Let’s face it—stress is part of modern life, and for many over 60, it can feel like a daily battle. Whether it’s managing health concerns, staying on top of family obligations, or simply processing a chaotic news cycle, chronic stress takes a toll.

But according to nutrition experts, what you eat can influence how your body handles that pressure.

In fact, the right carbohydrates can do more than comfort you—they can actively help regulate stress and even support weight loss.



Cortisol is your body’s primary stress hormone, released in response to any perceived threat or pressure.

While helpful in small doses—it keeps you alert and ready to respond—it can wreak havoc when chronically elevated.

Excess cortisol is tied to poor sleep, belly fat, anxiety, and a weakened immune system. Unfortunately, common triggers like sugary snacks, refined carbs, and caffeine send blood sugar levels soaring, prompting your body to pump out even more cortisol to restore balance.

That’s where smart carbs come in. Contrary to popular belief, not all carbohydrates are bad news.


“When whole/real foods like meat, vegetables, fruit in moderation, and minimally adulterated carbohydrates—like fresh sourdough bread, potatoes, or whole oats—are consumed, this can support a more consistent parasympathetic tone,” explains Kathleen Lopez of Rhythm Nutrition.

Translation: the right carbs can help your body shift into a calmer, more restorative state. Lopez isn’t alone in this view.

Many dietitians are encouraging people to embrace complex, nutrient-rich carbs that nourish rather than deplete.

These foods help stabilize blood sugar, calm the nervous system, and reduce inflammation—making them essential allies in any stress-reducing strategy. Let’s look at three that experts consistently recommend.



Experts like Dr. Carolyn Williams recommend building meals around these kinds of ingredients. “In general, an anti-inflammatory diet will be your best bet.”

“The Mediterranean diet is a great example,” she told DailyMail.com. That means a variety of whole grains, legumes, leafy greens, seafood, and healthy fats—delicious foods that support both weight and mood regulation.

The Mediterranean diet isn't just a fad—it’s one of the most scientifically supported ways to reduce inflammation and regulate cortisol.

It includes plenty of fiber, antioxidants, and Omega-3 fatty acids, all of which help your body deal with daily stress.



And unlike restrictive diets, it’s flexible and flavorful, making it easier to stick with long term. Think less dieting, more sustainable eating.

But food is just one part of the equation. To truly lower cortisol and feel better, experts recommend a holistic approach.

That means moving your body regularly, getting high-quality sleep, and taking moments throughout the day to breathe deeply and reset.

Social connection also matters—so don’t underestimate the power of a shared meal or a phone call with someone you trust.



Also read: Unpacking the sugar vs. carbs debate: Expert tips for smarter eating

Here are a few cortisol-conscious recipes from Dr. Williams you can try tonight:

Berry Green Smoothie

• 1 cup frozen mixed berries
• 1 container (5.3–7 oz.) plain low-fat Greek or soy yogurt
• ½ cup baby spinach
• 2 Tbsp. fresh orange juice
• 2 Tbsp. water
• 1 ripe banana

Blend until smooth. A refreshing and antioxidant-rich way to start your day.

Chicken Fried Quinoa

• 1½ Tbsp. sesame oil
• ½ lb diced boneless, skinless chicken thighs
• ½ cup chopped red bell pepper
• ½ cup chopped green onion
• 2 garlic cloves, minced
• 1 tsp minced ginger
• 2½ cups cooked quinoa
• ¾ cup thawed edamame
• 1 egg, lightly beaten
• ¼ cup low-sodium soy sauce or tamari
• Crushed red pepper (optional)

High in fiber, protein, and flavor—this one-pan dinner keeps cortisol and blood sugar in check.



Also read: Former McDonald’s chef details which breakfast items are actually the healthy ones

Zucchini Taco Skillet

• 1 tsp olive oil
• ¾ lb lean ground beef
• 1½ Tbsp. taco seasoning
• ¾ tsp kosher salt
• 1 can (14.5 oz) no-salt-added fire-roasted tomatoes, with juices
• 1 can (14.5 oz) no-salt-added black beans, rinsed and drained
• 1 cup corn kernels
• 3 cups zucchini spirals
• 1½ oz cheddar cheese
• ¼ cup chopped green onion

A hearty, veggie-forward skillet meal that satisfies cravings without the crash.

Sheet Pan Honey-Soy Salmon with Sweet Potatoes and Green Beans

• 4 (5-oz.) salmon fillets
• 1 lb sweet potatoes, cubed
• 12 oz green beans
• 1½ Tbsp. gluten-free lower-sodium soy sauce or tamari
• 3 Tbsp. olive oil
• 1 Tbsp. honey
• 1 Tbsp. lime juice
• 2 garlic cloves, minced
• ½ tsp kosher salt
• ½ tsp black pepper

Rich in Omega-3s and antioxidants, this balanced sheet-pan dinner helps support hormone balance naturally.

Read next: Nutritionist reveals 7 surprising drinks to instantly elevate your mood—try them today!
Have you felt the impact of food on your stress levels? What’s your go-to healthy comfort meal when life gets hectic? Share your thoughts, swap recipes, and join the conversation in the comments below.