Cortisol is a steroid hormone synthesized by the adrenal glands usually in stressful situations such as a bad day at work, unhe althy diet, heavy physical exertion, in the days around the menstrual cycle and etc. When stress hormone levels rise, it causes blood pressure and blood sugar to rise, our muscle response and breathing changes.
Cortisol is not necessarily just a bad hormone, as there are situations where it helps us act quickly to protect ourselves, be in a rush to win, etc. However, constant stress keeps cortisol levels high, which in the long run harms our he alth.
Sports, enough hours of full sleep, pleasant activities and some he althy foods can help reduce its values.
See which delicious foods to add to your menu
1. Fruits and vegetables high in vitamin C – Vitamin C is a key antioxidant in metabolism, so foods like oranges, peppers, kiwis, tomatoes, broccoli, berries and more can help reduce inflammation in the body and elevated cortisol levels.
2. Foods that are rich in vitamin E – Vitamin E is another key antioxidant that is important not only for immunity, but also for hair, skin he alth. It is found in good amounts in foods such as sunflower seeds, almonds, peanuts, green vegetables, spinach, pumpkin, red peppers.
3. Foods High in Coenzyme Q10 – Coenzyme Q10 helps organs function properly and is a cofactor in metabolism. We can get it by eating fish, spinach, berries, legumes, cauliflower, liver.
4. Foods with beta-carotene content – Another way to counteract high cortisol levels is to add enough of sweet potatoes, dark leafy greens, broccoli, cantaloupe, pumpkin, peppers, berries to our diet.
5. Foods that provide us with polyphenols, like dark chocolate – There's a reason we eat so much chocolate during our menstrual cycle. We are usually tense, and consuming a small amount of dark chocolate is thought to help reduce stress levels during this time.
6. Foods High in Glutathione – Glutathione is a powerful antioxidant that helps regulate cellular processes in the body. When we don't get enough of it, the stress response can increase. We can get this antioxidant from eating spinach, okra, asparagus, avocado and more.
7. Foods High in Lipoic Acid – It helps metabolize carbohydrates and produce energy, and also serves as an antioxidant. It is found in spinach, broccoli, potatoes, tomatoes, carrots and red meat.
8.Foods High in Flavonoids – Flavonoids are plant antioxidants known to help reduce inflammation in the body caused by oxidative stress. You can read more about their benefits here. They are contained in larger quantities in foods such as berries, onions, hot peppers, cabbage, spinach.
9. Foods that are rich in omega-3 fatty acids - We can get these acids from both plant and animal sources. Important for reducing stress damage, brain he alth, heart, metabolism, skin and more. Fish, nuts, seeds, spinach are just some of the foods we can get them with.
10. Foods high in L-theanine – A very important amino acid for our he alth, which is believed to help improve cognitive abilities, mood. We can get it from the consumption of green tea, in which it is mainly found.