If you spend a lot of time on TikTok, then you might be familiar with the phrase “cortisol face” or the “cortisol cocktail.” Characterized by puffiness and swelling of the face and neck, cortisol has become a much-buzzed-about (and maligned) hormone produced by the human body. But is everything the internet is saying true?
Cortisol—known as the “stress hormone”—is produced by the adrenal glands as a response to stressful or dangerous situations. Essential for our survival, it regulates immune response, blood sugar, and blood pressure.
In excess, though, cortisol can affect our lymphatic system and cause puffiness in the eyes, cheeks, and jaw. While scientific research into the concept of cortisol face is lacking, anecdotal evidence abounds. However, experts are keen to stress that signs of “cortisol face” could actually be related to taking steroids, or to Cushing’s syndrome—a (very) rare condition that occurs when the body produces too much cortisol.
Having a high level of cortisol for extended periods of time is not good for your health. In ideal circumstances, the body naturally lowers cortisol levels when the stress or “threat” has passed, but if stress persists for a long time, high cortisol levels can keep the body in a “fight or flight” state. This can inhibit the immune system and alter the gut microbiome, making us vulnerable to inflammation and infection, as well as potentially causing fatigue, irritability, headaches, brain fog, acne, insomnia, weight gain, and even anxiety and depression.
Mitigating all of the stress in our lives is largely impossible. However, there are ways to manage it—be that through mindfulness, meditation, exercise, therapy, or just regular, good-quality sleep. Similarly, a healthy, balanced diet that’s low in refined sugars, saturated fats, excess alcohol, and caffeine—all things that can raise cortisol—but rich in adequate omega-3, magnesium, fiber, and antioxidants, can help counteract cortisol.
Here are the best foods to include in your diet if tackling stress is your main concern.
Kimchi
This fermented superfood is a major staple of Korean food for good reason. Filled with probiotic bacteria, it helps to regulate your gut (which many medical professionals refer to as “the second brain”). So it only makes sense that kimchi’s health benefits, which include a thriving gut bacteria, would lead to a better reaction to stress via the gut-brain axis.
Whole Grains
A 2019 study found that increasing the whole grain carbohydrates in your diet—yes, increasing!—could better your response to cortisol throughout the day. These foods include whole wheat bread, farro, brown rice, oats, and millet.
Yogurt
When it comes to yogurt, think Greek. Greek yogurt’s thicker consistency than regular yogurt comes with double the protein, along with loads of 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 come with a mega-dose of vitamin C, which studies have found can reduce illnesses (including Cushing syndrome) caused by chronic stress.
Bananas
The tropical yellow fruit isn’t just good for hitting your potassium goals (an essential mineral for your heart, muscle, and nervous system to function). It also has a lot of magnesium, a key mineral that’s known to help regulate sleep, and vitamin B6, which is key for creating seratonin (the happy hormone!).
Garlic
This superfood plant contains allicin, a sulfiric compound that not only gives the food it’s smell, but also helps to manage blood pressure, lower bad cholesterol, and and boost your immune system. It’s also been found to help lower cortisol levels by reducing the stress hormone corticosterone (espeically when it’s part of the supplement aged garlic).
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