How To Reduce Stress Hormones With Food

Powerful Strategies To Stop Or Reduce Stress Eating

05/08/2020 By De’Onte PriceThis post may contain affiliate links. Please read our disclaimer for more info.< /em

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Many people eat to cope with their emotions, including myself, now and then. It is something that we are all susceptible to, so youre not alone.

Before diving into how you can handle stress eating, lets talk about the difference between physical and emotional hunger because knowing the difference between the two is helpful.

Listed From Least To Most Stress

Vitamin C content: 1 cup, 15 mg, 25% DV

Tart and sweet, cherries are like candy from the earth. They’re about 81 percent water per volume so they’ll fill you up for very few calories and a one cup serving boasts a quarter of the day’s vitamin C. Cherries have also been marked as a natural sleep aid thanks to their melatonin content. And speaking of catching some Zzz’s, be sure to read up on these ways to lose weight in your sleep!

Vitamin C content: 1 cup, 13.3 mg, 22% DV

They’re not just known for their UTI-fighting powers cranberries are also one of the lowest-sugar fruits, which makes them a tasty pop of color for your salads or on top of a smoothie bowl.

Vitamin C content: 1 cup boiled, 13.8 mg, 23% DV

This diuretic vegetable is one of the top plant-based sources of tryptophan. Tryptophan is an amino acid which serves as the foundation for serotonin stimulation. When your body produces more serotonin it can boost your mood. Asparagus also boasts high levels of folate, a nutrient that may fight depression. Between all that and the vitamin C, these green stalks are like little sticks of instant joy!

Vitamin C content: 1 cup, 14.4 mg, 24% DV

Vitamin C content: 1 cup, 10.2 mg, 34% DV

Vitamin C content: 1 cup, 27 mg, 45% DV

Vitamin C content: 1 large potato , 28.7 mg, 48% DV

Vitamin C content: 1 cup, 32.3 mg, 53.8% DV

Vitamin C content: 1 large sweet potato , 35.3 mg, 59% DV

Vitamin C content: 1 cup shredded, 39.9 mg, 66% DV

Vitamin C content: 1 cup, 44.2 mg, 74% DV

What Science Says About Lemon Balm

Randomized, double-blind research in 2004 in the journal Psychosomatic Medicine gave participants a single dose of lemon balm or a placebo. After an hour, those taking the higher dose reported reduced stress and improved calmness and alertness.

In another 2011 study, 20 adults with moderate anxiety and insomnia were given 300 mg of lemon balm twice per day for 15 days. Researchers found the lemon balm reduced anxiety and related symptoms by as much as 18% and decreased insomnia by 42%. And they observed no adverse effects.

Lemon balm is also able to effectively increase GABA activity in the brain. Your brain uses the neurotransmitter GABA to prevent over-excitement and achieve balance. It helps keeps our stress levels low and plays a role in sleep.

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Which Foods Reduce Stress

Food choices affect serotonin levels, which in turn influences happiness. Eating the right foods can help clients improve physical, emotional, and mental stress.

Stress depletes the body of many vitamins and minerals, such as vitamins C, B, and E. Even more of a reason to replenish lost nutrients. You must know how to adjust diets to effectively combat stress.

This will help you build a successful career in nutrition. Lets look at foods that provide nutrients to help reduce stress.

More Stress Reduction Techniques And Activities That Lower Cortisol

Here are a few more stress reduction techniques and relaxing activities that have been shown to work, at least in part, by reducing cortisol.

EFT Tapping

A mind-body stress relief technique thats gaining in popularity is the Emotional Freedom Technique, usually referred to as tapping.

It works on the same principles as acupuncture, but no needles are involved.

Acupressure points are simply tapped with the fingertips.

This is a simple technique that anyone can learn to do on their own.

It takes only ten minutes to do a session of tapping.

Amazingly, just a single tapping session can slash cortisol levels and decrease the severity of stress symptoms by 50%.

Massage

Numerous studies support what most of us already know that getting a massage is profoundly relaxing.

A review of the current research on the benefits of massage found that a massage significantly reduces cortisol and increases the feel-good neurotransmitters serotonin and dopamine by 28% and 31%, respectively.

Essential Oils

I like to call lavender the Swiss army knife of essential oils because it does so many things.

Its relaxing properties are legendary and we now know that one of the ways it works is by reducing cortisol.

Interestingly, inhaling any scent good or bad affects cortisol levels.

Unpleasant smells increase cortisol while smells you find pleasant decrease it.

These synthetic fragrances are made of chemicals that can literally make you sick.

Creative Expression

Spending Time in Nature

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Eat A Nutritious Diet

Nutrition can influence cortisol for better or for worse.

While all foods can be enjoyed in moderation, being mindful of the foods you eat may alleviate symptoms of stress and help you better manage your cortisol levels.

Regular high added-sugar intake may result in elevated cortisol levels. Interestingly, a high sugar diet may also suppress cortisol release during stressful events, making it more difficult for your body to handle stressful situations (

82 ):

Summary

For better gut and mental health, opt for a nutrient-dense diet full of whole fruits and vegetables, whole grains, healthy fats, and foods high in prebiotics and probiotics.

Sleep Hygiene Tips For Lower Cortisol Levels

• Go to bed at a regular time each night.
• Set an alarm to get you up at the same time each morning.
• Wash your bedding and night clothes regularly.
• Keep distractions, like noise, tv, and phones, to a minimum before bed.
• Avoid caffeine in the afternoon and evening.
• Dont exercise in the evening.
• Avoid bright lights and screens before bed.

FACTShift work from early adulthood is associated with increased, prolonged cortisol levels and a higher body mass index .

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Magnesium And Zinc Noms

Most nuts are great sources of magnesium, zinc, and dietary good fats, so they should be a staple of just about any diet that values balance, variety, and moderation.

However, in times of stress, pistachios, sunflower seeds, or any shelled nut can help stress for a more simple reason many people may find the repetition of removing the shells of these nuts to be meditative, or at least something to distract from whatever is stressing you out in the moment.

What Are The 8 Ways To Overcome Stress

8 Smart Tips for Successfully Managing Stress

• Step Back and Put the Problem in Perspective.
• List Some Solutions and Come Up With a Plan.
• Accept Those Things Beyond Your Control.
• Give Yourself a Break to Relax and Recharge.
• Try to Get Some Regular Exercise Every Day.
• Open Up to People and Express Your Feelings.

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Food To Help Manage Stress

Eating a well-balanced diet may help reduce the impact that stress has on your body by lowering blood pressure, boosting immune health, and stabilizing mood .

Here are some examples of foods that may help reduce stress :

• Vitamin C rich foods, such as oranges and grapefruit .
• Complex carbs such as whole grain, vegetables, and fruit .
• Magnesium-rich foods such as spinach and salmon .
• Foods that contain omega-3 fatty acids such as salmon, walnuts, and pistachios .

What To Do About It

Effectively dealing with stress requires an integrative approach that not only addresses the causes of stress but also works to actively reverse the damage that has already been done. For me personally, this is one of my toughest health challenges to address, since even though I know what I should be doing, I dont always have time to fit it all in.

To start, we definitely must address the basics:

• Physical Stress: While some physical stress is good other types can be harmful and dietary causes also create a physical stress. A poor diet, especially one that includes any foods you are intolerant or allergic too can create a stress reaction in your body, even if you minimize other types of stresses. To help reduce physical stress, eat a solid real-food diet, get enough sleep and avoid toxins when you can. See the supplement and sleep info below for some practical tips.
• Emotional Stress: This one can obviously have many causes, but can often be addressed by working through tough relationships, making time for prayer and meditation, keeping a gratitude journal to focus on the positive, and making time to unwind.
• Mental Stress: Similar to emotional stress, this type of stress is often helped my meditation, time management, and organization to only need to focus on one tast at a time.

Since this is one of my biggest struggles personally, Ive been experimenting lately with ways to reduce stress and wanted to share some of the ones that seem to be working for me:

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How Diet Can Help

Eating a balanced and healthy diet is key to helping our bodies to manage the physiological changes caused by stress. An important part of any stress response includes identifying and reducing the causes of stress. Adrenal function is significantly influenced by blood sugar levels, therefore much of the dietary advice below aims to stabilise levels of sugar in the blood.

Choose whole, natural foods and ensure a minimum of five portions of non-starchy vegetables per day and eat a rainbow!

More on fruit & veg intake

Start the day with a balanced breakfast. Avoid sugary cereals, pastries and too much caffeine.

Healthy breakfast inspirationIs porridge healthy?

Prioritise protein. When chronically stressed the body has an increased demand for protein. Protein requirements are estimated at 0.7-1.8g per kg body weight daily. Choose lean meat, chicken, fish, eggs, beans, lentils, nuts and seeds in each meal. Protein helps to slow the release of sugar into the blood stream.

More on protein

Try not to skip meals. Ensure that you eat regularly, taking healthy snacks as necessary. Small, regular meals will help to maintain energy levels and mood, while decreasing tiredness and irritability.

More on energy5 top tips to boost energy

More on sugarTop 10 low-sugar snacks

More on hydrationIs coffee good for you?

More on stress and digestion

Are There Herbs Or Supplements To Reduce Cortisol

The supplement aisle at the natural foods store is hardly a one-way ticket to a stress-free life. But some items may help keep cortisol levels in a healthy range, Dr. Lin says. Research suggests these herbs and natural supplements might lower stress, anxiety and/or cortisol levels:

• Chamomile.

While some herbs might help lower cortisol levels naturally, you dont want to swallow everything in sight, Dr. Lin says. Teas like lemon balm and chamomile are quite safe. But if youre thinking about trying herbs in supplement form, talk to a trained provider first.

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Tend To Your Spirituality

If you consider yourself spiritual, developing your faith can also help improve cortisol levels.

Studies show that adults who expressed spiritual faith experienced lower cortisol levels in the face of life stressors such as illness (

69 ).

If you do not consider yourself spiritual, these benefits may also be available through meditation, developing a social support group, and performing acts of kindness .

Summary

For those with spiritual inclinations, developing faith and participating in prayer can help manage cortisol. Whether youre spiritual or not, performing acts of kindness can also improve your cortisol levels.

Foods & Herbs That Reduce Stress Hormones

2021/09/22 by Meital James

Any time we feel stressed, our body releases two stress hormones cortisol and adrenaline, which prepare our body for an emergency.

But when we are chronically stressed, this constant release of hormones can cause symptoms such as tense muscles, digestive problems, irritability, sleep problems, and more.

To recover from this, and to re-balance the adrenal system, the body needs stress-relieving foods and herbs.

In this post, youll find the most beneficial foods to eat during stress, according to ancient Chinese medicine.

Page Contents

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Cortisol And Stress: The Basics

Cortisol is one of several hormones the body produces naturally. Cortisol levels do go up when youre stressed. But it doesnt deserve its bad rap.

Cortisol supports overall health, Dr. Lin says. It helps us wake up, gives us energy during the day and lowers at night to help us sleep and rest.

The problem arises when chronic stress keeps cortisol levels high for the long haul. High cortisol levels over weeks or months can lead to inflammation and a host of mental and physical health problems, from anxiety to weight gain to heart disease.

Foods That Lower Cortisol

Foods that are naturally high in polyphenols lower the cortisol stress hormone. The long-term health benefits of drinking green tea, for example, are well established, and drinking just a half a cup per day keeps the risk of developing depression and dementia low.

Eating plenty of foods that reduce cortisol and restricting your sugar intake will keep your stress response under control.

TIPDark chocolate is rich in polyphenols and reduces salivary cortisol levels.

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Get The Right Amount Of Sleep

Prioritizing your sleep may be an effective way to reduce cortisol levels. Chronic sleep issues such as obstructive sleep apnea, insomnia, or shift work have been associated with higher cortisol .

One review of 28 studies in shift workers found that cortisol levels were higher in workers who slept during the day rather than at night .

Those on rotating shifts have been linked with poorer health outcomes, such as obesity, heart disease, type 2 diabetes, and worsened mental health (

18 ):

Summary

Practicing good sleep hygiene can help to keep cortisol in a normal rhythm. Keeping a consistent sleep schedule, avoiding caffeine 6 hours before bed, and staying off your cell phone right before bed are effective strategies.

Listen To Relaxing Music

During stressful times, listening to soft and soothing music can play a key role in reducing your stress hormone levels. In fact, music works as a natural stress buster and helps you calm down quickly.

A 2003 study by the New York Academy of Sciences found that cortisol levels decreased more rapidly in the saliva of subjects exposed to music than subjects recovering from stress in silence. The study suggests that relaxing music after a stressor can act by decreasing the post-stress response of the hypothalamic-pituitary-adrenal axis.

Music is even useful in reducing stress in patients before operations or surgeries. A study published in Frontiers in Psychology in 2011 found that listening to music reduces sedative requirements to reach light sedation under regional anesthesia.

A recent 2016 study published in Public Health found that attending a cultural event can have an impact on endocrine activity and in reducing cortisol levels.

Whenever you are under stress, listen to some music of your choice. If you are skilled at playing a musical instrument, play that instrument to combat stress in your life.

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How To End Stress

Contents

How can we handle stress in healthy ways?

Why Herbs Can Be An Easy And Effective Solution To Fight Stress

An herb is a plant with leaves, seeds, or flowers that people use for flavoring, food, medicine, or perfume. In the modern world, people use the word herb to refer to a plant thats used for healing or medicinal purposes.

For centuries, people in many cultures around the world have used a variety of herbs to fight stress. And, as youll see below, science is beginning to prove the remarkable powers of some of these plants.

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Limit Consumption Of Certain Food Groups

Just as some foods can help reduce stress, others can increase it. Sugar is one of the most popular nutrients that contribute to inflammation. Consuming too much sugar leads to increased insulin levels. When insulin levels are drastically increased, those levels eventually drop. This is where energy crashes come from.

That constant fluctuation affects mood and emotions. High levels of inflammation and stress cause damage to healthy tissues and hormones. Avoid physical and emotional complications by limiting the following types of foods or nutrients:

• White flour
• Processed foods including meat, carbs, and junk food
• Salt

Foods And Herbs That Reduce Stress Hormones

Here are some recommended foods during stressful times:

1. Green vegetables lettuce, baby leaves, radish leaves, rocket, arugula, broccoli, spinach, cabbage, sprouts, basil, fresh or dried wheat germ.

I just do a daily shake of greens with 1 banana to sweeten up this stress-relieving smoothie, I carry it around with me in my Blendjet and make a fresh shake whenever I want to.

2. Algae such as chlorella, and spirulina . They are very nourishing, strengthen and renew the hormonal, nervous and immune system, strengthen the blood and regulate metabolism.

3. Herbal infusions chamomile and Melissa nourish the central nervous system and glands.

4. Green tea contains a small amount of caffeine but helps treat headaches, depression, stimulates the immune system, helps the digestive system, and removes toxins from the body.

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5. Animal protein should be reduced, especially red meat and dairy products. One egg per day, legumes , and fish are recommended.

You should eat moderate portions of whole grains , you should eat a lot of oatmeal that calms the mind. Complex and full carbohydrates rich in dietary fiber contribute to stress relief thanks to a high amount of B vitamins that give a feeling of relaxation .

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