Checklist of Foods That Reduce Cortisol, the Harmful Stress Hormone: How to Eat for a Happier Mind and a Flatter Belly

A compiled list of foods that help reduce cortisol, the stress hormone, along with essential nutrients such as magnesium, omega-3, and antioxidants, easily found in Thailand, to promote better physical and mental health.

Tired of gaining belly fat every time stress hits? This may be due to elevated levels of cortisol, the stress hormone. Let's get to know common foods that help balance this hormone back to normal for improved health.

Understanding Cortisol: The Harmful Hormone That Comes with Stress

In our fast-paced, pressure-filled lives, our bodies release a hormone called cortisol, known as the "stress hormone," to respond to various situations. Although necessary, persistently high levels can harm health, causing insomnia, weakened immunity, and notably, increased belly fat.

Adjusting eating habits is an effective way to reduce cortisol levels byreferencing medical information from Healthline.Here are the key nutrients you should get daily.

1. Magnesium: A mineral that helps relax the nervous system

A 2020 study indicated that magnesium helps lower cortisol excretion through urine and calms the nervous system.

• Recommended foods for Thai people: Leafy green vegetables (such as spinach, kale), avocado, nuts and seeds, and whole grains like brown rice or riceberry rice.

2. Omega-3 Fatty Acids: Reduce inflammation and burnout

Omega-3 not only supports heart health but studies have found it lowers morning cortisol levels and reduces the risk of work burnout.

• Recommended foods for Thai people: Although research often mentions cold-water fish like salmon or mackerel, in the Thai context, mackerel or sea bass are excellent sources of protein and healthy fats. These nutrients are also found in nuts like walnuts.

3. Antioxidants: Cellular-level stress protection

Emotional stress often leads to oxidative stress at the cellular level. Antioxidants act as a protective shield that helps the body recover faster.

• Recommended foods for Thai people: Berries (or Thai fruits with sweet and sour flavors), tomatoes, ginger, and various nuts such as cashew nuts or peanuts.

While food is key to lowering cortisol levels, effective stress management also requires sufficient rest, regular exercise, and meditation to truly relax the mind.