9 foods that help lower nighttime cortisol naturally

Cortisol is the body's “stress hormone,” which is produced by the adrenal glands. It helps the body manage stress by ensuring quick energy availability, regulating metabolism, controlling inflammation, and supporting the immune system. And when it comes to regulating cortisol through food, it is important to understand that foods rich in protein and other important nutrients like vitamin C, B vitamins, omega-3 fatty acids, antioxidants, and prebiotics can help support the stress response and aid overall well-being. According to Rucchi Chawda, a clinical dietician, "The right evening nutrition helps your body shift from “stress mode” to “rest mode.” It supports hormone balance, calms the nervous system, and promotes melatonin production, so your body can truly relax and recover overnight. So, if you are also struggling with restless nights, late-night cravings, or stress that won’t let you sleep, It could be high nighttime cortisol, your body’s stress hormone staying active when it should be resting! Take a look at these foods that can help in the long run.

As per Rucchi, this tea soothes the nervous system and promotes relaxation, making it a perfect bedtime ritual to calm your mind.

How to consume: In 1 cup of warm water, add a chamomile tea bag and let it steep for 5 minutes. Add honey, stir well and enjoy.

In her post, she has mentioned that these nuts are packed with magnesium and healthy fats that help lower cortisol and support better sleep.

How to consume: Take a handful of roasted nuts and eat an hour before bedtime. One can also make laddoo with these nuts and enjoy them.

As per her post, they are rich in antioxidants and natural melatonin, which improve sleep quality and reduce stress levels.

How to consume: One can eat them raw or add them to custard pudding or gelato and enjoy.

They are complex carbs, which help boost serotonin, keeping stress hormones in check, she states in the post.

How to consume: Add 4-6 tbsp of oats in warm milk. Let it soak for 10 minutes. Add sweetener of your choice and enjoy.

They contain tryptophan and calcium both known to support relaxation and reduce stress, she confirms in the post.

How to consume: One can consume lukewarm milk with a pinch of turmeric and pepper in it. And yogurt can be combined with some fruits and enjoyed as a dessert.

They are rich in magnesium and help the body cope with stress and maintain hormone balance.

How to consume: One can puree spinach leaves and use them in dough, or the puree can be used to make palak paneer or soup.

This fruit contains potassium and magnesium that relaxes muscles and supports a calm nervous system.

How to consume: Consume fresh bananas as it is, or can be added to milk to make smoothies.

As per Rucchi, when consumed in moderation, dark chocolate reduces cortisol levels and releases endorphins, and makes for guilt-free and stress-relief treat.

How to consume: Consume it as it is, or one can make pudding, brownie or cake and indulge.

They are rich in protein and magnesium, which help stabilize blood sugar and stress hormones.
How to consume: One can make curry or soup, or even the blanched ones can be added to salads. Make sure to soak them for 3-5 hours before cooking to gain maximum benefits.

All Images Courtesy: istock
Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.