What foods help regulate our cortisol levels? And which ones should we avoid?

He Stress It is a normal part of life. Whether due to job demand, Responsibilities Family, or just the daily ups and downs, almost all of us experience stress in one form or another. However, when stress continues for long periods of time, health consequences can occur Very harmful.

Managing stress is essential A multifaceted approach This can include everything from therapy and medication to relaxation techniques and lifestyle changes. Among these, a balanced diet is probably one of the best first steps you can take to help your body. Manage stress better.

Cortisol: The “Stress Hormone”

This World Health Organization Defines stress as ‘mass’ Physiological reactions which prepares the body for action. Anyone can experience these reactions in their daily life, for example, when faced with a job interview or a couple’s argument.

Now, everyone reacts to the same stimulus in very different ways. And there are many factors that can make a particular person react worse to the same stress, viz Self confidence

, the psychological tools you have to deal with it, etc. Some people may experience these same reactions permanently and even when they are not exposed to these normally stressful situations; which is known as worry.

A constant concern is that Terrible physical exhaustion. One of the most significant effects of stress on our bodies is due to the increased production of cortisol, known as the “stress hormone”. It is a natural hormone produced in our body of natural form As a stress response, as a response to stimuli that our body interprets as a threat.

When we suffer from anxiety and Chronic stress symptoms, our body produces excess amounts of cortisol… and it takes a toll on our body. When cortisol levels remain elevated for a long period of time, a variety of conditions can arise. health problemsSuch as cardiovascular disease risk, immune suppression, hormonal imbalance and digestive problems.

Other problems and Physiological reactions What our bodies see in response to stress is hair loss, nausea, tremors, menstrual disorders, eczema, insomnia, irritable bowel syndrome, (…) and yes, weight gain. Additionally, high levels of cortisol force us to eat foods high in fat and sugar… a power source Fast which prepares the body for response.

How to control cortisol levels

to maintain healthy levels Cortisol and help our body manage stress better, we have to implement a series of changes in our daily routine and lifestyle. First of all, we should do physical activity regularly. It is beneficial for regulating cortisol levels and also releases endorphins, “Happiness Hormones”

which counteracts the effects of cortisol. Second, we must include Relaxation techniques Such as meditation, yoga or deep breathing in our daily routine.

It is also necessary to maintain it A proper sleep routine. Because insufficient or poor quality sleep can increase cortisol levels. Establishing a regular sleep routine is essential to ensure you get 7 to 9 hours of sleep every day. In general we can say that practicing self-care is a necessary condition for controlling stress levels and therefore cortisol. However, all the above will be futile if we do not take honest care our diet.

Which foods should we include and which should we avoid?

a A healthy and balanced diet It plays an important role in all aspects of life. But, above all, in the control of cortisol. What few people know is that, with the right foods, we can help our bodies manage stress better. more effective. There are many Foods that can help To reduce cortisol levels. This includes:

• Avocados: They are rich in magnesium, a vitamin that helps regulate blood pressure.
• Seeds: It is high in omega-3 fatty acids and vitamins A, C and E that prevent cell damage.
• Fermented foods: Like kombucha, yogurt, sauerkraut, kimchi and pickles are loaded with probiotics that can relieve mental stress.
• Green Tea: Contains L-theanine, an amino acid that helps relieve stress and anxiety.
• Rich food Vitamin B: Like chicken, fish, eggs, turkey and whole grains, they can reduce stress levels.
• Green leaves: Foods like kale, spinach, collards, and chard are rich in folate, which helps create mood-regulating neurotransmitters.
• Fish: They provide omega-3 essential fatty acids, which prevent the rise of cortisol during an anxiety attack.

On the other hand, there are foods that can increase cortisol levels and therefore, should be avoided As far as possible. And it is not surprising that this list is made up of a troika of harmful foods, ie alcoholThe Caffeine And Processed foods.

However, these three products can be a part of it A balanced dietTheir uncontrolled consumption can be disastrous for our cortisol levels, as they contain compounds or ingredients that are linked to stress, anxiety and depression.