High levels of cortisol In the long term, they are linked to sleep problems, irritability, anxiety and depressionin addition to changes in blood pressure and blood sugar. It can also suppress the immune system and promote digestive problems such as intestinal inflammation, … indigestion or irritable bowel.
We are talking about a key hormone in the stress response and, when it remains elevated for a long time, it can have a negative effect on weight, sleep, immune system and mood. Little joke.
Food does not replace good stress management, but certain foods help modulate cortisol and to protect the body against its effects.
Nutrients associated with better cortisol regulation
In this context, the famous science communicator Marian García, better known as Boticaria García, made a publication on social networks about foods that help us regulate cortisol. “It’s the conductor who coordinates our internal balance“It controls inflammation and the immune system,” explains the pharmacist, who specifies that it participates in the sleep-wake rhythm, regulates energy and helps keep blood pressure and the heart ready.
Several nutrients have been associated with better cortisol regulation: vitamin C, omega-3 fatty acids, magnesium, complex carbohydrates and probiotics. The integration of these foods into a varied diet, combined with regular exercise and relaxation techniques, contributes to keep the stress response more balanced.
“THE vitamin C It intervenes in the brain-kidney axis, where cortisol is produced; and it has been found that in stressful situations it can reduce cortisol levels. For example, Boticaria is holding an orange and a kiwi.
The expert in the recording indicates the foods rich in magnesium: “It’s the key to relaxing the nervous system, so if we lack it, we may respond less well to stress.” For example, Boticaria contains spinach, natural almonds or chickpeas.
The specialist continues with the fruits and vegetables rich in antioxidantswhich “neutralize the damage generated by free radicals, and prevent us from continually stimulating the stress axis”, such as broccoli, red pepper and carrots.
Acids omega-3 fatty acids These are other allies in the fight against cortisol, like the salmon it supports. “This reduces inflammation and can soften the response,” explains the communicator, who ends with the very fashionable fermented. “The intestinal microbiota regulates the gut-brain axis, and its balance directly influences the production of cortisol”, as is the case with dairy products such as natural yogurt.
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