Doctors, in practice, during each of their speeches say that you need to be less nervous, otherwise the level of cortisol in the blood will rise. What kind of hormone is it, why is it dangerous to raise it and how to reduce its level with the help of ordinary food products? For all these questions, you will find the answers in this article.
Cortisol is a hormone responsible for the level of stress (stress) in our body. It is produced with the help of the adrenal glands. In some cases, you need cortisol, but in most cases, it is not needed. When you are in a state of stress (physical or psychological), the body releases cortisol. One of its main functions is the conversion of amino acids in the muscles into glucose to provide the body with additional energy, as well as help relieve tension.
In earlier times, when stress was not an everyday occurrence, the level of cortisol was raised as a result of hunger or predator attacks. An increased level of the stress hormone gave energy to people to be able to survive a food shortage or hide from danger. However, if the level of cortisol is increased all the time, your body thinks that you need extra energy in the form of excess fat. Therefore, being under constant stress, it will be more difficult for you to lose weight, even if you are strictly observing the conditions of the diet.
In addition, cortisol differs from other hormones in that it causes the level of blood pressure and sugar in the blood to rise. Chronically elevated blood pressure can increase the risk of developing cardiovascular diseases, as well as the risk of diabetes. Effective management of stress, and therefore, cortisol, will help to avoid complications of health and protect the immune system.
Recent scientific studies show that using certain food strategies, you can significantly reduce the level of cortisol in the body. Dear readers, I urge you to take a closer look at your daily diet, and include the following foods on the menu.
Omega 3 fatty acids
Scientists say that taking fish oil for 3 weeks reduces the level of cortisol compared to a group that did not take it. The fact is that fish oil contains a large amount of omega-3 fatty acids. To products with high content, Omega-3 is referred to as: salmon fillet (only not grown on the farm, but caught off the coast of Alaska), halibut, mackerel, walnuts, almonds, flaxseed oil.
Vitamin C
Increasing the intake of vitamin C, which is found in citrus fruits, in sweet peppers and dark green leafy vegetables, can also significantly reduce the level of cortisol in the blood. These are the results of a study conducted at the University of Alabama.
Low glycemic index
Glycemic index (GI) is a symbol of the rate of cleavage of any hydrocarbon-containing product in the human body in comparison with the rate of glucose cleavage, whose glycemic index is considered to be a reference (GI glucose = 100 units). The faster the product splits, the higher its GI index. Products with a high glycemic index, getting into the body, are rapidly digested and raise the level of sugar in the blood, stimulating the pancreas to a sharp release of the hormone insulin. Thus, if your daily diet consists mainly of foods with a high glycemic index, and therefore the release of the hormone insulin occurs in your body regularly and often, then you can hardly ever lose weight and lower the level of cortisol. On the Internet there are whole tables, in which GI is given for each product. The most optimal glycemic index for protein products (eggs, lean meat, dairy, fish), vegetables and whole grains.
Black chocolate
Good news for chocolate lovers. Researchers from Switzerland found out the effect of dark chocolate on metabolism and the level of cortisol. At the end of a two-week experiment, the researchers found that the group eating 40 grams of dark chocolate a day decreased cortisol in the blood.
Keep in mind that in addition to proper nutrition, you need to sleep (7 to 9 hours) and exercise regularly. In addition, taking a rose hip extract also leads to a decrease in the “stress hormone” in the blood, an additional bonus of which is also the fight against cold and flu.