry, serotonin, that signals ‘everything is going to be ok’ and we can relax. 

 

Bananas are a rich source of magnesium which can decrease cortisol and improve sleep. They also contain tryptophan, which is a precursor to serotonin.

 

Oats: 

Another great source of magnesium to relax the stress response, they are also high in B-vitamins essential for energy esp when stressed. 

Oats are rich in fire and take longer to digest, in doing so, they ensure a constant, steady release of the happiness hormone serotonin. In addition to this, they also help to stabilise your blood sugar levels.

 

Coconut Oil: 

Is classified as a ‘functional food’ oil and is rich in medium chain fatty aids (MCFAs) which is quickly converted into energy. As a result, coconut oil’s MCFAs have been shown to improve physical and mental performance, and reduce fatigue. Studies have found that increased levels of coconut oil lowered cortisol levels. You can add 1 teaspoon into smoothies.  

 

Dark Chocolate:

One of the easiest and most delicious ways to reduce cortisol is through dark chocolate. Studies have found that eating one average-szied chocolate each day for two weeks reduced cortisol and the fight-or-flight response. 

 

Fatty fish:

Salmon, mackerel, herring, cod, and sardines are a rich source of omega-3 fatty acids, which have been shown to reduce the body’s production of cortisol.

Eating a diet rich in foods like wild-caught salmon, or supplementing with products like fish oil, can help keep your cortisol in check.

 

There are also beverages that help to lower cortisol such as:  

 

1. Water: Being just half a litre dehydrated can increase cortisol and impact serotonin which controls our mood and is responsible for happiness
2. Green tea: is a powerful drink to lower cortisol. The active ingredient in green tea, EGCG, has a powerful calming affecting for anxiety. 

 

The bottom line of cortsiol reducing foods 

 

Becuse many businessowners are stuck in a pattern of chronically high cortisol levels and experience the related health consequences, adding cortisol-reducing foods is a great way to manage a stressful lifestyle and reclaim your health.