If stress is an integral part of our lives, certain foods, consumed regularly, seem to promote the production of cortisol and disrupt our nervous system. To gain peace of mind, here are the 8 foods to ban.
Refined sugar and ultra-processed products
When we consume very sugary foods (biscuits, sodas, candies, pastries or industrial meals) our blood sugar levels rise suddenly, then fall again just as quickly. “This glycemic yo-yo activates the secretion of adrenaline and cortisol to restore a normal sugar level in the blood. Result: the body perceives this hypoglycemia as an emergency situation, reproducing the same hormonal cascade as in the event of emotional stress”, warns Julie Boët, dietitian-nutritionist.
Furthermore, “These ultra-processed products often contain additives, hydrogenated fats and hidden sugars which maintain inflammation and alter the intestinal microbiota, a key player in the regulation of our emotions.”
The coffee
Coffee is often enjoyed by the French as soon as they get up. “But beyond two to three cups per day, it directly activates the release of adrenaline and cortisol. It can cause palpitations, restlessness, trouble sleeping and anxiety. underlines the expert.
Some people also appear to be more genetically sensitive to caffeine (present in coffee, energy drinks, but also in certain black teas): “Their metabolism slowly eliminates it, which prolongs the exciting effect and prevents the nervous system from calming down. Energy drinks, often combined with high doses of sugar, further amplify this effect,” she specifies.
Alcohol
Although alcohol gives the impression of “relaxing”, it is actually a fake sedative. “After a relaxation phase, it disrupts the neurotransmitters involved in mood regulation, notably serotonin and GABA. The body must then compensate for this destabilization, which increases the production of cortisol and amplifies the feeling of stress the next day,” warns the dietitian.
Alcohol also harms the quality of deep sleep, which is essential for nervous and hormonal recovery, and promotes deficiencies in magnesium and group B vitamins, essential for stress management.
Saturated fats and fried foods
Is this a real surprise? Burgers, nuggets and other foods high in saturated fat (cold meats, fried foods, fatty industrial products) increase systemic inflammation and disrupt communication between the brain and the adrenal glands. “A diet that is too fatty can also impair insulin sensitivity and promote brain inflammation that affects cortisol regulation. In the long term, these imbalances promote fatigue, mood disorders and anxiety,” underlines Julie Boët.
Salt
Excess salt stimulates the sympathetic nervous system and promotes water retention, “which puts the kidneys and cardiovascular system under pressure”, alerts the nutritionist. Some studies also show that too much sodium intake increases the activity of the adrenal glands, leading to higher cortisol production. “Prepared meals, industrial sauces and salty snacks are often the main “hidden” sources of this excess salt.“, further indicates the expert.
Refined cereals
Although we love them on a daily basis for their ease of use, white pasta, white rice and white bread have a high glycemic index. “As with sugar, they cause insulin peaks followed by rapid drops in blood sugar. This energy instability results in irritability, loss of concentration and sweet cravings, three classic signals of an organism under stress. In the long term, these fluctuations wear out the hormonal system and exhaust the adrenal glands”, says the dietitian.
Sweeteners
Sweeteners like aspartame or sucralose can disrupt the gut microbiota and trick the brain into thinking it’s getting sugar. “This mismatch between the perceived sweet taste and the absence of calories can trigger some metabolic stress and promote increased cravings for sugar and sweet foods. In some people, aspartame even interferes with the production of serotonin, the good-mood hormone,” underlines the nutritionist.
However, no food alone creates or eliminates stress, the expert points out. “Stress is a signal that should push us to ask ourselves: what is wrong in our environment that needs to be rebalanced? Once the answer is found, diet can help soothe the body and restore a favorable hormonal balance,” she specifies.
“In summary, any diet rich in fiber, antioxidants and omega-3 fatty acids helps reduce inflammation and stabilize blood sugar levels. Whole foods, colorful fruits and vegetables, oilseeds, fatty fish, legumes and sources of magnesium (almonds, pure cocoa, green vegetables, banana) are valuable allies to support the nervous system,” concludes Julie Boët.