During the 40s, women experience a decline of the sex hormone estrogen, which can bring on symptoms that impact quality of life. One area in particular is the increase of the stress hormone cortisol.
This can increase stress response, worsen menopause symptoms, and result in sleep disruptions and hormone imbalances.
To remedy this, many use a cortisol cleanse, a lifestyle change aimed at naturally reducing cortisol levels.
In this article, we discuss the cortisol cleanse, and if it's suitable for vegetarians, celiac, and intolerants. We cover sustainability, and explore how it works with different dietary requirements, safety considerations, and more.
Is the Cortisol Cleanse Suitable for All Diet Types?
The cortisol cleanse is based on eating whole foods, improving sleep and reducing stress, making it suitable for all diets. Below, we discuss how Reverse Health personalized meals help balance, nourish the body and provide hormone support.
Flexible and Fully Adaptable Nutrition Framework
Reducing cortisol through nutrition is about providing the body with nutrient-dense whole foods, while limiting high-calorie foods which are shown to cause immediate and substantial cortisol response.
While foods such as caffeine, refined carbohydrates, sugar, and alcohol are limited, there are no major restrictions on whole foods. This makes it flexible and adaptable to all diet types.
How Reverse Health Personalizes Meals for Different Dietary Needs
Reverse Health personalized meal plans are created with flexibility in mind. Each recipe and plan begins with a base of whole foods which naturally reduce cortisol and support women’s health.
From here, you customize your dietary preferences, and select the foods to avoid, automatically updating your plan to meet your dietary needs.
Key Goals — Balance, Nourishment, and Hormone Support
The key for a cortisol cleanse is to balance nutrition, hormone support, and dietary needs.
Starting with plans, complex carbohydrates, protein, and healthy fats provides the body what it needs for optimal health, hormone support, and limits cortisol spikes.
From here, the balancing of dietary needs and intolerances comes into play. While this is essential for many, it is a greater nutritional deficit which fortunately can be addressed with supplementation.
Doing the Cortisol Cleanse as a Vegetarian or Vegan
Combining the cortisol cleanse with the vegetarian or vegan diet is achievable, but considerations must be made. We discuss how to maintain protein intake and highlight sample vegetarian meals from the Reverse Health program.
How to Replace Animal Protein with Plant-Based Options
Replacing your protein sources is vital during the vegetarian or vegan diet. Protein is the building block of the body and helps maintain muscle mass and improve satiety. When animal protein sources are eliminated it can be challenging to make up the differences.
Sources show that the recommended daily intake for protein 1.2–2.0 g/kg of body weight daily. Plant-based protein options must be prioritized to meet these requirements with the vegetarian or vegan diet. These include:
- Beans
- Lentils
- Chickpeas
- Split peas
- Edamame
- Chia seeds
- Pumpkin seeds
- Oats
- Quinoa
- Vegan protein powder
Maintaining Adequate Protein and Nutrient Intake (Iron, B12, Omega-3)
Maintaining nutrient intake is essential for vegetarians and vegans during a cortisol cleanse. The elimination of animal-food is shown to lead to deficiencies in omega-3 fatty aids, vitamin B12, vitamin D, iron, zinc, iodine, and calcium, while protein also naturally decreases.
As mentioned, protein requirements can be met through plant-based protein sources and supplementation. Meanwhile, supplements can be taken to address the other potential deficiencies.
Sample Vegetarian-Friendly Meal Examples
The Reverse Health program has several vegetarian meals to help you during your cortisol cleanse. Here is a list of some of the member favorites.
- Quick Kiwi & Mango Greek Yogurt Pot
- Quick & Cheap High Protein Smoothie Bowl
- Beet & Avocado Vegetarian Tartare
- Japanese Teppanyaki-Style Tofu Steak
- Vegetarian Chili-Stuffed Peppers With Feta
- Vegetarian Ramen
Doing the Cortisol Cleanse with Celiac Disease or Gluten Intolerance
Doing a cortisol cleanse with celiac disease or gluten intolerance requires additional monitoring. Below, we highlight gluten-free meal plans, compatible whole foods, and how to avoid hidden gluten.
All Gluten-Free Meal Plans and Substitutions Available
Reverse Health contains several gluten-free meals which are suitable for your cortisol cleanse. These include:
- Low Carb Easy Tiramisu (Gluten & Dairy-Free)
- Legume Breakfast Ratatouille
- Hoisin Noodles (Gluten & Dairy-Free)
- High Protein Blueberry Pancakes (Gluten & Dairy-Free)
- Grilled Shiitake Mushrooms Salad
- Egg Wraps (Gluten & Dairy-Free)
- Sweet Potato & Black Bean Tacos
Safe Whole Food Sources to Include During the Cleanse
Cortisol cleanse is compatible with gluten free means there are several foods that can be included in your meals plans. Here is a list of safe whole foods you can include during your cleanse.
- Meat, poultry, fish, eggs
- Fruits, vegetables
- Legumes, nuts, seeds
- Rice, quinoa, corn
Avoiding Hidden Gluten in Packaged Foods or Condiments
Over the years, the range of gluten-free foods continues to grow. However, sometimes there can be hidden gluten in packaged food and condiments. Here are ways to find gluten to determine if these foods are suitable for you.
- Check the ingredients list and look for the allergens statement
- Check for ingredients including heat, barely, rye, and oats
- Check for malt extract, modified food starch, hydrolyzed vegetable protein, and contain gluten
Doing the Cortisol Cleanse with Other Intolerances or Allergies
The cortisol cleanse's focus on whole foods makes adjusting for other intolerances very manageable. Below, we discuss other sensitivities including lactose, soy, and nuts, how to modify your meal plan, and when to ask for help.
Managing Lactose, Soy, or Nut Sensitivities
Managing lactose, soy and nut intolerances isn’t just about removing them from your diet, it is also about adding substitutes to ensure there is still variety in your plan. Here is a list of substitutes for each type of intolerance.
Lactose Swap
- Milk → Soy, almond, oat, coconuts, rice milk
- Soft cheese → Aged cheese such as cheddar, parmesan, and swiss
- Cream → Coconuts cream
- Butter → Plant-based butter including olive oil and coconut
- Protein powders (whey) → Pea, soy, hemp, and rice protein powders
How to Modify Meal Plans Inside the App
Reverse Health makes modifying easy. To do this, take the following steps:
- Open Reverse Health.
- Tap the “My Profile” tab (top right corner).
- See “Food Preferences" and tap “Edit”.
- Tap "Continue".
- Choose your preferences and foods to avoid.
When to Reach Out for Customized Adjustments
If you are unsure about your cortisol cleanse and how it stacks up with your dietary requirements and intolerance, get in touch with our support team. They will be able to answer any questions and customize your plan.
Medical and Safety Considerations
Cortisol cleanses and focuses on whole foods making it a very safe diet. However, like with all nutrition plans, there are times when you should seek medical advice.
When to Consult Your Doctor or Nutritionist
You should insult your doctors or nutritionist if you have pre-existing conditions such as kidney disease, high blood pressure, diabetes, heart conditions, autoimmune disease, or osteoporosis.
Cortisol cleansing is safe, however, if you have concerns regarding your condition it is best to seek the advice of a qualified professional before commencing.
Listening to Your Body During Detox and Reset Phases
The cortisol cleanse dietary components should not have a major impact on your health as they focus on improving nutrition through whole foods.
However, other components such as exercise, strict routines, and unrealistic goals may increase stress. Elevating cortisol levels. This may increase fatigue, anxiety, and worsen sleep.
If you are experiencing these issues, consider reassessing your routine, and decreasing the intensity. Aim for consistency rather than intensity, and listen to your body. This will allow you to keep stress levels low, helping you continue managing cortisol levels.
Signs You May Need to Modify Your Plan
You may need to modify your plan if you are experiencing adverse effects to your diet, or stress from the scheduling.
Positive changes to nutrition will be beneficial, however, when they are too strict it may lead to nutrient deficiencies which can present as fatigue, hair loss, and brittle nails. Meanwhile, anxiety, stress, and poor sleep may indicate your plan is too intense.
If you are experiencing any of these, insult your health professional and modify your plan.
Getting Support from Reverse Health
Reverse Health prides itself on providing its users with the highest quality experience. Below, we explain how to donate customer support, how to adapt your plan, and access the amazing community.
How to Contact Customer Support for Dietary Customization
You can contact our support team via chat and email to help you with dietary customizing. This can be done by taking the following steps:
Reverse Health App - Email
- Open Reverse Health.
- Go to the “My Profile” menu (top right corner).
- Tap the “Settings” tab.
- Tap “Contact”.
- Select “Help”.
- Scroll down "Contact us” until you find the email address.
Reverse Health App - Chat
- Open Reverse Health.
- Go to the “My Profile” menu (top right corner).
- Tap the “Settings” tab.
- Select “Contact”.
- Select “Messages”.
Reverse Health Website - Chat
- Go to the Reverse Health home page.
- Click on the option menu (top right corner).
- Click on “Need help?”.
- Click on the hovering chat speech icon in the bottom right corner.
How to Use the App’s Profile Settings to Adapt Your Plan
Changing your plan settings can easily be done in the Reverse Health app by taking the following steps.
- Open Reverse Health.
- Tap the “My Profile” icon (top right corner).
- See “Food Preferences" and tap “Edit”.
- Tap "Continue".
- Choose your preferences and foods to avoid.
Accessing Community Support and Success Stories
Community is a big part of any health and wellness journey. That is why we have created a Reverse Health community group, a subscriber-only forum where other women share their challenges, experiences, and wins.
You can find the Reverse Health Group by following these steps:
- Open Reverse Health.
- Tap the “Grow” tab (bottom right corner).
- Tap “Community”.
- Tap “Let’s go”.