13-06-2025
10 Foods That Naturally Lower Cortisol Levels
If you spend a lot of time on TikTok, then you'll be familiar with the phrase 'cortisol face'. Characterised by puffiness and swelling of the face and neck, cortisol face has become a much bandied-about term. Cortisol – known as the 'stress hormone' – is produced by the adrenal glands as a response to stressful or dangerous situations. Essential for our survival, it regulates immune response, blood sugar and blood pressure.
In excess, though, it can affect our lymphatic system and cause puffiness in the eyes, cheeks and jaw. While scientific research into the concept of cortisol face is lacking, anecdotal evidence abounds. However, experts are keen to stress that signs of 'cortisol face' could actually be related to taking steroids, or to Cushing's syndrome – a (very) rare condition that occurs when the body produces too much cortisol.
Too much cortisol for too long is not good for anyone's health. In ideal circumstances, the body naturally lowers cortisol levels when the stress or 'threat' has passed, but if stress persists for a long time, high cortisol levels can keep the body in a 'fight or flight' state. This can inhibit the immune system and alter the gut microbiome, making us vulnerable to inflammation and infection, as well as potentially causing fatigue, irritability, headaches, brain fog, acne, insomnia, weight gain and even anxiety and depression.
Mitigating all of the stress in our lives is largely impossible. However, there are ways to manage it – be that through mindfulness, meditation, pranayama, yoga, moderate exercise or just regular, good-quality sleep. Similarly, a healthy, balanced diet that's low in refined sugars, saturated fats, excess alcohol and caffeine – all things that can raise cortisol – but rich in adequate omega-3, magnesium, fibre and antioxidants, can help counteract cortisol.
Here are the best foods to include in your diet if tackling stress is your main concern.
1. Leafy greens
Leafy green vegetables such as spinach, arugula and kale are chock-full of vitamins, minerals and antioxidants. They are also rich in folate, which can help to regulate cortisol levels and promote a healthy gut microbiome, essential for the production of neurotransmitters such as serotonin, another cortisol mitigator.
2. Bitter chocolate
It's not news that small amounts of dark chocolate – containing at least 70% cocoa – is good for you. Rich in antioxidants, it's healthier than milk or white alternatives. Less well known is the fact that the flavonoids in cocoa can help mitigate the stress response from the adrenal glands and the subsequent release of cortisol. Plus, chocolate can help put you in a better mood.
3. Green tea
Rich in catechins, a category of antioxidant polyphenols, and L-theanine, an amino acid that promotes relaxation, green tea is soothing and energising at the same time, and the ideal drink to sip when you're stressed out. Consume it in loose leaf, tea bag or matcha form. It can also be added to smoothies and desserts.
4. Salmon
Perhaps the ultimate skin-friendly food, salmon (like other types of fish rich in healthy fats, like sardines and mackerel), can help regulate cortisol levels, thanks to its anti-inflammatory omega-3 content. In fact, some studies have found that fish oils can counteract adrenal gland activation in stressful situations.
5. Avocado
Another skin-loving food, avocado contains significant amounts of potassium, as well as magnesium, an anti-stress mineral that promotes sleep and muscle relaxation by helping to counteract cortisol. Pair it with a boiled or poached egg on toast for a balanced breakfast.
6. Legumes
Chickpeas, beans and fava beans, as well as lentils, peas and lupins, are all excellent sources of fibre that support gut health and regulate blood sugar. In addition, they are rich in B vitamins and magnesium, both of which contribute to the healthy function of the nervous system.
7. Berries
Blackberries, blueberries, cranberries, raspberries and the like are tiny powerhouses of free radical-fighting antioxidants. Because of this, they reduce oxidative stress and cortisol levels. Add berries to smoothies and yoghurt, or eat them with a handful of almonds and walnuts.
8. Nuts
Almonds, walnuts, hazelnuts, cashews, and Brazil nuts all have anti-stress properties, thanks to their combination of good fats, magnesium, B vitamins, and antioxidants. Add them to salads and pasta dishes, or keep a stash handy to snack on between meals.
9. Eggs
In addition to being an outstanding source of quality protein, vitamins and minerals, eggs contain choline, an essential nutrient that plays a vital role in brain health, and helps to reduce stress and anxiety by improving emotional wellbeing. Eating a protein-rich, egg-based breakfast in the morning can be an easy way to stay full and satisfied until lunch.
10. Chia seeds
Rich in anti-inflammatory omega-3s, chia seeds help to lower cortisol levels and promote a sense of calm. Make chia seed pudding with dairy or non-dairy milk, add them to smoothies, or create an easy chocolate mousse by soaking them in almond milk and then blending them with pure cocoa, with a teaspoon of maple syrup or honey for added sweetness.
Article originally published on Vogue Italy
