Cortisol detox diet: A guide to what it is (and isn’t)

Stress is an inevitable part of life, but sometimes it can have long-term implications. We all face tough times at one time or another, but not handling stress is a one-way ticket to an array of physical and mental health issues.

Millions of Aussies report elevated stress levels, with the Australian Psychological Society reporting that 40% of Australians reported feeling stressed weekly [1]. It’s also worth mentioning that the picture among young people is even worse, with 25.7% of people aged 16 to 24 saying they had high or very high levels of psychological stress [2].

Chronic stress isn't an Australian phenomenon but a part of modern life. And that’s why you might have come across the cortisol detox. Diet impacts every part of our health and well-being, so it’s no surprise to see detox diets tackling the stress issue. But what is it and how does it work?

What is cortisol?

At the heart of all the social media yarn about this detox diet is cortisol. Essentially, cortisol is better known as the stress hormone. Your adrenal glands make it, and nearly all of your body’s cells have cortisol receptors, making its effects body-wide.

It’s a hormone involved in multiple functions, including [3]:

• Blood pressure regulation
• Memory formation
• Immune and stress response
• Metabolism
• Foetal development
• Salt/water balance

But its most essential function is in the fight-or-flight response that keeps you out of danger from threats, both real and perceived.

How does the fight-or-flight cortisol response work?

Your body’s response to a threat is quite simple. Once you feel fear or stress, the adrenal glands release adrenaline and norepinephrine into your blood. Your heart rate, reaction speed, and blood flow rise. If the threat isn’t removed, your blood cortisol levels rise due to the secretion of adrenocorticotropic hormone (ACTH).

Then, cortisol signals to your cells to release glucose to provide fuel for your brain and muscles to deal with the situation [4].

Cortisol is helping to fuel your body, sending it into overdrive. It also includes pausing your immune system and slowing down digestion. It’s a vital part of our red alert system, but the problems start when these situations never end, leaving your cortisol levels perpetually high.

What happens to cortisol in the body?

Cortisol’s role in the body is to elevate your blood sugar, preserve fat, and prime your body for action. Regardless of any actual threat, your cortisol levels fluctuate based on circadian rhythms. In other words, it’s highest in the morning to get you ready for the day and lowest at night when you’re ready to go to sleep.

Someone living a high-stress lifestyle, though, will see high levels of cortisol constantly. It’s why people often appear to be constantly on edge [5].

Can you lower cortisol levels naturally?

It’s possible to manage cortisol levels naturally by reducing stress throughout your day. Of course, that’s easier said than done, especially if you’re dealing with personal and work issues.

The truth is, exercise alone has been associated with lower baseline cortisol levels over time. Although exercise causes you to spike your cortisol levels, it’s temporary, and studies have shown that your overall cortisol levels will be lower than those in someone who sticks to the couch [6].

Believe it or not, it’s not just about hitting the gym hard. Exercises like yoga and tai chi, which combine mindfulness training and breathwork, are as effective as strength training, high-intensity interval training (HIIT), and cardio exercises like running and cycling, according to Stanford University [7].

What is the cortisol detox diet?

The cortisol detox diet is a diet centred around lowering your cortisol levels by eating in a way that supports healthy adrenal gland function, rather than an actual detox. Unlike fad diets, it’s not just about what you eat but about how you combine your diet with better lifestyle habits, including:

• Regular exercise
• Better sleep habits
• Stress management techniques

The truth is, there are no official guidelines on how this diet works. It’s not rigid, and you’ll find an array of variations. There’s not even a single inventor. It arose as a catch-all term after wellness authors like Jenna Swift and Melissa R. Steven addressed the issue of cortisol.

It’s different from many other diets because it’s not a single diet, but a change in your lifestyle. However, every variation has in common that it usually involves eating whole foods.

Is it possible to flush cortisol from your body?

You cannot “flush” cortisol from the body in a traditional sense. Most detoxes focus on helping the body to get rid of toxins, but cortisol isn’t a toxin. It’s actually a vital part of a healthy human being, doing as much good as it does bad. The issue isn’t cortisol itself but chronically high levels of it.

Flushing cortisol is the wrong way of looking at it. Instead, it should be viewed as eating a diet that helps to reduce the average amount of cortisol in your blood throughout the day.

What foods support the body's stress response?

Various vitamins and minerals are suggested to support the body's stress response. Typically, foods known to support a healthy stress response contain compounds like vitamin C, magnesium, antioxidants, and omega-3 fatty acids.

Here’s a breakdown of some of the most popular foods that go into keeping your cortisol levels down:

• Yoghurt – Plain, natural yoghurt with probiotics may support a healthy stress response by supporting gut health [8].
• Walnuts – Walnuts are filled with fibre, healthy fats, and omega-3 fatty acids. Omega-3 is also linked with a healthy stress response [9].
• Extra-Virgin Olive Oil – Switch to the extra-virgin variety for more antioxidants and unsaturated fats, which support overall well-being [10]. Generally, 1-2 tablespoons a day is enough.
• Mackerel/Sardines – A couple of portions of fish a week are part of a well-balanced diet. Oily fish is packed full of omega-3s, which are associated with healthy stress and immune responses. In particular, sardines provide key nutrients like B12, niacin and selenium that are important for normal body function.
• Oats – A standard 40g serving of oats gives your body access to tryptophan. That’s an amino acid that may support serotonin production, the natural yin to stress’s yang. Plus, they also help provide steady energy due to their fibre content. [11].
• Broccoli/Spinach – Dark, leafy greens are found in several proven diets, and they’re in the cortisol detox diet too. The benefits come from their high levels of folate, magnesium, and other vitamins targeting the body's stress response with nutrients that support the body's natural defences [12].

What not to eat during a cortisol detox diet?

The same principles of what not to eat on any reasonable diet also apply to the cortisol detox diet. Avoid highly processed foods, sugary drinks, alcohol, caffeine, and saturated fats. In other words, watch the fried foods and alcohol.

These foods are often linked with energy crashes and may place additional stress on the body when consumed in excess

Cortisol detox diet and weight loss: Is there a link?

Yes, there’s a link between the diet and your weight because there’s a link between it and cortisol.

These detox diets themselves aren’t scientifically recognised as keys to weight loss because they’re not classified as distinct enough from any eating plan that targets inflammation. Plus, these detox diets are less about rigid dietary plans and more about lifestyle changes as a whole.

So, where does the link come from?

In short, we already know that when your body is under prolonged stress, your appetite can increase alongside how your body stores energy. This can contribute to weight gain by causing the body to store more fat. Also, when cortisol levels are high, your digestive processes slow down [14].

There’s undoubtedly a link between this diet and weight loss, but it’s not because of the diet itself but because of the benefits of altering your lifestyle to better manage stress.

Lifestyle changes you can make to reduce cortisol

A cortisol detox is about transforming your lifestyle, not just eating a diet filled with anti-inflammatory, nutrition-rich foods. It’s also about stress management, which can be dealt with via mindfulness practices, meditation, or even talking to a healthcare professional about therapy.

Additionally, it’s about getting quality sleep to regulate your hormones and giving your body the rest and recovery it needs. This can be supported through regular exercise a few times a week to lower your baseline cortisol levels and provide a stress outlet.

If you’re struggling to make the necessary changes to your lifestyle, it may be time to look into dedicated programs to support your journey, such as Pilot’s Weight Reset Program. Losing weight and enjoying a better quality of life isn’t purely a matter of diet, but changing your life for the better. And it all starts with taking action today.

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