REGISTERED DIETITIAN SHARES FOODS AND HABITS THAT MAY HELP LOWER CORTISOL

Modern life is incredibly stressful for a variety of reasons. Whether you are working full-time, raising a family, or caring for aging parents, life can really take a toll. So, it’s no surprise that many Americans also suffer from high levels of the stress hormone cortisol.

Although our body produces it to help us manage these challenges, it can work against us when we make too much. Thankfully, there are ways to get this essential hormone in balance, and doing so can help us lose weight and feel better.

Listen to this dietitian’s wise advice in a video from February 20:

Taylor (@simplyhealthyrd) explains that while our body is made to produce cortisol during times of stress, we don’t want it to be in an elevated state all the time. That’s why she’s sharing some tips for using foods as a way to bring stability.

Using Food to Lower Cortisol

  1. Balance blood sugar. She describes one important way to do this is by not skipping meals. Regular meals help stabilize our blood sugar and prevent us from going up and down all day. It’s also essential that we pair carbohydrates with fats, protein, and fiber, which can help slow down the release of carbohydrates into the bloodstream.
  2. Antioxidants and polyphenols. They're found in various fruits and vegetables, especially those that are brightly colored, can help reduce oxidative stress, which leads to an increase in this stress hormone. She reports that eating a variety of these different-colored fruits and veggies gives us the many benefits they each possess.
  3. Increasing consumption of foods with omega-3 fatty acids. These include mackerel, salmon, walnuts, chia, and flaxseed. She reports that these foods not only help protect our hearts but may also help reduce our cortisol levels.
  4. Focus on adding foods high in magnesium. These options include leafy greens, nuts like almonds and cashews, dark chocolate, and whole grains. She explains that eating magnesium-rich foods can help engage our parasympathetic nervous system, which allows our bodies to feel calm. This calming effect can help lower our stress hormones.
  5. Reducing alcohol consumption. This is another way to lower our numbers. Alcoholic beverages can create oxidative stress and cause us to lose sleep. Unfortunately, not getting a restful night’s sleep is a known cause of inflammation and increased cortisol.

Experts also recommend limiting caffeine consumption to control chronic elevations in cortisol and avoiding caffeinated beverages, especially on an empty stomach in the morning.

Although reducing the stress in our lives would be nice, that isn’t likely to happen for most of us anytime soon. Instead, we can better learn to live with them.

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2024-03-07T13:23:01Z dg43tfdfdgfd