In today’s modern life, stress is an unavoidable part of our existence and can profoundly affect our mental and physical health. We often seek various methods to alleviate stress, from exercise and meditation to dietary changes. In the video “5 Foods That Naturally Lower Cortisol – The Stress Hormone” on the Therapy in a Nutshell channel, which has 1.9 million subscribers, Emma McAdam explores foods that can help reduce cortisol, the natural stress hormone in the body.
The Impact of Stress and Cortisol
Managing stress includes several factors such as work-life balance, setting clear boundaries, sleep, and exercise. However, dietary changes can also significantly impact stress levels since what you eat affects cortisol levels. Cortisol is the stress hormone that plays a role in the body’s energy-boosting response and triggers the “fight or flight” reaction. It also regulates many other important functions such as the sleep cycle, inflammation, blood pressure, and blood sugar levels.
Cortisol is released by the adrenal glands when there is a physical (such as injury) or psychological threat (such as work deadlines). While cortisol is not inherently bad, prolonged exposure can lead to chronic stress responses, causing anxiety, depression, fatigue, inflammation, weight gain, high blood pressure, and a weakened immune system. Reducing cortisol can positively impact both physical and mental health.
Diet’s Influence on Cortisol
Research shows that the traditional American diet, which is high in fats, sugars, and carbohydrates, is associated with higher cortisol levels compared to diets rich in fruits, vegetables, and whole grains. An anti-inflammatory diet can help lower cortisol.
5 Foods That Help Lower Cortisol
- Foods Rich in B Vitamins: Organ meats, beef, chicken, eggs, nutritional yeast, and fortified cereals help metabolize cortisol effectively.
- Foods Rich in Omega-3 Fatty Acids: Omega-3s from fish, walnuts, avocados, chia seeds, olive oil, and fish like tuna and mackerel help reduce inflammation.
- Foods High in Magnesium: Magnesium from pumpkin seeds, almonds, leafy greens, bananas, avocados, and dark chocolate is essential for relaxing muscles and reducing inflammation.
- Blood Sugar-Regulating Foods: Beans and legumes rich in protein are crucial for controlling cortisol levels.
- Gut Microbiome Support Foods: Yogurt, kimchi, kombucha, kefir, and sauerkraut contain beneficial bacteria that help improve mental health.
Additionally, ensure you stay hydrated to avoid dehydration, which can lead to stress. It’s important to note that some foods, such as alcohol, caffeine, saturated fats, and simple sugars, can increase cortisol. However, not all carbohydrates are bad; you can consume them in moderation.
Knowing how to choose the right foods can not only help you lower cortisol but also improve your overall health.
The content has been adapted from the video “5 Foods That Naturally Decrease Cortisol, the Stress Hormone” on the Therapy in a Nutshell channel. You can select Vietnamese subtitles to fully understand this information.
