Stress is something we all experience in our lives, and we are knowledgeable of the self-care we need to practice to reduce it. Practices like, getting enough sleep, meditating, and exercise, all help to lower our stress levels, but are you aware that certain foods can lower cortisol? Cortisol is the hormone responsible for our stress levels that our bodies automatically increase when we experience stress.
Cortisol, the fight or flight hormone benefits our bodies in a number of ways; it is responsible for:
- regulation of our sleep cycle
- reducing inflammation
- increasing blood sugar
- controlling blood pressure
- managing how our bodies use carbohydrates, fats, and proteins
- regulating our bodies stress response
Before discussing controlling stress with food, let’s explore the different types of stress:
- Acute stress – this type of stress occurs when you experience sudden danger in a short period of time, i.e. almost having a car accident.
- Chronic stress – this type of long term stress occurs when you experience ongoing long term frustration or anxiety. Examples are a frustrating difficult job or chronic illness.
- Traumatic stress – happens when you experience a life-threatening event that causes fear and feeling helpless. Examples are an extreme weather event, like a hurricane, sexual assault, or war, all producing PTSD.
Decrease your cortisol levels naturally by consuming the following foods.
Foods that are high in magnesium which reduces inflammation, metabolizes cortisol, and relaxes the body and mind:
- avocados
- bananas
- 90% cacao chocolate
- broccoli
- spinach
- organ meats
Foods that are high in Omega 3 fatty acid which reduce inflammation and is best when obtained from fatty fish:
- Mackeral
- salmon
- sardines
- tuna
- oysters
- anchovies
- avocado
- chia seeds
- flax seeds
Foods that are high in protein promote a balanced blood sugar:
- almonds
- chicken breast
- eggs
- lean beef
- lentils
- peanuts
- turkey breast
- quinoa
- tuna
- salmon
- shrimp
Gut healthy foods are important because seventy to eighty percent of our immune system is reliant on our gut. These probiotic and fermented foods can help balance our blood sugar and reduce cholesterol:
- Greek yogurt
- Kefir
- Kimchi
- Kombucha
- sauerkraut
Add these foods to your diet to decrease your cortisol and stress levels, in addition to your current practices you are using. Continue your self care practice of getting enough sleep, meditating, and exercise, and with your new and improved diet, chill out the natural way. Oh, if you are feeling stressed and it’s time to sleep, suck on a piece of 90% cacao chocolate for a quick fix!
Until the next time,
Peace, Love and Blessings❤️
