Cortisol is today’s least-loved hormone. In truth, cortisol isn’t actually all bad—it’s essential for helping us stay alert and respond to stress. Of course, if left unchecked, high cortisol levels can wreak havoc on our central nervous system, causing everything from fatigue to irritability to increased risk of heart disease. And, let’s not forget the unfortunate effects it can have on skin.
Luckily, there are plenty of ways to keep cortisol levels in balance: going for a walk, practicing breathwork, or even chatting briefly with a friend. “When we engage in activities that help us manage stress, such as mindfulness, meditation, or deep breathing exercises, we are essentially calming the nervous system,” explains Dr. Michael Markopoulos.
There are also dietary changes one can make. In fact, “the act of eating can be a stress regulating tool if done consciously,” notes Sandra Martinez, director of 7Pines Resort Ibiza Spa, which specializes in nutrition and longevity. “There are foods that help nourish the nervous system without inflaming—those rich in healthy fats, fiber, magnesium, or tryptophan—such as nuts, avocado or pure cocoa, which favor the production of serotonin and reduce cortisol levels.”
Not just what you eat, but also how
But it’s not just about the foods you eat—it’s also about how you eat. “Slow eating rituals, such as those proposed in many spas or wellness centers, activate digestion from calm, not from urgency,” Martinez explains. So, put your phone on Do Not Disturb and turn your meal into a self-care ritual.
As it turns out, practicing this type of presence during a meal is helpful on multiple levels. “Mindful eating is the act of eating while being in a state of non-judgmental awareness, shifting one’s attention to the food and mind-body connection, thus allowing exploration of the complex cognitive-biological experience of eating,” notes a recent study that examined how the “stress-digestion-mindfulness triad” may improve digestive function. “This healing eating mode favorably affects problematic eating habits and digestive disturbances attributed to stress…and complements other interventions to optimize digestive function, while enhancing self-acceptance, mind-body-food awareness, and overall wellness.”
How to practice mindful eating
Beyond turning off your phone, mindful eating involves following a couple easy steps. “Tune into your thoughts and stay fully attentive to the food you eat, your satiety cues, as well as your feelings—without judgment,” advises nutrition scientist and human performance expert Michael Hartman, PhD. “Mindful eating is a powerful tool to not only support managing your eating habits, but maintaining a healthy relationship between food and mental health.” Below, a few tips to help you reap the benefits:
Become aware: Pay attention to your body s hunger and fullness cues. Eat when you’re actually hungry and stop when you’re full or close to full.
Practice presence: Pause before taking each bite. Focus on the aroma, colors, and textures of the food on your plate. Notice food and the experience of eating.
Slow down: Take smaller bites, chew slowly, and savor the flavor, temperature, and texture of the food.
Notice your emotions: Be aware of the emotions that arise when eating. When not eating, notice the emotions that trigger the desire to eat (stress, anger, sadness, fear?). Practice responding to them with presence.
Create a ritual
Creating calming rituals around mealtimes can also help bring more awareness—and in turn, lower cortisol. To that end, Martinez also recommends finishing the meal with a hot drink to enhance the feel-good effect—especially if the drink contains adaptogens that are known for soothing the body and mind. “Infusions with adaptogenic plants such as ashwagandha or rhodiola can support the hypothalamus-pituitary-adrenal or HPA axis, which is essential in the regulation of cortisol,” notes Martinez, adding that in addition to nourishing, these formulas help the body to regain balance.
In other words, lowering cortisol with food is not just another diet—it is an invitation to redesign your relationship with food, to move from automatic to conscious mode and, incidentally, to give the nervous system a break in the midst of the noise. “It’s not just about eating ‘healthy,’ but about nourishing the nervous system from presence,” summarizes Martínez. Creating calm is not only what we eat, but also how we relate to it.
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