How to Fix Cortisol Levels with Nutrition: Meal Plans for High and Low Cortisol Levels

Wondering how to fix cortisol levels with nutrition? Whether you are dealing with chronically high cortisol levels or low cortisol levels, we can utilize nutrition strategies to help balance this key stress hormone. Cortisol plays many important roles in the body. It helps the body deal with stressful situations and helps regulate our sleep cycles. It even influences glucose metabolism and protects us against the dangerous effects of low blood sugar, or hypoglycemia.

Problems related to cortisol arise when levels are high or low for extended periods of time. Let’s dive deeper into each of these states, as well as how to best utilize nutrition to fix dysregulated cortisol levels. 

High Cortisol Levels

What You Need to Know About High Cortisol Levels

Cortisol is produced by the adrenal glands, most notably as part of our stress response system. Throughout the day, cortisol levels naturally fluctuate according to our 24-hour body clocks, or circadian rhythms. Cortisol rises in the morning, reaching its peak 30 to 60 minutes after waking, and gradually decreases as the day goes on. 

Cortisol also rises in response to stress, low blood sugar events, and intense exercise. In the short term, rises in cortisol can be beneficial and actually have anti-inflammatory effects. However, when cortisol levels are chronically elevated long-term, this can set the scene for serious health issues. 

Chronically high cortisol levels are a major driver of blood sugar dysregulation and insulin resistance, HPA axis dysfunction, and hormone conditions such as PCOS. This can even contribute to impaired thyroid function and altered reproductive hormone levels and menstrual regularity, as well as low mood and depression, inflammation, and oxidative stress.

Signs and symptoms of chronic elevations in cortisol levels include:

• Weight gain, especially in the mid-section area
• Frequent headaches
• Hair loss
• Long cycles and low progesterone
• Low thyroid function
• Trouble sleeping
• Mood swings, anxiety, and irritability

Key Nutrition Considerations for High Cortisol

• Carbs and Meal Timing

Research supports that eating carbohydrates and eating at regular intervals throughout the day helps lower cortisol levels. Eating at consistent times helps keep blood sugar levels regulated and support circadian rhythms. Given the way that high cortisol levels can affect insulin sensitivity, or our ability to transport and store glucose from carbohydrates, ensuring your meals and snacks are balanced with adequate protein and fat is essential. Choosing fiber-rich carb sources like sweet potatoes, carrots, beets, quinoa, black beans and chickpeas further supports blood sugar balance.

• Antioxidants and Anti-inflammatories

 Incorporating antioxidant and anti-inflammatory food sources is key to help reduce the oxidative stress and inflammation associated with high cortisol levels. Polyphenols are powerful compounds in plant foods that often have antioxidant and anti-inflammatory benefits. Pack these nutrients in on a daily basis by incorporating a wide variety of colorful plant foods into your diet, especially dark berries, dark leafy greens, and green tea. Vitamin C is one of these powerful antioxidants, and is key for adrenal function. Our adrenal glands are also where the highest concentration of vitamin C is found in the body! Citrus fruits, kiwi, and bell peppers are all great sources. We can also fight inflammation by pulling out foods that have the potential to fuel inflammation, such as added sugars, gluten, dairy, hydrogenated vegetable oils, corn and soy. Some of these ingredients may not pose an issue for everyone, but they can be a great starting point for tackling inflammation. We provide more inflammation-fighting strategies and guidance in our Inflammation Hormony program.

• Minerals

Our adrenal glands rely heavily on minerals, namely sodium and potassium, to function optimally. That also means that in producing high amounts of cortisol, our adrenal glands utilize significant amounts of these micronutrients! Include these supportive nutrients daily through whole food sources like avocado, sweet potato and other root vegetables, coconut, beans and legumes, and a high quality unrefined salt. Magnesium and selenium are other adrenal-supportive minerals that aid in cortisol metabolism, or breakdown. Walnuts, pumpkin seeds, and dark chocolate are great sources of these minerals. Minerals are critical inputs for all chemical reactions in the body and are key for metabolism and thyroid function, in addition to nervous system support!

• Electrolyte Beverages

Electrolyte beverages are a great way to get additional minerals into your diet and support hydration. Balancing sodium and potassium in a 1:1 ratio and pairing it with vitamin C is best for supporting adrenal function. Simply combine ¼ tsp of unrefined salt (like Redmond Real Salt or Celtic Salt) with ¼ tsp cream of tartar (a natural potassium source) and juice from ½ of a lemon or lime.

Meal Plan for High Cortisol

Higher sodium electrolytes upon waking

15 mins before meals: Apple cider vinegar functional beverage

Breakfast: Detoxification Smoothie (C, A)

Lunch: Pineapple Salmon Skewers + Side of Broccoli Slaw (C, A, M)

Snack: 12 oz bone broth + 4 Brazil nuts + electrolytes (M)

Dinner: Baked Chicken Stuffed Sweet Potatoes + side salad with extra virgin olive oil and lemon juice (C, A, M)

Something sweet: Chocolate Peppermint Truffles + tea with 2 tbsp collagen peptides (C, A, M)

Legend: C = fiber-rich carbs; A = antioxidants and anti-inflammatories; M = minerals

Low Cortisol Levels

What You Need to Know About Low Cortisol Levels

Low cortisol levels are often the result of long-term chronically elevated cortisol levels. After a significant period of time when our adrenal glands are working in overdrive to maintain these high levels, they eventually kick into protective mode and essentially shut down cortisol production. This is considered an adaptive response. 

Low cortisol levels may also be a result of disrupted circadian rhythms, since these natural rhythms normally help dictate how cortisol is produced throughout the day. Nutrition and lifestyle strategies, such as strategic sunlight or red light exposure, can help reset or establish your circadian rhythms to support low cortisol levels. Following a consistent eating pattern throughout the day can also help with this.

Circadian rhythm support is critical for hormone health and overall wellbeing. While circadian rhythms are primarily associated with sleep, they also strongly influence metabolism and thyroid function. Low cortisol and disrupted circadian rhythms even impact menstruation and fertility by slowing down activity of the hypothalamus-pituitary-ovary (HPO) axis. This can result in irregular cycles, low levels of estrogen and progesterone, and even fertility challenges. 

Signs and symptoms of low cortisol levels include:

• Fatigue and difficulty waking in the morning
• Muscle weakness or cramping
• Low mood and difficulty concentrating
• Low appetite and constipation
• Low blood pressure, dizziness, fainting
• Salt Cravings
• Low blood sugar
• Frequent infections or illness

Key Nutrition Considerations for Low Cortisol

• Support Circadian Rhythms with Nutrition

Erratic eating patterns, eating at inconsistent times throughout the day, and skipping meals can all disrupt circadian rhythms. Ensure you are eating at regular times during the day, and aim to space meals about 4-5 hours apart for optimal digestion and blood sugar balance. Skipping meals, especially skipping breakfast, can adversely affect thyroid function and circadian rhythms. Research shows that eating breakfast shortly after waking helps reset these rhythms, shifting the body from a fasting to a fed state. This shift is key for supporting metabolism and thyroid hormone production. Make breakfast your largest meal and dinner your smallest to further optimize circadian rhythms and digestion.

• Carbs and Healthy Fats

Ensuring adequate carb intake is also key for those with low cortisol levels in order to help restore adrenal function. Opting for higher fiber carb sources like quinoa, root vegetables, beans and legumes, provides essential minerals and supports balanced blood sugar levels. Healthy fats are a critically important nutrient for cortisol production as well. Cholesterol is produced in the liver and also obtained from dietary sources. Cholesterol is essential for adrenal and reproductive hormone production, including cortisol, estrogen, progesterone, and testosterone. If we don’t have adequate cholesterol levels within the body, we lack the primary precursor of cortisol production.

• B Vitamins and Minerals

B vitamins are essential inputs for the chemical reactions involved in metabolism, or the conversion of food into chemical energy that our body can use. Lacking B vitamins can also further contribute to fatigue that you may experience from low cortisol levels. A variety of B vitamins are widespread in animal-based food sources such as meat, fish, and eggs, in addition to leafy greens, legumes, and nutritional yeast. Minerals are equally important in cases of low cortisol levels to support adrenal gland activity. Add vegetables like kale, collard greens, and broccoli for good sources of calcium and magnesium.

• Electrolyte Beverages

Bolster up your mineral and electrolyte intake to help get your adrenal glands back in the rhythm of optimal cortisol production. Especially after periods of chronically high cortisol during which the adrenal glands are burning through minerals at high rates. Low potassium levels especially can lead to lower cortisol production from the adrenal glands. Increase the potassium in your electrolyte beverages to support cortisol production. Combine ⅛ tsp (about a pinch) of unrefined salt with ½ tsp cream of tartar and juice from ½ of a lemon or lime.

Meal Plan for Low Cortisol

Higher potassium electrolytes upon waking

Breakfast: Creamy Blueberry Oat Bran Porridge (*largest meal of the day) (C, F, M)

Lunch: Mexican Burrito Bowls + 4-6 oz of grass-fed ground beef (C, F, B, M)

Snack: Coconut yogurt with strawberries and chia seeds + electrolytes (C, F, M)

Dinner: Chicken, Broccoli, and Quinoa Stir Fry (*smallest meal of the day) (C, B, M)

Something sweet: Salty Protein Hot Chocolate (F, M)

Legend: C = fiber-rich carbs; F = healthy fats; B = B vitamins; M = minerals

Is Your Cortisol Too Low, Too High, or Just Right? 

If you are experiencing a variety of the symptoms above but are unsure whether your cortisol levels are high or low, test and don’t guess! Cortisol can be tested for in the saliva or the urine. Salivary cortisol testing measures free cortisol levels, whereas urinary cortisol testing measures cortisol metabolites. Both of these testing methods give valuable insight into your daily cortisol rhythm, and are available through our Hormone Testing Packages. Check out our packages today to better understand your individual cortisol levels.

Written by Romana Brennan, MS, RD