Want to discover 7 foods that lower cortisol levels?
Cortisol is a stress hormone produced by the adrenal glands.Hormone is the secret to a happy, healthy life.Cortisol helps you escape from danger.
If your body doesn’t recognize a physical threat, it will remain in “fight or flight” mode. This is when your body will pay the price.
What does cortisol do to the body?
Stress affects us all differently. In addition to the many health consequences of high cortisol levels, stress can also cause weight gain, acne breakouts, muscle loss, insomnia, and much more.As soon as your body perceives that it’s experiencing stress, it reacts by causing it’s cells to release more insulin to prevent blood sugar levels from rising.
The brain needs glucose to function normally, and a spike in blood sugar helps provide it. This helps keep the brain sharp and improves the body’s ability to respond quickly to stress.Some health problems result when your cortisol levels remain high.
Symptoms of high cortisol levels:
- IBS
- fatigue and insomnia
- reduced immune function
- gaining weight
- headache
- increased blood pressure
7 foods that lower cortisol levels
When people are stressed, their cortisol levels tend to go up. Lowering those cortisol levels involves getting enough sleep, exercising, and managing your mental health.Food also has the ability to reduce your stress levels.
Green tea
Green tea has L-theanine, an amino acid that helps reduce stress and increase energy, so drinking it can help.Green tea is high in caffeine, but you don’t have to drink it if it makes you too nervous.
Foods rich in B vitamins
Many studies have linked high doses of B vitamins to lower stress levels due to their ability to regulate the adrenal glands (which control cortisol production) as well as the body’s levels of serotonin and norepinephrine. Foods rich in B vitamins may also aid heart and brain function. Such foods include:
Lean proteins like
- chicken,
- turkey,
- fish,and
- eggs
- fortified cereals
- dark green leafy vegetables
leafy greens like kale, spinach, kale, and chard are high in folate, which helps your body produce mood-regulating neurotransmitters like serotonin and dopamine. Higher levels of these “happy hormones” are associated with lower levels of cortisol in the bloodstream.
The fish
Fish contains essential omega-3 fatty acids, which prevent cortisol levels from rising during anxiety attacks. Research shows that taking fish oil supplements can block the adrenal activation caused by stress.
Avocado
Avocados are high in magnesium, which helps regulate blood pressure. They’re also high in fiber, so they’re good for your digestive tract.
Magnesium deficiency may increase the risk of stress and anxiety, so it is important to get enough magnesium.
Oily seeds
Nuts are rich in omega-3 fatty acids, as well as in vitamin E. They are also a good source of fiber and protein.These seeds are also high in vitamin A, C and E.
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- These vitamins can help your brain interpret stressors more accurately, resulting in less unnecessary stress in your body.
Fermented foods
Fermented foods like kombucha, yogurt, sauerkraut, kimchi, and pickles are packed with probiotics.
Proteins are essential for cell structure and growth. They provide the building blocks for muscle and tissue, and they help repair cells, which helps the body fight infection.Foods to avoid to lower cortisol levels
Alcohol
Excessive alcohol consumption is defined as drinking more than two drinks per day for men and one drink per day for women. It’s important to maintain a healthy balance between work and leisure.If you don’t have a good understanding of the ingredients of beauty products, it can lead to weight gain, liver problems, heart problems and some types of cancer.
Alcohol, like caffeine, raises cortisol levels. In this case, it’s the corticotropin releasing hormone (CRH) that’s the culprit.
Coffee
Coffee has shown to have a positive effect on children and adults who consume it regularly, but it’s caffeine consumption that causes anxiety in others.Make the switch from your morning coffee to matcha or green tea. If you’re not a fan of coffee, you might enjoy this new healthy, delicious drink.
Green tea helps release caffeine more slowly than black tea, so it takes less time to feel the effects.
Processed foods
These include white bread, potato chips, and processed foods that can contain sugar, which can affect mood.Other highly processed foods include ice cream, hot dogs, energy drinks, cookies, and foods high in fructose corn syrup.
Superfoods are those foods that are beneficial for your health. They include many fruits and vegetables, but they’re not just for vegetarians.