How to Beat Holiday Stress: Supporting Cortisol and Adrenal Health with Evidence-Based Nutrition
The holiday season can be a joyful time, but it also brings its fair share of stress. From managing festive commitments to staying on top of work and personal responsibilities, it's easy to feel overwhelmed. Stress impacts not just your mood but also your body, particularly your adrenal glands and the hormone cortisol. Let's explore how you can support your cortisol and adrenal health during the holidays with evidence-based nutrition and lifestyle strategies.
Understanding Cortisol and Adrenal Health
Cortisol, often called the "stress hormone," is produced by the adrenal glands. It plays a key role in regulating your metabolism, blood sugar, and immune response, and it helps your body respond to stress. Chronic stress, however, can cause cortisol levels to stay elevated, leading to fatigue, weight gain, and even disruptions in sleep and mood.
The good news? Proper nutrition and stress management can help support your adrenal glands and regulate cortisol levels.
Tips to Support Cortisol and Adrenal Health
1. Eat Balanced Meals with Protein, Healthy Fats, and Fibre
A balanced diet helps stabilise blood sugar, which in turn can prevent cortisol spikes. Focus on meals that include lean protein (e.g., chicken, fish, or legumes), healthy fats (e.g., avocado, nuts, or olive oil), and fibre-rich carbohydrates (e.g., whole grains and vegetables).
- Tip: Try a breakfast of scrambled eggs with spinach and whole-grain toast for sustained energy.
2. Include Adaptogenic Herbs
Certain adaptogens, like ashwagandha and rhodiola, have been shown to help modulate the stress response by regulating cortisol levels. These herbs can be consumed as teas, powders, or supplements.
- Evidence: Studies have found ashwagandha to be effective in lowering cortisol levels in stressed adults (1). Please bear in mind that ashwagandha can interfere with other common medications.
3. Increase Magnesium Intake
Magnesium is essential for regulating the stress response. It helps reduce cortisol and promotes relaxation. Include magnesium-rich foods like dark leafy greens, nuts, seeds, and dark chocolate in your diet.
- Tip: Snack on a handful of almonds and a square of 85% dark chocolate for a cortisol-friendly treat.
4. Prioritise Omega-3 Fatty Acids
Omega-3s, found in fatty fish like salmon, flaxseeds, and walnuts, can reduce inflammation caused by stress and help regulate cortisol.
- Evidence: Omega-3 supplementation has been linked to lower cortisol levels and improved stress resilience (2).
5. Stay Hydrated and Limit Caffeine
Dehydration can amplify the effects of stress, while excessive caffeine can increase cortisol. Aim for 6–8 glasses of water daily and limit coffee or caffeinated drinks to one or two servings.
6. Mindful Eating and Stress Management
Eating slowly and mindfully can prevent overeating—a common stress response. Pair this with stress-reduction techniques like deep breathing, yoga, or meditation to support adrenal health.
Lifestyle Habits to Complement Your Diet
- Sleep Well: Aim for 7–8 hours of sleep to allow your adrenal glands to recover.
- Stay Active: Moderate exercise like walking or yoga can lower cortisol. Avoid overexercising, which may have the opposite effect.
Helpful Resources for Further Support
References: