There’s been a lot of talk about the impact of cortisol in recent years. And while it’s unlikely that things like “cortisol face” should be causing alarm for the majority of the population, it is worth noting that chronically high cortisol levels can indeed take a toll on your wellbeing. It may be a good idea to make efforts to monitor this stress hormone as you get older and your body becomes more sensitive to hormonal shifts, including increased cortisol levels. Cortisol plays a role in metabolism, blood sugar, and fat storage. When it remains elevated, it can contribute to stubborn belly fat, poor energy, and even muscle breakdown. There are many things you can do to lower your cortisol levels, but one of the most important factors is your diet.
According to Dr. Olalekan Otulana, GP and physician, your breakfast choices could be making things worse. We checked in with Dr. Otulana to shed some light on a few particularly harmful breakfast habits that may be contributing to elevated cortisol. Find his warnings below.
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1. Sugary Cereals
Cereals are undeniably convenient (and tasty), but the unfortunate news for those of us with a bit of a breakfast sweet tooth is that most popular boxed cereals are loaded with added sugars and refined carbs, which could set you up for a hormone imbalance.
"One of the worst is sugary cereals as they cause a rapid spike in blood sugar, which leads to a subsequent crash and triggers the release of cortisol to rebalance glucose levels," Dr. Otulana explains. "Over time this cycle can promote fat storage around the abdomen as metabolism naturally slows after 40 or so." If you can't go without cereal, try to stick to healthier options.
2. White Toast with Jam
This one is a classic—but it's best to avoid in excess if you want to keep your health in check and your cortisol levels balanced. White toast with jam is essentially just sugar and refined carbs, a combo that can wreak havoc on blood sugar and hunger levels.
"It’s essentially pure refined carb with added sugar, offering minimal fibre and protein," says Dr. Otulana. "This again leads to sharp rises and falls in blood sugar, stimulating cortisol release and increasing hunger and cravings later in the day." Try sprouted bread as a higher-fiber alternative!
3. Skipping Breakfast Altogether
If you're trying to lose weight, it might seem wise to skip breakfast and cut calories. But this is a bad habit that will ultimately do damage to your body—and that includes your cortisol levels.
"When you don’t eat in the morning, cortisol can naturally rise to maintain your blood sugar," Dr. Otulana explains. "This is helpful short term but chronic breakfast skipping can keep cortisol persistently elevated, promoting fat deposition around the midsection." You're better off getting something in your stomach.
4. Processed Breakfast Bars
When you're in a rush, it might be tempting to grab a breakfast bar on your way out the door. Many options are even marketed as "healthy." But the truth is that they're typically highly processed, packing in sugar, syrups, and preservatives. In fact, they often trigger the same blood sugar and cortisol response as actual candy.
"Processed breakfast bars in general can also be problematic," Dr. Otulana warns, "as many are marketed as healthy but contain high levels of refined sugars, syrups, and additives." Take the time to meal prep healthy, grab-and-go breakfast options instead. Your body will thank you!
5. Excessive Coffee on an Empty Stomach
Don't even think about getting your caffeine fix without eating breakfast in the morning. That second (or third) cup of strong coffee might feel necessary, but overdoing caffeine without food can seriously spike stress hormones.
"Excessive caffeine intake at breakfast is another habit that's very common but has the potential to raise your cortisol levels," Dr. Otulana says. "Multiple cups of strong coffee on an empty stomach can spike cortisol quite significantly." In general, it's best to keep your caffeine intake in check—but if you must have multiple cups, make sure you start with a nutritious breakfast.
