Foods that make stress worse

Stress is often attributed to work pressure, lack of sleep, or a busy life. However, nutrition experts say that diet also significantly affects the body's stress response.

Some common foods can cause significant blood sugar fluctuations, increase inflammation, and make it harder for the body to maintain balance - Photo: AI

Cortisol is produced by the adrenal glands and is involved in regulating many important functions such as energy metabolism, blood sugar control, blood pressure, immune response, and sleep-wake cycle. Under normal conditions, cortisol levels naturally fluctuate throughout the day and help the body adapt to situations requiring quick responses.

When cortisol levels remain high for extended periods, the body can face numerous problems such as hyperglycemia, hypertension, weakened immunity, sleep disorders, and reduced ability to recover from stress.

Laura Isaacson (Director of Clinical Nutrition at Vida Health, USA) emphasizes that no single food directly causes stress, but certain dietary choices can make the hormone-regulating system less efficient.

Foods that can contribute to increased cortisol levels

According to nutrition experts, foods high in refined sugar are one of the biggest factors in disrupting blood sugar levels. Breakfast pastries like donuts, cinnamon rolls, or packaged baked goods can cause blood sugar to spike rapidly and then drop sharply.

When blood sugar levels drop suddenly, the body interprets this as a stress signal and triggers the release of cortisol to stabilize blood sugar levels.

Sugary breakfast cereals create a similar mechanism. Despite their convenience, these products often contain high amounts of sugar but little fiber and protein, causing energy levels to spike and then plummet just as quickly within a few hours.

Experts recommend substituting with oatmeal, Greek yogurt, chia seeds, or fresh fruit to help stabilize blood sugar levels.

Ultra-processed foods such as french fries, industrially fried chicken, and many other fast foods are also mentioned in the list of foods to limit.

Studies show that regular consumption of ultra-processed foods is linked to chronic inflammation and metabolic stress, factors that can cause cortisol levels to remain high for extended periods.

White bread and other refined carbohydrates can also cause significant fluctuations in blood sugar levels if consumed individually.

Instead of eliminating them entirely, experts recommend combining them with sources of protein and fiber to slow down the absorption of sugar.

Additionally, canned soups, which are high in sodium, are also considered a potential trigger for the body's stress response system.

Consuming too much sodium not only affects blood pressure but can also contribute to increased activity of stress-related hormones.

Bacon, sausages, and other processed meats high in saturated fat are also a concern for experts. Some studies suggest that diets high in saturated fat can increase cortisol levels and promote inflammation in the body.

Finally, seasoned snacks, packaged potato chips, and other processed junk foods often combine large amounts of salt, sugar, and unhealthy fats. Regular consumption of these products can negatively impact the body's stress regulation mechanisms over time.

Increasing fiber in your diet helps improve health - Photo: FREEPIK

What kind of diet can help balance cortisol levels?

Experts emphasize that the key is not to completely eliminate a particular food, but rather to build a balanced and stable diet in the long term.

Tara Roscioli (functional nutritionist, USA) advises that an ideal meal should combine fiber-rich carbohydrates, high-quality protein, and healthy fats. This combination helps limit blood sugar fluctuations, maintain stable energy levels, and reduce stress on the hormone regulatory system.

Recommended foods include green vegetables, fresh fruits, whole grains, legumes, nuts, olive oil, and fatty fish such as salmon, mackerel, or sardines.

In particular, omega-3 fatty acids in seafood have been shown to be associated with a more balanced stress response and lower cortisol levels in some study groups.

Many experts believe that the Mediterranean diet, with its foundation of fresh, minimally processed, and plant-based foods, is one of the most beneficial dietary patterns for maintaining metabolic health and coping with stress.

Although cortisol is often considered the "stress hormone," it is actually an essential hormone for life. The goal is not to eliminate cortisol, but to help the body maintain its levels within appropriate limits through a healthy lifestyle, sufficient sleep, regular exercise, and a balanced diet.

LE LE

Source: https://tuoitre.vn/nhung-thuc-pham-lam-con-cang-thang-tro-nen-toi-te-hon-20260523211327811.htm