Are you nervous? These are the 5 foods that raise your cortisol and you should avoid.

Cortisol, known as the "stress hormone , " performs vital functions in the body, such as regulating blood pressure, blood sugar levels, and metabolism. However, when it remains elevated for prolonged periods, it can cause insomnia, weight gain, anxiety, and even depression. What are the 5 foods you should avoid to manage these symptoms?

According to an article published by Vogue magazine, there are everyday foods that, without realizing it, may be triggering an increase in cortisol levels, affecting the physical and mental health of those who consume them regularly.

1. Refined sugars. Consuming sweets, soft drinks, and products high in sugar causes blood glucose spikes. This sudden increase triggers a response from the body that includes the release of cortisol to stabilize levels, creating a vicious cycle of metabolic stress.

2. Excess Caffeine While coffee has known benefits, overdoing it—especially on an empty stomach—can overstimulate the nervous system. This leads to a constant state of alertness and sustained cortisol production, which affects sleep quality and hormonal balance.

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3. Alcohol: Frequent alcohol consumption interferes with circadian rhythms and disrupts natural cortisol production, especially when the body doesn't get adequate rest. In the long term, this can lead to chronic fatigue, anxiety, and metabolic problems.

4. Fried foods. French fries, empanadas, breaded meats, and other products cooked in recycled oil contain trans and saturated fats, which generate inflammation at the cellular level. This inflammation, in turn, triggers the release of cortisol as a defense mechanism.

5. Ultra-processed foods. Products such as packaged meats, sausages, industrial bread, and ready-to-heat meals often contain additives, preservatives, and hidden sugars. These ingredients alter the gut microbiota and generate physiological stress, increasing the production of this hormone.

Samantha Dieras, a nutritionist at Mount Sinai Hospital, explained to Vogue that “a diet rich in processed and sugary foods activates biochemical mechanisms related to stress,” which directly affect the central nervous system.

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How to reduce cortisol naturally

According to the expert, the first step to lowering cortisol levels is to be conscious of what you eat. Choosing natural foods rich in fiber, lean proteins, healthy fats (such as avocado and nuts), and maintaining adequate hydration are key to stabilizing this hormone.

In addition, experts recommend moderate exercise, sleeping 7 to 8 hours, meditating, or performing deep breathing exercises. All of these contribute to reducing inflammation and restoring hormonal balance in the body.

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