Months ago now, when I was writing copy for upcoming podcasts, I decided to take a break and do a yoga nidra meditation. I chose one that was only 15 minutes long. 

I felt so refreshed and ready to get going, and then found myself writing about cortisol.

Cortisol was nowhere on my agenda for future podcast episodes, but everything started to flow.

Later that night, I realised how productive I had been after doing the yoga nidra, and I really wondered why I don’t afford myself that 15 minutes every day.

It was no wonder I started writing about cortisol when I was in such a rested state, and it actually did feel like a message that came to me from the yoga nidra meditation.

Is cortisol poisoning a thing?

So you may or may not have heard of cortisol poisoning. This is the term that is being thrown around all over socials and the internet. 

It is actually a misleading term, but what people are referring to is hypercortisolism. 

In short, elevated cortisol levels.

I guess cortisol poisoning sounds more dramatic than hypercortisolism. I can’t even bloody say it correctly.

Ok. For those like me, who have been in the dark about hypercortisolism, here is my take on what it is, how it affects the body and our health, and what you can do about it.

Yep, absolutely, there is food to help you with elevated cortisol levels, and food to relax you more, so you don’t overproduce cortisol.

What is hypercortisolism?

Even though I have seen, over and over again, adds saying that pain in a menopausal body can be caused from cortisol, I actually gave it little attention, until a friend quit her job because she realised the job was elevating her cortisol levels.

Sometimes it is the external that causes elevated cortisol levels, and many situations need to be changed in order for people to feel safe and not be producing extra cortisol. For other times, it is the internal that we need to concentrate on. Our behaviours, our response to stress, and what we eat.

Ok. Lets start from the beginning 

What the heck fire is cortisol?

It is a steroid hormone produced by the adrenal glands. 

In the short term, spikes in cortisol are super important, as it plays a role in regulating our metabolism, controlling our blood pressure, and helps us with our body’s response in stressful situations. Cortisol helps us with fight or flight situations.

Cortisol is important for our body’s survival. However, when cortisol is elevated, it can lead to intense health issues.

This happens when cortisol levels remain high for too long.

The causes for increased cortisol levels are mainly; 

yep, you guessed it, 

stress. 

Sure, tumors on the adrenal gland or pituitary gland can also cause hypercortisolism, but the main reason is stress. 

For those who like the details. 

The Hypothalamus releases the hormone CHR, and then that triggers the anterior pituitary gland to release the hormone ACTH, which causes the adrenal gland to release more cortisol.

The symptoms of hypercortisolism are; 

weight gain, 

acne, 

thinning skin, 

flushed face, 

slowed healing, 

muscle weakness,

severe fatigue, 

irritability, 

difficulty concentrating, 

high blood pressure, 

persistent headaches, 

low sex drive. 

What to do if you have hypercortisolism

-    Get the right amount of sleep per night, and if you aren’t getting that sleep then take naps, (or like me do yoga nidra) throughout the day.   Have a regular bedtime and waking up time if possible. 

-    Limit or omit caffeine, so you sleep better, and for some people caffeine can cause anxiety, which ends up releasing more cortisol. 

-    Exercise regularly. 

-    Ensure you have healthy relationships. 

-    Look at any form of spirituality or creativity that lights you up and relaxes you. This could be meditation, painting, dancing, drawing, and for some cooking that is easeful.

And the aspect that most interests me is 

-    Eating a nutritious diet.

What to eat to prevent hypercortisolism or assist in reducing elevated cortisol levels

-    Wholegrains are high in polyphenols and fibre, which support stress levels and gut health. If I eat a bowl of brown rice with veggies, I instantly feel relaxed.

-    Whole fruits and vegetables that have antioxidants in them also regulate cortisol production.

Kale, spinach, leafy greens, broccoli, cauliflower, rocket,

artichokes, okra,

capsicums, sweet potatoes, carrots, red cabbage, 

radishes, turnips, 

green beans, zucchini,

berries, including goji berries, blue berries, mulberries, strawberries etc.,

mushrooms,

watercress and coriander,

ginger, tumeric, garlic, rosemary and sage.

-    Foods containing catechins, as they lower inflammation, which can prevent stress in the body, like green tea. However, if you are not doing caffeine, you can drink Bancha tea.

Other foods containing catechins are; 

dark chocolate,

bananas,

cherries,

pears,

fava beans,

blackberries, 

apples,

onions, 

tomatoes, 

kale. 

-    Food containing flavonoids may buffer stress and reactivity in the adrenal glands.

Cocoa and dark chocolate,

lettuce,

tomatoes,

onions, 

kale,

berries,

grapes,

apples,

bananas, 

pears.

Legumes and lentils, as they are high in fibre and help manage gut health and blood sugar levels, which help keep cortisol levels down.

Recipe

½ cup dried quinoa or brown rice, cooked (will yield about a cup)

½ cup dry lentils  (cook following the bean cooking instructions – you can sign up for that by going to the show notes)

3 tomatoes cut into 8 pieces 

2 tbsp balsamic vinegar 

2 tbsp olive oil

½ bunch kale 

1 small red onion 

Handful of coriander or sage

1 clove garlic 

More balsamic vinegar or lemon juice

Salt and pepper

1. Place the tomatoes in a baking dish with the balsamic vinegar, a few pinches of salt and a good few grinds of pepper, and olive oil. Mix around, also put the whole clove of garlic in, with the skin on.  Bake for 15 minutes or until the tomato is blistered.

2. Mix all of the ingredients together and add more balsamic vinegar, salt and pepper if needed.

You can eat it hot or cold.

FCT 

Well its not really a cooking tip, but lately I have been having a banana after dinner, and that has been helping me sleep much longer than I usually do. I am getting a 5 to 6 hour uninterrupted sleep, which is not a usual occurrence for me.

You could have a pear or berries instead too.

Hope you have a fabulous week, and I am not yet up to a podcast a week but am aiming for it. If you let your friends know about my podcast, I will have more listeners and that always keeps me more motivated.

Have a lovely week, eating cortisol friendly food and taking time out to relax.

With gratitude Veet