Nutritionist and certified diabetes educator Dr Archana Batra tells us how eating healthy can help reduce stress levels
Cortisol (also known as the stress hormone) is produced by the adrenal glands. It increases when we are anxious or stressed, and it decreases when we are relaxed. When cortisol levels rise, all of the body's energy is directed toward dealing with the stressor rather than regulating other bodily functions such as the digestive and immune systems.
When you are under chronic stress, you might experience increased anxiety or depression, headaches, memory issues, brain fog, digestive issues, a weakened immune system, weight gain, insomnia, pre-diabetes, and other symptoms. Cortisol aids in maintaining proper body weight, appetite, metabolism, blood pressure, and glucose levels.
Here are some dietary elements that help to naturally reduce the stress hormone…
Eat Foods Rich In Omega-3 Fatty Acids
Foods high in omega-3 fatty acids are good for lowering cortisol. People with low levels of these fatty acids have higher cortisol levels. When they increase their omega-3 intake, their levels of this stress hormone tend to fall. Fatty fish such as mackerel and salmon, as well as flaxseeds and walnuts, are high in omega-3 fatty acids.
Add Foods With Vitamin C
Vitamin C, also known as ascorbic acid, is an antioxidant that protects the body from the damaging effects of oxidative stress. Vitamin C has been shown to help regulate heart rate and blood pressure in addition to lowering anxiety levels. Include oranges and broccoli in your diet. Oranges are high in vitamin C as well as potassium, folate and calcium. This citrus fruit also has anti-inflammatory properties and is good for your heart. Broccoli can help reduce oxidative stress. This green vegetable contains folate in addition to vitamin C.
Add Fermented Foods
Fermentation can help boost the antioxidant properties of many foods. Antioxidants, in turn, can reduce oxidative stress in the body, boost immune function, and even contribute to healthy longevity. Eating fermented foods and foods high in antioxidants can help with stress levels in a variety of ways. Yoghurt contains probiotics and beneficial bacteria that improve gut health and reduce stress and anxiety. Probiotic yoghurt can improve antioxidant status in type 2 diabetes patients. Naturally fermented kefir contains a high concentration of beneficial bacteria, which improves gut health, reduces anxiety, reduces stress, and might protect against inflammation.
Include Herbal Tea
L-theanine is a stress-relieving nutrient found in herbal teas such as chamomile and peppermint. It is an amino acid that promotes relaxation by assisting brain chemicals that reduce anxiety. It is also found in green tea, where it works with caffeine to improve concentration. It can counteract the stimulant or anxiety effect of caffeine in green tea.
Add Protein-Rich Foods
Protein is necessary to maintain a healthy blood sugar level. This is significant because adrenaline can cause the body to absorb more sugar for energy during stressful situations. Protein-rich foods include turkey, chicken, eggs, almonds and quinoa. A protein powder that you can easily add to a smoothie is another fantastic source of protein.
Include Foods Rich In Vitamin B
The B-complex food group has been linked to stress management and reduction. Vitamin B 12 is particularly well-known for its ability to reduce stress by improving nervous system health. It also helps to mitigate the effects of cortisol. Fortified whole grains and eggs are all high in B vitamins. Nutritional yeast is a vegan source of B vitamins that you can sprinkle on everything from popcorn to soup! The flavour of nutritional yeast is similar to that of cheese.
And Avoid These Foods To Reduce Stress
Some foods can increase stress in the body and raise cortisol levels.
- Some stimulants, such as caffeine, can help people focus, but too much of it can make people anxious.
- Alcohol is a nervous system depressant that increases cortisol production.
- Foods high in sugar reduce your body’s capacity to cope with stress.
- Choose complex carbohydrates over refined, simple carbohydrates as they can reduce stress by causing adrenaline spikes.
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