Cortisol is a steroid stress hormone that is involved in regulating numerous processes in the body and is essential for life. The control of cortisol is primarily in the pituitary gland, produced by the adrenal glands, which sit atop each kidney.  Amoung its functions, cortisol can: Increases glucose in the body, elevated levels can breakdown proteins, leading to muscle wasting, regulate sleep-wake cycles, help to prevent inflamation, maintain homeostasis, involved in the fight or flight mechanism and can reduce bone formation. Continued stress and lack of sleep lead to elevated levels of circulating cortisol which can lead to diabetes, weight gain, immune suppresion, gastrointestinal distress, greater risk of heart disease, insomnia, mood issues and infertility. There are some medical conditions related to abnormal cortisol production: Cushing’s syndrome, Addison’s disease, Nelson’s syndrome and Sheehan’s syndrome. These conditions can be diagones by your PCP or endocrinologist. 

It is important to try and moderate cortisol levels and there are some natural ways to do it:

• Reduce stress: Meditation is an excellent tool and has been studied as a beneficial tool to reduce cortisol. there are so many Apps to try: Happify, Headspace, Calm, 10% Happier to name a few! Take a walk, call a friend, listen to music, read a book, take a buble bath, get out into nature.
• Have a balanced diet and pay attention to sugar intake. Although studies are limited, the Mediterannean diet comes out on top for its anti inflamatory properties, high fiber/plants  and low sugar. Some studies have linked green tea, dark chocolate, plant based diets , pre and probiotics and fish oils as beneficial. Reduce saturated and trans fat, refined white foods and sugar, and alcohol.
• Get good quality sleep. Adults need between 7-9 hours of uninterupted sleep. Do not look at devices before bed, keep your room cool and dark and be consistent with your sleep and wake schedule. Do NOT have caffeine at night.
• Exercise: It is important to move our body everyday. There have been studies that show that exercise can lower cortisol levels and reduce depression. But too much intense exercise can actually raise cortisol levels, so find your balance!
• Have good social relationships and connections to your community.
• Supplements: There are supplements that can lower cortisol levels naturally: Ashwaganda, Rhodiola, Lemon balm and Chamomile. Never take supplements before discussing them with your physician.

Cortisol can have a very negative impact on health. The best way to control cortisol levels is to use the above lifestyle modifications and reduce the stress in your life. When you need help, reach out. Your RD or PCP can help and support you.

 

Recipe Summary 

Active: 20 mins

Total: 20 mins

Servings: 4

 

Directions

Instructions Checklist

• Step 1

  Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth.

• Step 2

  Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl.

• Step 3

  To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce. Sprinkle with feta and parsley.

Tips

To make ahead: Prepare red pepper sauce (Step 1) and quinoa (Step 2); refrigerate in separate containers. Assemble just before serving.

Nutrition Facts

Serving Size: 1 1/2 Cups

 

Per Serving:

 

479 calories; protein 12.7g; carbohydrates 49.5g; dietary fiber 7.7g; sugars 2.5g; fat 24.8g; saturated fat 4.3g; cholesterol 8.3mg; vitamin a iu 1145.8IU; vitamin c 9.6mg; folate 105.8mcg; calcium 135.8mg; iron 3.5mg; magnesium 109.9mg; potassium 442.6mg; sodium 646mg; thiamin 0.2mg. 

Exchanges: 4 1/2 Fat, 2 1/2 Starch, 1 1/2 Vegetable, 1/2 Lean Protein

Ingredients

Ingredient Checklist

• 1 (7 ounce) jar roasted red peppers, rinsed
   
• ¼ cup slivered almonds
   
• 4 tablespoons extra-virgin olive oil, divided
   
• 1 small clove garlic, minced 
   
• 1 teaspoon paprika
   
• ½ teaspoon ground cumin
   
• ¼ teaspoon crushed red pepper (optional)
   
• 2 cups cooked quinoa
   
• ¼ cup Kalamata olives, chopped
   
• ¼ cup finely chopped red onion
   
• 1 (15 ounce) can chickpeas, rinsed
   
• 1 cup diced cucumber
   
• ¼ cup crumbled feta cheese
   
• 2 tablespoons finely chopped fresh parsley