Calming Cortisol: Wellness Beverages 101

Experiencing moments of stress is a part of life. Maybe you woke up past your alarm and are about to be late for work or school, or maybe you’re trying to balance caring for your kids and maintaining a social life. Whatever the case may be, it’s normal, and often expected, to feel stressed in life. But living in a constant state of stress can take a toll on your health and negatively impact your daily life.

The good news is that there are plenty of ways to manage your stress naturally. Keep reading to learn more about wellness beverages, including their connection to cortisol and how they can be used as part of a healthy lifestyle approach to manage stress.

Understanding Cortisol

Cortisol, often called the stress hormone, helps regulate your stress response, metabolism, blood pressure and immune function. Your adrenal glands, which sit on top of your kidneys, produce cortisol and release it into your bloodstream, triggering the release of an energy source called glucose. This energy supports your body's natural “fight or flight” response by slowing nonessential functions. While it’s normal for your cortisol levels to fluctuate, consistently elevated levels can affect your health. However, nutrition plays a significant role in managing elevated cortisol levels.

Cortisol and Nutrition

Research shows a direct correlation between what you consume and cortisol regulation. According to the National Library of Medicine, three major categories may contribute to elevated cortisol levels: caffeine, alcohol and artificial sweeteners. A study on caffeine consumption and stress levels found that caffeine overstimulates regions of the brain that process threats and shuts down regions that regulate anxiety.

Just as some foods and beverages can increase cortisol, others have been shown to reduce it. An effective way to manage your stress through nutrition is to add dietary fiber, omega-3 fatty acids and fermented and cultured foods. These dietary changes have been shown to reduce inflammation in the body and brain and provide your gut with healthy bacteria that help regulate your cortisol levels. Consider adding green tea, fatty fish, avocados, dark chocolate, yogurt and leafy greens to your diet as an effective way to help regulate your cortisol levels.

Understanding Wellness Beverages

Wellness beverages are thought to be a natural way to reduce and regulate cortisol levels with a few simple ingredients: orange juice, coconut water and a pinch of sea salt. These beverages gained significant popularity for their supposed benefits, including:

• Improving sleep
• Increasing energy levels
• Reducing stress
• Rehydrating and replenishing electrolytes

One of the major benefits of wellness beverages is thought to stem from the combination of key nutrients, such as vitamin C, sodium and potassium, to support adrenal fatigue. It’s thought that chronic stress can burn out your adrenal glands, which leads to fatigue and hormone imbalances. However, there is currently no evidence that supports the claim that wellness beverages are an effective way to reduce adrenal fatigue. But these nutrients do offer benefits for hydration, blood sugar stability and increased energy.

How Wellness Beverages Can Support a Healthier Life

Although current research shows there’s no direct correlation between wellness beverages and reduced cortisol levels, their ingredients nourish your body and support healthier eating and lifestyle habits. It’s important not to view wellness beverages as a single solution for managing increased stress, but as one part of a broader lifestyle approach to your well-being.

You may consider starting your day with a wellness beverage to keep your body hydrated before a workout. Or maybe it’s an afternoon pick-me-up to keep your body nourished when you want something tastier than water. However, it’s important to be aware that excessive consumption of wellness beverages can carry risks, including excess sodium intake, digestive discomfort and interactions with other supplements.

For science-backed ways to naturally manage your stress, we recommend:

• Eating a balanced diet
• Exercising regularly
• Getting enough sleep
• Limiting caffeine and alcohol consumption
• Practicing mindfulness

In moderation, wellness beverages can be an effective way to keep your body hydrated and provide key nutrients. When combined with other lifestyle habits, they may help regulate your cortisol levels.

Helping You Holistically Manage Your Stress

We know that life can get stressful, and sometimes you need to take a mental timeout — that’s OK. But know that you aren’t alone. Our compassionate providers are here to help you manage your stress, build healthy habits, provide nutritional support and offer personalized exercise routines to help you ease your mind and lift your spirits.

Your Dedicated Health Partner

At AdventHealth, we offer dedicated behavioral health services to help you learn how to navigate your stress and move forward with confidence. When you need a guiding hand, trust our compassionate care teams to help. Learn more about our wellness care and primary care services and how we can support you at every age and stage of life.