Which foods help control our cortisol levels? And which ones should we avoid?

He Tension It is a normal part of life. Whether due to job demands, obligations Family, or just daily ups and downs, almost all of us experience some form of stress. However, when stress persists for a long period of time, it can have adverse health effects. Very harmful.

Need for stress management multidimensional approach That can include everything from therapy and medication to relaxation techniques and lifestyle changes. Of these, a balanced diet is probably one of the best first steps you can take to help your body. Manage stress better.

Cortisol: “Stress Hormone”

World Health Organization Defines stress as ‘a set of’ physical reactions Which prepares the organism for action. Anyone can experience these reactions in their daily life, for example, when facing a job interview or an argument between a couple.

Now, each person reacts to the same stimulus in very different ways. And there are many factors that can make a specific person react worse to the same stressors, such as Self confidence, what psychological tools do you have to face them, etc. Some people may experience these same reactions permanently and even when they are not exposed to these typically stressful situations; which is known by the same name Worry,

constant worry is a severe physical exhaustion, One of the most notable effects of stress on our bodies is the increased production of cortisol, the so-called “stress hormone.” It is a natural hormone in our body and is produced by natural form As a response to stress, as a response to a stimulus that our body perceives Threat,

When we suffer from anxiety and Symptoms of Chronic Stress, our body produces extra doses of cortisol… and it has a huge impact on our body. When cortisol levels remain elevated for a long period of time, a variety of conditions can occur. health problemsSuch as increased risk of heart disease, suppression of the immune system, hormonal imbalance and digestive problems.

other problems and physical reactions In response to stress our bodies show hair loss, nausea, tremors, menstrual disorders, eczema, insomnia, irritable bowel syndrome, (…) and yes, even weight gain. Additionally, high levels of cortisol cause us to consume foods rich in fat and sugar… a Power Source Rapidly that prepares the body to react.

How to control cortisol levels?

To maintain healthy level To help our bodies better manage cortisol and stress, we need to implement several changes to our daily routine and our lifestyle. First of all, we should do physical activity regularly. It is beneficial for regulation of cortisol levels and also releases endorphins “Hormones of Happiness” Which counteracts the effects of cortisol. Secondly, we must include relaxation techniques Such as meditation, yoga or deep breathing in our daily routine.

It is also necessary to maintain proper sleep routine, Because insufficient or poor quality sleep can increase cortisol levels. It’s essential to establish a regular sleep routine, ensuring you get 7 to 9 hours of sleep per night. In general we can say that self-care is a necessary condition to control stress levels and therefore cortisol. However, all the above will be in vain if we do not take care dutifully. our diet,

Which foods should we include and which should we avoid?

A healthy and balanced diet It plays an important role in all aspects of life. But, above all, under the control of cortisol. Very few people know that with the right foods we can help our body manage stress better. more effective, there are several Foods That Can Help To reduce cortisol levels. These include:

  • Avocado: They are rich in magnesium, a vitamin that helps control blood pressure.
  • Seed: They are rich in omega-3 fatty acids and vitamins A, C and E which prevent cell damage.
  • Fermented Foods: Like kombucha, yogurt, sauerkraut, kimchi and pickles are rich in probiotics that may relieve psychological stress.
  • Green Tea: It contains L-theanine, an amino acid that helps relieve stress and anxiety.
  • full of foods Vitamin B: Like chicken, fish, eggs, turkey and rich grains, they can reduce stress levels.
  • green leaves: Foods like kale, spinach, collards and chard are rich in folate, which helps produce mood-regulating neurotransmitters.
  • fish: They provide omega-3 essential fatty acids, which prevent increases in cortisol during anxiety attacks.

On the other hand, there are foods that can increase cortisol levels and, therefore, should be avoided As far as possible. And it’s no surprise that this list is made up of a trio of harmful foods, namely LiquorThe caffeine And this processed foods,

Although these three products may be part of one balanced dietUncontrolled consumption of these can be devastating to our cortisol levels, as they contain compounds or ingredients that have been linked to stress, anxiety and depression.

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