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Dark chocolate - Dark chocolate helps keep your cortisol down in two main ways. Firstly, it contains antioxidants, which help protect your cells against oxidative stress.

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Dark chocolate - Secondly, dark chocolate also contains magnesium, a mineral that helps with sleep and in doing so reduces anxiety.

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Dark chocolate -

It is important to be aware, however, that dark chocolate also contains caffeine, which can increase cortisol levels. It should therefore be enjoyed in moderation.

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Avocados -

Next up we have avocados, which are packed with healthy fats and have a reputation for being a 'super food.'

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Avocados -

Avocados contain magnesium, which, as previously explained, helps keep cortisol levels under control.

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Avocados - Avocados are also high in fiber, which means they help the body in many other ways, from reducing inflammation to treating digestive disorders.

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Fermented foods - Most people know that fermented foods, such as yogurt and kefir, are important for maintaining a healthy gut. Fewer people know, however, that this impacts serotonin levels.

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Fermented foods - Around 90% of the neurotransmitter serotonin, which plays an important role in the body's stress response, is produced in the gastrointestinal (GI) tract.

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Fermented foods -

By eating enough fermented foods and maintaining a healthy gut, we can therefore encourage proper serotonin production.

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Bananas - Bananas keep cortisol levels to a minimum in two key ways. Firstly, they are high in magnesium, and therefore offer all the same benefits mentioned previously.

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Bananas - Secondly, bananas are high in tryptophan, an essential amino acid that is converted into serotonin in the brain.

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Bananas -

Fruits and vegetables have a number of health benefits in general, and those benefits include stress management.

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Leafy greens -

Next up we have leafy greens, such as spinach and kale. These are not everyone's favorite, but they are incredibly beneficial.

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Leafy greens - Leafy greens are high in vitamins A, C, and E, meaning they help maintain brain health and reduce symptoms of anxiety.

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Leafy greens - Spinach in particular is also high in magnesium, which helps calm the nervous system and protect the body against stress.

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Green tea -

Green tea, just like dark chocolate, is high in antioxidants, which help protect your body against oxidative stress.

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Green tea -

It also contains the amino acid L-theanine, which has been associated with a reduction in cognitive stress, depression, and anxiety.

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Green tea -

However, green tea does also contain caffeine. If you plan to drink it in large amounts, it is best to opt for a decaf version.

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Fatty fish -

Fatty fish, such as salmon and sardines, are high in omega-3 fatty acids, which have a number of proven health benefits.

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Fatty fish -

Among other things, omega-3 helps reduce inflammation, supports brain health, and promotes a sense of calm.

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Fatty fish - In order to further support your body's stress response, try pairing the fatty fish with nuts and seeds, such as almonds or chia and flax seeds.

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Lean proteins -

Lean proteins, such as chicken and turkey, contain amino acids that help form the hormones and neurotransmitters involved in the body's stress response.

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Lean proteins -

Chicken and turkey are great sources of lean protein. If you are vegetarian, a good option is tofu and/or beans.

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Lean proteins -

The added benefit of chicken and turkey is that they are high in vitamin B, which also helps the body manage its levels of stress hormones.

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Eggs - Last but not least we have eggs, a reliable source of protein that is important to overall health.

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Eggs -

As well as being a great source of protein, eggs also contain essential vitamins such as B12 and B6. These help regulate stress hormones.

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Eggs -

Moreover, eggs also provide essential amino acids that promote the production of neurotransmitters and therefore foster an overall sense of well-being.

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Other tips -

Sometimes, other lifestyle changes are also needed to get those cortisol levels down. First up, it's important to get enough quality sleep.

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Exercise -

It is also important, unsurprisingly, that you get enough exercise in. If the body doesn't move regularly, all of its processes become more difficult.

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Relaxation techniques -

And, finally, some people find it helpful to practice relaxation techniques, such as deep breathing and meditation. Making the right food choices is important, but it's not always enough.

Sources: (Verywell Health) (Cleveland Clinic)

See also: Best foods to eat in each decade of your life

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