Certain foods can help reduce cortisol levels – the main hormone responsible for stress. Recommended foods are good to eat when you are stressed. These include fish, poultry, fruits, vegetables, whole grains and healthy fats. The goal is to eat foods that reduce inflammation in your body, thereby reducing your cortisol levels, and the tips below are very helpful.
Foods that help fight stress
For starters, it’s good to eat foods rich in vitamin B, especially vitamin B12, which can help with cortisol metabolism: beef, chicken, eggs, fortified cereals, nutritional yeast, organ meats. You can also eat foods rich in omega-3 fatty acids: anchovies, avocado, chia seeds, flax seeds, herring, mackerel, olive oil, oysters, salmon, sardines, tuna, walnuts.
They have the fastest calming effect the oranges due to the high content of vitamin C, oranges balance blood pressure and lower the level of cortisone (the stress hormone).
A chocolate with 70% cocoa is ideal for relieving stress. Due to the high content of antioxidants (flavonoids), chocolate reduces blood pressure, but also contributes fully to the prevention of cancer and cardiovascular diseases.
Any of forest fruits have beneficial effects on reducing stress levels. The natural carbohydrates that these fruits contain slowly release sugar into the body, so you will not experience a sudden rise or fall in blood sugar. In addition, berries are an excellent source of vitamin C, which is known to reduce cortisol levels.
Fish has an essential role in reducing stress
Essential fats: Salmon, mackerel and sardines are an excellent source of essential fats, Omega3 fatty acids that raise serotonin levels in the brain. This hormone regulates the body’s ability to fight stress.
One of the elements whose level drops when you are stressed is the zinc. To balance the balance, you need to eat foods such as crustaceans, kelp (seaweed), mushrooms, turkey and asparagus.
Avocado it is a fruit that contains monounsaturated fats and potassium that reduce blood pressure. Thus, the avocado fruit not only relieves you of stress, but also protects your heart. The calming effect is also due to vitamin B, which avocado contains, which has the role of protecting the nerve cells of the brain.
Nut kernel it has vitamin B, Brazil nuts have zinc, almonds have vitamin E, and all together fully contribute to reducing stress levels and protecting nerve cells. In addition, the process of breaking the shells leads to relaxation by releasing stress.
Foods to avoid
Conversely, some foods increase cortisol levels. And foods that cause stress on your body include:
-Alcohol.
-Caffeine.
– Foods rich in sugar.
-Simple carbohydrates such as cakes and pastries.
-Chiffon.
If you want to reduce stress, keep this key tip in mind: don’t skip meals. Eating on a regular schedule—every three to five hours—helps balance blood sugar levels. Being in a chronically low blood sugar state is stressful on your body and can raise cortisol, so keeping your blood sugar balanced can go a long way, she informs health.clevelandclinic.org.
2023-07-30 12:23:01
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