5 BREAKFASTS THAT LOWER CORTISOL
Did you know your breakfast choices can change the way your day feels?
Cortisol, often called the “stress hormone”, is naturally higher in the morning. That’s not a bad thing; it’s part of what helps you wake up. But when cortisol levels spike too high (often due to poor sleep, chronic stress, or even what you eat), it can leave you feeling wired, anxious, or completely drained before your day has started.
The good news? Certain foods can help support balanced cortisol levels and give your body a calm, steady start. Here's what to load up on at breakfast:
1. Avocados
Not just for weekend brunch! Avocados are rich in magnesium, a vital mineral that helps regulate the nervous system and alleviate stress. Magnesium plays a role in keeping cortisol levels in check, so starting your day with this creamy fruit can help your body respond to stress more calmly.
2. Eggs
Eggs are a breakfast staple for good reason. They're rich in B vitamins, especially B5 and B12, which support the adrenal glands (the glands that produce cortisol). They also contain choline, which helps with brain function and mood regulation. Scrambled, poached, or sunny side up, they’ve got your stress response covered.
3. Berries
Blueberries, strawberries, raspberries… pick your fave. Berries are loaded with antioxidants, which help protect the body from the effects of chronic stress and inflammation. Their natural sweetness also makes them a great alternative to sugary cereals or pastries, which can spike blood sugar (and cortisol) levels.
4. Greek Yoghurt
Greek yoghurt is a double win: it provides protein to stabilise blood sugar and probiotics to support your gut, and there’s growing research showing that gut health and stress are deeply connected. A calmer gut = a calmer brain.
5. Nuts & Seeds
A handful of almonds, walnuts, chia seeds, or flaxseeds gives you magnesium, healthy fats, and fibre, all of which support steady energy and a stable mood. They also help prevent the mid-morning blood sugar crashes that can trigger stress responses in the body.
How you start your morning matters. By choosing foods that support your body’s stress response, you’re not just fuelling up, you’re laying the foundation for better energy, focus, mood, and resilience.
Author | Annie Long
Annie is a qualified Nutritionist with a bachelor's degree in Nutrition and over 6 years of experience in the food industry. Whether catering for large fitness events or programming nutrition 1:1, Annie is passionate about supporting people to create healthy, positive eating habits that support their goals.
