he pressure This is a normal part of life. Whether it’s because of work needs, obligation Family, or just the daily ups and downs, nearly all of us experience stress in one form or another. However, when stress persists over a long period of time, it can have health consequences. Very vicious.
Managing stress needs multifaceted approach This includes everything from therapy and medications to relaxation techniques and lifestyle changes.Of these, eating a balanced diet may be one of the best first steps you can take to help your body Manage stress better.
Cortisol: “The Stress Hormone”
this World Health Organization Define stress as “a set of Physiological reaction “Prepare the organism for action”. Anyone can experience these reactions in daily life, for example, when facing a job interview or a couple’s argument.
Now, everyone responds to the same stimulus in very different ways.There are many factors that can make a specific person react worse to the same stressor, e.g. self-confidence, you have to confront their psychological tools and so on.Some people may permanently experience these same reactions even if they are not exposed to these typically stressful situations; this is called anxiety.
Persistent anxiety is a Terrible physical exhaustion. One of the most significant effects of stress on our bodies is the increased production of cortisol, the so-called “stress hormone.”It is a natural hormone in our body that is produced by natural form As a reaction to stress, as a reaction to stimulation, our bodies interpret it as threaten.
When we suffer from anxiety and chronic stress symptoms, our bodies produce an extra dose of cortisol…which has a huge impact on our bodies. When cortisol levels remain elevated for an extended period of time, a number of conditions may occur. health problemssuch as increased risk of cardiovascular disease, immune system suppression, hormonal imbalances, and digestive issues.
other questions and body reaction Symptoms that our bodies experience from stress include hair loss, nausea, tremors, menstrual irregularities, eczema, insomnia, irritable bowel syndrome…and of course, weight gain. Additionally, high levels of cortisol prompt us to eat foods rich in fat and sugar… energy source Be quick to prepare your body for a reaction.
How to Control Cortisol Levels
maintain health level Cortisol and to help our bodies better manage stress, we must implement a series of changes in our daily lives and lifestyles. First of all, we should do physical exercise regularly. It helps regulate cortisol levels and releases endorphins, “Happiness hormone” Counteracts the effects of cortisol.Secondly, we must include relaxation techniques Such as meditation, yoga or deep breathing in daily life.
keep a Correct sleeping habits. Because lack of or poor quality sleep can increase cortisol levels. It’s important to establish a regular sleep routine to ensure you get 7 to 9 hours of sleep each night. In general, we can say that practicing self-care is necessary to control stress levels and therefore cortisol.However, all of the above will be in vain if we don’t take it seriously our diet.
What foods should we eat and what foods should we avoid?
A healthy balanced diet It plays a vital role in every aspect of life. But the most important thing is to control cortisol. Few people know that with the right foods, we can help our bodies manage stress better. more effective.there’s a few food that helps to lower cortisol levels. These include:
- avocado: They are rich in magnesium, a vitamin that helps regulate blood pressure.
- seed: They are rich in omega-3 fatty acids and vitamins A, C and E, which prevent cell damage.
- Fermented foods: Like kombucha, yogurt, sauerkraut, sauerkraut, and sauerkraut are rich in probiotics that may relieve psychological stress.
- green tea: Contains L-theanine, an amino acid that helps relieve stress and anxiety.
- food rich in Vitamin B: Like chicken, fish, eggs, turkey and fortified cereals, they can reduce stress levels.
- Green leaves: Foods like kale, spinach, kale, and chard are rich in folate, which helps produce neurotransmitters that regulate mood.
- fish: They provide omega-3 essential fatty acids, which prevent the increase in cortisol during anxiety attacks.
On the other hand, some foods can increase cortisol levels; therefore, should be avoided The further away the better.Not surprisingly, this list is made up of the troika of harmful diets, viz. Alcoholthis caffeine and manufactured food.
Although these three products can become balanced dietif consumed unchecked, can have devastating effects on our cortisol levels because they contain compounds or ingredients linked to stress, anxiety, and depression.