Over the last few years, detox diets have become quite popular. Even those who aren’t into fitness, bodybuilding, or other sports give them a try. While most detox diets claim to close your system, others, like the cortisol detox diet, aim for something more specific. This diet helped reduce the stress hormone cortisol, potentially opening up a world of benefits.

Cortisol is a glucocorticoid hormone that our body naturally produces. The same gland that produces adrenaline also produces cortisol. As a glucocorticoid, cortisol plays a role in helping the body regulate metabolism in muscles, fat, liver, and bones. They also affect our body’s sleep-wake cycle. However, too much cortisol has adverse effects on the body.

What does too much cortisol do to you?

Cortisol helps the body perform several functions according to The Cleveland Clinic. Its primary function is to help the body regulate its stress response. However, the hormone also helps control “the body’s use of fats, proteins and carbohydrates.” The stress hormone also helps suppress inflammation and regulate blood pressure and blood sugar levels.

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However, too much of the home on your steam can have adverse effects on the body. While cortisol regulates stress, heightened external stress factors may cause the adrenalin gland to release excess cortisol. A 2018 study monitored 107 healthy second-year medical students aged between 19 to 23 years old.

Researchers took saliva samples 40 days before their exam, during a “relaxed period,“ for the students. They did the same on the day of the exam. The results showed that the students’ cortisol levels increased nine times during the stressful period. While one can control their external stress factors, one may also attempt to do so with a stress hormone detox diet. 

When do you need this detox diet, and what to include?

Increased stress and cortisol levels manifest with visible and invisible side effects. Side effects include weight and fat gain, especially in the abdominal and facial regions. Fat deposits between the shoulder blades and purple stretch marks on your belly may also appear. While these are visible side effects, you may also feel muscle weakness in your extremities. Blood sugar and blood pressure may also shoot upward, while bone density takes a hit.

If these symptoms show up, it might be time to try the cortisol detox diet. Research has shown that avoiding certain foods and including others may help regulate cortisol levels. A 2019 study found that added sugar, refined grains, and saturated fat significantly increased stress hormone levels. On the flip side, good gut microbiome health has been linked to reduced stress and anxiety.

Thus, whole grains should be an essential part of a cortisol detox diet. Whole grains contain fiber, which helps gut health, and plant-based antioxidants called polyphenols. Similarly, whole fruits, vegetables, legumes, and lentils also contain a good amount of fiber. Fruits also contain antioxidants, which may help fight free radicals that increase cortisol levels.

Pre and probiotics are also essential to maintain and improve gut health. Healthy fats, especially omega-3 fatty acids present in fish and nuts, have been found to help improve brain health and thus reduce stress. Finally, dark chocolate and water intake should also be optimized. Dark Chocolate contains flavonoids, which may help reduce stress hormone release.

Chocolate also releases endorphins, serotonin, dopamine, and oxytocin. All these chemicals help improve mood, directly counteracting the feeling of stress, albeit temporarily. However, that doesn’t mean you should gobble down on chocolate. So, what does a cortisol detox diet look like?

What does a cortisol detox diet look like?

The combination of dishes you can have in your detox diet is numerous. However, here’s a rough outline of what a stress hormone detox diet might look like.

• Breakfast: Oatmeal with yogurt, berries, seeds, and nuts could be a great option. You may also for a fiber-rich smoothie for breakfast.
• Lunch: Lunch would be a great time to include Omega-3 fatty acid-rich foods like tuna, salmon, mackerel, and other fatty fish. If you’re vegetarian, including a dish with ingredients like chia seeds, flaxseeds, and soybeans would be ideal. Opting for Omega-3 supplementation under the supervision of your doctor may also be an option.
• Dinner: Just like lunch, dinner is also a good time to include whole grains, complex carbs, and good fats. Additionally, you may also include dark chocolate for dessert.
• Snacks: While you can always prepare a healthy snack, nuts would be an easy and hassle-free snack option during the cortisol detox diet.

While the cortisol detox diet aims to reduce and regulate cortisol levels, it’s essential to keep other habits in check for the best results. Working out, fixing your sleep schedule, staying hydrated, and recognizing and minimizing external stress factors also go a long way in helping manage cortisol levels.