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Foods with a high glycemic index cause cortisol levels to rise. These foods include products high in sugar and refined starches. Skipping meals can also boost cortisol levels. Harding says a high cortisol level at night can disrupt sleep.
Avoid sugar in the diet and refined carbohydrates to keep from spiking your insulin production. Eat frequent small meals balanced in protein, complex carbohydrates and good fats like olive oil and flax seed oil. Diets rich in complex carbohydrates keep cortisol levels lower than low carbohydrate diets.