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Many people experience stress as a problem that impacts them in various ways. It can interfere with your daily activities, productivity, and health. It can also increase your risk of developing chronic diseases such as heart disease, diabetes, and mental disorders like anxiety and depression.
Stress triggers the release of a hormone called cortisol, which helps your body cope with challenging situations. Cortisol regulates many functions in your body, such as your blood pressure, blood sugar, and sleep cycle. However, when you are under too much stress, your cortisol levels can become too high and cause various health problems.
High cortisol levels can weaken your immune system, make you gain weight, raise your blood pressure, disrupt your blood sugar levels, reduce your bone density, and affect your mental health. Therefore, it is important to keep your cortisol levels balanced for your overall well-being.
One way to lower your cortisol levels is to create a routine and structure that can help you manage your emotions and cope with stress. Another way is to eat foods that can reduce your stress hormones and improve your mood.
Here are some of the nutrients and foods that can help you lower your cortisol levels, according to Nutritionist Juhi Kapoor.
1. Eat Your C‘s
Your cells can be shielded from inflammation and oxidative stress by vitamin C, which is a potent antioxidant. It can also lower your cortisol levels and help you relax. Vitamin C is found in many fruits and vegetables, especially citrus fruits like oranges, lemons, and grapefruits. You can also enjoy strawberries, bell peppers, and broccoli, which are rich in vitamin C. Try to eat these foods in the morning to start your day with a boost of energy and nutrition.
2. Food’s Fatty Fix
Your body needs omega-3 fatty acids, but it cannot produce them by itself. They have many benefits for your brain and nervous system, such as improving your memory, learning, and mood. They can also reduce your mental stress and lower your cortisol levels. Fatty fish such as salmon, mackerel, and sardines contain omega-3 fatty acids. You can also get them from plant sources like flaxseeds, chia seeds, and walnuts. Aim to eat at least two servings of fatty fish per week and include some plant sources of omega-3s in your diet.
3. Mg-licious Meals
Magnesium is a mineral that plays a key role in many processes in your body, such as muscle contraction, nerve transmission, and energy production. It can also help you regulate your stress response and cortisol levels. Magnesium can calm your nerves and muscles and promote better sleep quality. Magnesium is found in many foods, such as spinach, almonds, cashews, and whole grains. You can also take magnesium supplements or use magnesium oil or bath salts to increase your magnesium intake.
4. Zinc Up Your Health
Zinc is another mineral that is important for your immune system, wound healing, and metabolism. It can also help you lower your cortisol levels and reduce your symptoms of anxiety and depression. Zinc is found in animal products like oysters, beef, and chicken. You can also get zinc from plant sources like pumpkin seeds, chickpeas, and lentils. Make sure to eat enough zinc-rich foods or take zinc supplements if you are deficient in this mineral.
5. Microbiome Munchies
Probiotics are beneficial bacteria that live in your gut and help you digest food, fight infections, and produce vitamins. They can also influence your brain and mood by producing neurotransmitters like serotonin and dopamine. Probiotics can lower your cortisol levels and help you cope with stress and anxiety. Fermented foods such as yoghurt, kefir, sauerkraut, and kimchi have probiotics in them. You can also take probiotic supplements or drinks to improve your gut health and mood.
6. Carb Crafters
Complex carbohydrates are starches that provide your body with energy and fiber. They can also help you balance your blood sugar levels and prevent spikes and crashes that can trigger stress and cortisol. Complex carbohydrates can also stimulate the release of serotonin, a hormone that makes you feel happy and relaxed. Complex carbohydrates are found in whole grains like oats, quinoa, and brown rice. You can also eat fruits, vegetables, and legumes, which are good sources of complex carbohydrates.
If you want to lower your cortisol levels and improve your health and well-being, you should include these nutrients and foods in your daily diet. They can help you reduce your stress hormones and boost your mood and energy. Remember to also practice other stress management techniques, such as meditation, exercise, and relaxation, to keep your cortisol levels in check.
