The Tamesis
If you spend a lot of time on TikTok, you’re probably familiar with the phrase “cortisol face” or “cortisol cocktail.” Cortisol, which is characterized by puffiness and swelling in the face and neck, has become a controversial (and maligned) hormone produced by the body. But is everything said on the internet true?
Cortisol is known as the “stress hormone” and is produced by the adrenal glands as a response to stressful or dangerous situations. It is vital to our survival, regulating immune responses, blood sugar and blood pressure.
However, excess cortisol can affect our lymphatic system, causing puffiness in the eyes, cheeks, and jaw. While conducting scientific research on the concept of cortisol face yes Evidence is lacking and anecdotal evidence abounds. However, experts are keen to stress that signs of “cortisol face” may actually be linked to taking steroids or Cushing’s syndrome – a (very) rare condition that occurs when the body produces too much cortisol.
Maintaining high levels of cortisol for an extended period of time is bad for your health. Under ideal circumstances, the body naturally lowers cortisol levels when the stress or “threat” passes, but if stress persists for an extended period of time, high cortisol levels can put the body into a “fight or flight” state. This suppresses the immune system and changes the gut microbiome, making us susceptible to inflammation and infection, and can lead to fatigue, irritability, headaches, brain fog, acne, insomnia, weight gain, and even anxiety and depression.
It is basically impossible to reduce all the stress in our lives. However, there are ways to control it—whether through mindfulness, meditation, exercise, therapy, or regular, high-quality sleep. Likewise, a healthy, balanced diet that is low in refined sugar, saturated fat, excess alcohol, and caffeine (all substances that raise cortisol) but is rich in enough omega-3s, magnesium, fiber, and antioxidants can help offset cortisol.
If dealing with stress is your main concern, here are the best foods to include in your diet.
Pickle
This fermented superfood is a major staple in Korean food, and for good reason. It’s rich in probiotics and helps regulate your gut (which many medical professionals refer to as your “second brain”). So it makes sense that the health benefits of kimchi, including colonized gut bacteria, would be a better response to stress via the gut-brain axis.
whole grains
A 2019 study found that increasing whole-grain carbohydrates in your diet—yes, Increase! — can improve your response to cortisol throughout the day. These foods include whole wheat bread, farro, brown rice, oats, and millet.
yogurt
When talking about yogurt, Greek yogurt comes to mind. Greek yogurt is thicker than regular yogurt, has twice the protein, and is rich in calcium. It also contains more probiotics to keep the gut-brain axis balanced, plus less sugar to keep you feeling full and balanced throughout the day.
citrus fruits
Oranges, lemons and grapefruits all contain high amounts of vitamin C, which has been found to reduce illnesses caused by chronic stress, including Cushing’s syndrome.
banana
This tropical yellow fruit doesn’t just help reach your potassium goals (a mineral necessary for the functioning of your heart, muscles, and nervous system). It also contains high amounts of magnesium (an important mineral that helps regulate sleep) and B vitamins6which is key to producing serotonin (the happy hormone!).
garlic
This superfood plant contains allicin, a sulfur-containing compound that not only gives food its scent but also helps control blood pressure, lower bad cholesterol, and strengthen the immune system. It has also been found to help lower cortisol levels by reducing the stress hormone corticosterone (especially when it is part of an aged garlic supplement).
