Edited by Eleonora Maria Vladimiro, Well.cy
Stress is a natural response of the body to challenges or pressure. However, when it is prolonged, it leads to increased levels of cortisol, the so-called “stress hormone.”
Cortisol regulates important functions such as inflammation, the immune system and metabolism. However, when it remains consistently elevated, it can cause fatigue, sleep disturbances, weight fluctuations and irritability.
What many people overlook is that diet plays a crucial role in the levels of this hormone. Some foods, although common, can intensify stress without us realizing it.
Alcohol
Alcohol consumption directly affects the central nervous system, causing temporary relaxation, but also increasing cortisol levels.
Although an occasional glass of wine is not a problem, frequent or excessive consumption can disrupt the sleep cycle, increase inflammation and put a strain on the liver.
What to choose instead: alternative non-alcoholic drinks, such as sparkling water with fruit or herbal teas such as chamomile and lavender.
Ultra-processed foods
These are products rich in sugar, starches, preservatives and saturated fats, but low in nutrients. Such foods disrupt blood sugar levels, causing sudden fluctuations in energy and mood, which in turn trigger cortisol production.
Try to limit: ready-made snacks, fast food, processed meats and packaged sweets.
Foods high in sugar and fat
Sweets, baked goods and junk food cause temporary euphoria because they increase dopamine levels. However, the sudden drop in blood sugar that follows causes fatigue, restlessness and increased stress.
What to choose: dark chocolate (70% cocoa or higher), fresh fruit or nuts, which help stabilize energy levels.
Fried foods
Fried foods contain saturated and trans fats that increase inflammation and put a strain on the heart. Their consumption has been linked to increased cortisol levels and greater vulnerability to anxiety.
Healthy alternative: opt for baking in the oven or cooking in a pot with olive oil.
Foods high in sodium
Excessive salt causes fluid imbalances and puts pressure on the adrenal glands, which produce cortisol. Over time, this can lead to high blood pressure, fluid retention and chronic stress.
Practical tip: limit ready-made snacks, canned foods and sauces, and replace salt with herbs, lemon or seasonings.
Artificial sweeteners
Although they contain no calories, artificial sweeteners such as aspartame or sucralose may disrupt the gut microbiome, increase inflammation and negatively affect mood.
The gut, after all, is directly connected to the brain through the gut-brain axis, and an imbalance can intensify stress and anxiety.
Choose: natural sweeteners such as honey, maple syrup or stevia (in moderation).
How to balance cortisol levels
Diet can become an ally against stress if it is based on natural and anti-inflammatory foods.
The Mediterranean diet is one of the most effective dietary patterns, as it is rich in healthy fats, fiber and antioxidants.
Foods that help reduce stress:
- Legumes, whole grains and fresh vegetables
- Avocados, olives, nuts and seeds
- Fish rich in omega-3, such as salmon and sardines
- Eggs, Greek yogurt and dark chocolate
- Green tea and relaxing herbs, such as valerian and chamomile
Beyond diet
Reducing stress requires a holistic approach:
- 7–9 hours of quality sleep every night
- Regular exercise that helps release endorphins
- Relaxation techniques such as yoga, meditation or simple breathing exercises
- Spending time in nature and limiting smoking or caffeine
In conclusion
Our diet can either nourish calmness or fuel stress.
By learning which foods put a strain on the body and which help it unwind, we can strengthen our physical and mental resilience, starting simply with what is on our plate.
Sources
Diet and ultra-processed foods
Salt intake and cortisol
Ultra-processed foods and mental health
Artificial Sweeteners and the Gut Microbiome
Alcohol and health
