There is a link between salt intake and stress, and it’s probably not what you think. While we are well aware of the purported dangers associated with a high-sodium diet, many of us are not aware that too little sodium comes with its own set of issues. When it comes to stress, salt plays an important role in helping flush cortisol from the body.
What Is Cortisol?
Cortisol is an essential steroid hormone the adrenal gland produces in response to stress. It is often referred to as the stress hormone because the body releases it in higher amounts during the fight-or-flight response to a stressor. Cortisol helps release stored glucose from our cells so we have the energy to run away from a perceived threat.The Difference Between Salt and Sodium
People often use the words salt and sodium interchangeably, but there is a marked difference between the two. Sodium is a mineral found in many foods and is essential for our bodies to function properly. Salt is a combination of sodium and chloride. It is a chemical compound comprised of 40 percent sodium and 60 percent chloride, hence its moniker. Ultimately, sodium is one of two elements that salt is made from.The Salt and Cortisol Connection
The findings of the 2020 study are not new. A separate study published earlier in the same year found that, “On a high-salt, as compared with a low-salt, diet, urinary aldosterone excretion decreased, whereas urinary cortisol and cortisone excretion increased.” In 2013, a study published in Cell Metabolism determined that “[A] high-salt diet increases cortisol excretion in humans.”The Type of Salt Matters
When it comes to salt consumption, the type of salt matters. Table salt is the most commonly used salt. It is heavily processed and stripped of many of its natural minerals. Chemicals are often added to keep it from caking in humidity.Table salt is also usually fortified with iodine. Iodine can be beneficial for thyroid health. However, some experts argue that the processing of table salt can make it more difficult for the body to process and use and may lead to potential health issues. Sometimes dextrose, a form of sugar, is added to table salt.
Sea salt is a more natural form of salt harvested from evaporated seawater. It retains many natural trace minerals, including magnesium, potassium, and calcium. It is not refined or processed. Himalayan pink sea salt is a popular type of salt mined from ancient salt beds in the Himalayan Mountains. It is known for its pink hue and is rich in minerals.
Foods That Can Help Lower Cortisol
In addition to high-quality salt, the best foods for lowering cortisol are those that are anti-inflammatory. Any foods that lower inflammation will, in turn, lower cortisol levels. Several foods can help reduce cortisol levels in the body, including:- Dark chocolate: Dark chocolate contains flavonoids and studies have shown it can reduce cortisol levels.
- Berries: Berries are rich in antioxidants, which can help reduce inflammation and lower cortisol levels.
- Fatty fish: Fatty fish such as salmon and tuna contain high levels of omega-3 fatty acids. Research has shown that omega-3s can reduce cortisol levels.
- Nuts: Nuts are a great source of magnesium, which can help lower cortisol levels.
- Leafy greens: Leafy greens such as spinach and kale are also rich in magnesium and antioxidants and can help reduce inflammation and lower cortisol levels.
- Fermented foods: Fermented foods, including kimchi and sauerkraut, contain probiotics. Probiotics have been shown to help reduce cortisol levels.
- Herbal teas: Research supports that herbal teas, such as chamomile and lavender, have calming properties that can help reduce cortisol levels.
- Ashwagandha: A plant that has been used for centuries in traditional Ayurvedic medicine, ashwagandha is believed to reduce cortisol levels in the body. It has treated a variety of conditions, including stress, anxiety, fatigue, and depression.
Some studies suggest that ashwagandha also has anti-inflammatory and immune-boosting properties. However, ashwagandha can be unsafe for some people and should be discussed with a physician.