He stress It is part of everyday life and although exercises such as meditation or yoga help to relieve it, Feed plays a key role in the regulation of Cortisolknown as that “stress hormone”.
Nutrition experts agree on this What you eat has a direct influence on your hormonal balance. The relationship between Nutrition and mental health It is bidirectional as food affects emotional state and stress Changes eating habits.
Cortisol It is produced by the adrenal glands and is essential for responding to alarm situations. However, if the value remains high over a longer period of time, it can have negative consequences for the body.
Sustained excess of this hormone is associated with weight gain, high blood pressure, blood sugar imbalances, and increased inflammation. Maintaining balanced levels contributes to overall well-being and metabolic function.
The relationship between Food and stress It’s direct. Consuming certain nutrients promotes a more stable hormonal response, while an unbalanced diet can lead to spikes in blood pressure. Cortisol all day.
Recommended foods include Salmonrich in fatty acids Omega-3, known for its anti-inflammatory effects and its ability to promote the regulation of stress. They can also be replaced with flax or chia seeds.
Avocado provides magnesiuma key mineral in the regulation of Cortisol and in the reduction of Fear. In addition, it contains healthy fats that contribute to hormonal balance and the feeling of satiety.
Eggs are another excellent option. You contribute to it Tryptophanan amino acid precursor to serotonin that is linked to emotional well-being. They also contain vitamin B12, which has been linked to reducing mental fatigue.
Maintain one adequate protein intake helps stabilize blood sugar levels. This reduces the body’s need for release Cortisol to compensate for energy losses, a common mechanism in situations of prolonged stress.
The Gut health It also affects the stress response. Fermented foods such as yogurt or kefir, combined with fiber-rich vegetables, contribute to a balanced microbiota and better hormone regulation.
Bananas and spinach are added for their magnesium and fiber content. These nutrients contribute to muscle relaxation and emotional stability in addition to providing general nutritional benefits.
Just like some foods help regulate stressothers can increase this Cortisol. Sugary and highly processed products cause a rapid increase in glucose, which stimulates the release of this hormone.
The caffeinated drinks You can also increase the Cortisol temporary, especially during excessive consumption or in moments of high emotional stress. The effect varies depending on each person’s sensitivity.
Alcohol disrupts emotional regulation and can worsen anxiety symptoms. In the long term, frequent consumption is associated with greater inflammation and changes in the nervous system.
The Trans fatsfound in fried foods and industrial products are associated with a higher risk of inflammation, anxiety and mood disorders, according to public health research.
In addition to the dietExperts recommend regular physical activity, at least 150 minutes per week, adequate rest and relaxation techniques such as deep breathing or contact with nature.
Sleeping less than seven hours per night causes cortisol levels to rise and makes it more difficult to regulate. Limiting constant exposure to news and social media also helps reduce daily emotional overload.
As far as drinks are concerned, it is recommended Prefer water and opt for green tea instead of coffee. There is no solid evidence that supplements lower blood sugar. CortisolTherefore, it is recommended to always consult a professional.
Although the Feed doesn’t eliminate that stressSmall, sustainable changes in diet and lifestyle can help maintain it Cortisol bring it under control and improve general well-being.
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