Cortisol Reducing Foods
When faced with stress, our bodies respond by releasing hormones. One of those hormones is cortisol. In an actual traumatic event, the presence of this hormone is beneficial by helping the body return to its normal state. However, cortisol is produced in response to normal daily stress as well and lingers in the body if it is not used. Excess cortisol can cause insulin imbalances, appetite increases and fat retention. To maintain normal cortisol levels, it is important to exercise, eat healthy and take other steps to reduce stress.
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What Is Cortisol?
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Cortisol has been called the "stress hormone" because it is released into the body in response to stress along with other hormones, like adrenaline. In the event that we had to run from an attacker or recover from a car accident, it would help our body recover by restoring the energy that was used during the event. Cortisol also helps to regulate blood pressure and cardiovascular function. Cortisol is released during normal stress, too. Lack of sleep or food, temperature changes, even anxiety over an upcoming exam can increase the presence of cortisol.
How Does Cortisol Affect Weight?
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Increased production of cortisol can lead to increased appetite. To recover from a truly traumatic event, the body would require extra energy which it would get from carbohydrates. The cortisol in the body can therefore trigger cravings for carbohydrate-rich foods, even if there were not an actual physical need. Cortisol also triggers the body's response to retain water and fat cells. This water and fat retention can make it more difficult for people to lose weight if they are experiencing stress.
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Food and Cortisol
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There is no list of foods that can reduce cortisol on their own but maintaining a healthy diet can help reduce stress and regulate cortisol levels. Stay away from foods that are processed or packed with sugar and simple carbohydrates such as candy, cake, pasta and white rice. These types of foods can increase insulin levels which lead to the release of stress hormones. Instead, opt for food that is high in fiber like fruits, vegetables, and whole grains. It is important to remember that it does not really matter if you eat three normal meals or six smaller meals as much as it is important to consume all of the nutrients that your body needs at some point throughout the day.
What to Eat
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A healthy diet should consist of a variety of foods from all of the food groups. These include grains, fruit, vegetables, dairy, meat and beans, and oils. Grains include foods that are made from wheat, cornmeal, barley, rice, and oats. It is best to get at least half of the daily amount of grains from whole grain foods rather than refined grains such as white flour or white rice.
Consume a variety of fruits and vegetables. Try to include different colors such as red, yellow, or orange fruits and dark green and orange vegetables. For dairy, try to make choices that are low in fat and choose products that are rich in calcium. Try milk, cheese, or yogurt. Use cream and butter sparingly as these have little nutritional value. When eating meat, try to make choices that are lean such as fish, turkey, or chicken. Some great selections for beans include black beans, soy beans, chickpeas, and lentils. Oils are also an essential part of a healthy diet but be sure that the oils are unsaturated. Use canola oil, olive oil, or sunflower oil. Some foods contain healthy oils, too, such as nuts, olives and avocados.
Stress Reduction
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Maintaining a healthy diet will help lower or regulate the levels of cortisol in the body, but trying to reduce stress in other ways can lead to even better results. Be sure to include exercise and other stress reduction techniques in your daily routine. Yoga, walking, or riding a bike can be great stress reducers. Taking time to relax and read a book can work wonders. Even a long, warm bath can help lower stress levels. Remember to stay away from caffeine, alcohol, cigarettes, and drugs, as these can trigger cortisol production as well.
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