Cortisol, often called the stress hormone, is produced by the adrenal glands and plays a vital role in how the body responds to stress. Let's look at how to manage your cortisol levels.
This hormone helps regulate various bodily functions, including metabolism, blood sugar levels, and the immune system. In times of stress, cortisol is released to provide the body with extra energy and focus, but chronic elevation of cortisol can lead to health problems. It can have a major impact on hormones and menopause.
In today's fast-paced world, high levels of cortisol can cause lots of symptoms including weight gain, sleep issues, high blood pressure and even mental health problems like brain fog, depression and anxiety.
Here are some ways you can manage your cortisol levels:
Adopt the Mediterranean style of eating.
Include meditation in your daily routine.
Choose slow and gentle exercise like walking, yoga, qigong and tai chi.
Avoid caffeine first thing in the morning and eat within half an hour of rising to encourage healthy cortisol levels.
Ensure a balanced intake of protein, healthy fats, and complex carbohydrates.
Avoid skipping meals, as this can lead to cortisol spikes.
Incorporate stress-reducing strategies like exercise, adequate sleep, and mindfulness practices.
Drink plenty of water throughout the day.
Limit screen time and too much stimulation in the evenings.
Foods to Include to Help Manage Cortisol:Omega-3 Rich Foods: Salmon, tuna, mackerel, sardines, flaxseeds, chia seeds, walnuts.
Magnesium-Rich Foods: Spinach, kale, almonds, pumpkin seeds, avocados, bananas.
Vitamin C Rich Foods: Oranges, strawberries, bell peppers, berries.
Fermented Foods: Yogurt, kefir, kimchi, sauerkraut.
Whole Grains: Quinoa, oats, brown rice.
Dark Chocolate: (70% or higher cacao).
Herbal Teas: Chamomile, green tea.
Legumes: Chickpeas, lentils, beans.
Avocados: High in potassium and healthy fats.
Foods to Limit or Avoid to Help Manage Cortisol:Added Sugars: Found in processed foods, sugary drinks.
Refined Grains: White bread, white rice.
Excessive Caffeine: Coffee, energy drinks.
Alcohol: Can disrupt sleep and increase cortisol.
If you suspect that high cortisol is an issue for you, please
book in and see Trish for a personalised plan to help you manage it effectively.
