Stress management includes a variety of aspects, such as a healthy work-life balance, well-defined boundaries, adequate sleep, and regular exercise. Specifically, food choices can significantly impact stress levels because they influence cortisol, the stress hormone. Cortisol regulates sleep cycles, inflammation, blood pressure, and blood sugar levels in addition to stimulating the body's energetic response and the fight-or-flight response.
The adrenal gland releases cortisol in reaction to physical threats, such as injuries, or mental stressors like looming deadlines. Cortisol, while beneficial in the short term, might be problematic over time. This prolonged exposure may result in a chronic stress response, which can lead to increased anxiety, depression, exhaustion, inflammation, weight gain, high blood pressure, a weakened immune system, and an increased risk of diabetes and heart disease.
As a result, lowering cortisol levels can help improve both our physical and emotional well-being.
According to researchers who examined diet's effect on cortisol levels, those who consumed a traditional American diet high in fat, sugar, and carbohydrates had significantly higher cortisol levels than individuals who consumed a diet high in fruits, vegetables, whole grains, and polyunsaturated fats. Thus, eating an anti-inflammatory diet can help reduce the effects of cortisol.
Related: 14 Silent Signs That You’re Under Too Much Stress
In simple terms, inflammation is a minor stress response in the body. While the immune system releases macrophages and cytokines to eliminate pathogens, it inadvertently inflicts damage on healthy tissue, resulting in ongoing stress for the body.
Therefore, when we consume inflammatory foods, we set off the body's stress response. However, making choices that include foods with properties to decrease cortisol, inflammation, and stress can be a strategic approach.
Turmeric has been used in Ayurvedic medicine for thousands of years as an anti-inflammatory and pain-relieving treatment. It is effective at treating a wide range of inflammatory disorders, from arthritis to allergies. Curcumin, the main ingredient in turmeric, has phytochemical powers and has been shown in tests to lower cortisol levels. Combining turmeric with piperine, the active component present in black pepper, increases curcumin bioavailability.
Magnesium plays an important role in several bodily functions, particularly muscle relaxation, inflammation reduction, and cortisol regulation. Additionally, it contributes to regulating the heartbeat and lowering blood pressure. During periods of stress, the body eliminates magnesium and potassium through urine, potentially intensifying stress and establishing a detrimental cycle. Getting enough magnesium has been shown to help with anxiety and stress relief.
Pumpkin seeds, as well as other seeds like almonds and pistachios, contain magnesium. Magnesium is also abundant in broccoli, bananas, avocado, artichokes, and spinach. Dark chocolate includes magnesium as well as flavonoids, which are known to reduce stress reactivity in the adrenal glands.
Omega-3 fatty acids are proven to decrease inflammation. In general, fish provides the best source of omega-3 fatty acids, but you can also obtain omega-3 fatty acids from plant sources. The following are some examples: walnuts, avocados, salmon, chia, flax, olive oil, tuna, mackerel, herring, anchovies, etc.
Related: 7 Vitamins and Supplements to Help With Anxiety and Stress
B vitamins contribute to a balanced stress response by supporting enzymatic reactions that convert cortisol into inactive forms. Foods rich in B vitamins play a crucial role in metabolizing cortisol, particularly those abundant in B12. These include organ meats, beef, poultry, eggs, nutritional yeast, and cereals fortified with B12.
Asparagus is high in glutathione, a powerful antioxidant that efficiently combats stress-inducing free radicals and reduces inflammation. The body uses glutathione to detoxify chemicals found in fat cells, such as heavy metals, pesticides, and solvents. Rutin, another flavonol found in asparagus, has been shown in animal tests to have a variety of health benefits, including lowering cortisol levels. It is recommended to microwave or steam asparagus briefly to maximize its phytochemical effects.
Ginger has been used for centuries in traditional Eastern medicine due to its anti-inflammatory, antioxidant, and immune-boosting properties. Recently, researchers investigated ginger's effect on cortisol levels, demonstrating that it may modulate stress responses and reduce oxidative stress in animals.
Related: 7 Deep Breathing Techniques That Fight Stress and Anxiety
Green tea contains a powerful polyphenol called epigallocatechin gallate (EGCG), which is an effective dietary supplement for reducing cortisol levels. EGCG is a potent anti-inflammatory that not only calms the body and mind but also helps reduce the risk of inflammatory diseases. By blocking the conversion of tyrosine into norepinephrine (the hormone responsible for stress and anxiety) and inhibiting the enzyme that converts cortisone to cortisol, EGCG directly reduces cortisol levels. These findings have been confirmed by researchers, making green tea a natural and compelling option for managing cortisol levels.
Go to BabaMail
