While stress is commonly associated with a lack of sleep or work pressures, nutrition experts emphasize that diet plays a crucial role in how the body handles cortisol, widely known as the "stress hormone."
اضافة اعلان
Although cortisol is essential for regulating the sleep-wake cycle, maintaining energy levels, and managing blood sugar, inflammation, and blood pressure, prolonged elevation of this hormone can become a health burden that affects the body in multiple ways, according to the American magazine Real Simple.
American dietitian Amy Shapiro explains that cortisol is part of a complex hormonal system that helps the body maintain its balance and respond to daily stressors. She notes that chronic elevation of cortisol can be linked to increased blood sugar, weakened immunity, sleep disturbances, and high blood pressure.
Meanwhile, functional nutrition expert Tara Rochford points out that cortisol helps the body cope with stressful situations and threats. However, she warns that chronic stress can keep this hormone detrimentally high, eventually leading to bodily exhaustion.
Experts believe that daily dietary patterns play a pivotal role in regulating cortisol levels, especially since certain foods can cause sharp fluctuations in blood sugar or increase inflammation, making the hormone harder to control.
Dietary Triggers of High Cortisol
Pastries and Sweets: Morning treats like donuts, cinnamon rolls, and pancakes contain refined sugars that cause a rapid spike in blood sugar followed by a sharp crash. This prompts the body to secrete more cortisol to restore balance. Experts advise consuming sweets as part of a complete meal that includes protein, healthy fats, and fiber to mitigate this effect.
Sugary Breakfast Cereals: A popular and quick option, these are often high in sugar and low in fiber, causing energy fluctuations and increasing the body's stress response. Replacing them with more balanced options like oatmeal or Greek yogurt with fruits and nuts is highly recommended.
French Fries and Ultra-Processed Foods: These are linked to increased inflammation and metabolic stress, which can contribute to raising cortisol levels over time, especially when consumed frequently. Relying on minimally processed, whole foods—such as high-quality proteins, healthy fats, and complex carbohydrates—is advised.
Refined Carbohydrates: White bread can cause similar disruptions, triggering a rapid rise and subsequent sudden drop in blood sugar, which can stimulate the body's stress response. It is recommended to add protein and fiber to meals or swap refined carbs for fiber-rich alternatives like oats and legumes.
The Impact of Sodium and Saturated Fats
Canned Soups: These often contain high levels of sodium, which can activate the body's stress response systems alongside affecting blood pressure, thereby contributing to elevated cortisol. Balancing sodium intake by consuming potassium-rich foods like bananas, leafy greens, and avocados is recommended.
Saturated Fats (e.g., Bacon): Diets high in saturated fats can amplify the body's response to cortisol and increase inflammation. It is advised to reduce their consumption and replace them with healthy fat sources like olive oil, fatty fish, and nuts.
Flavored Potato Chips: These fall under foods that negatively impact stress levels because they combine salt, fat, and additives in a blend that can disrupt the body's stress pathways when overconsumed.
The Experts' Verdict:
The issue does not lie in the occasional consumption of these foods, but rather in relying on them repeatedly as part of the daily diet. To maintain stable energy levels and promote a more balanced response to stress, it is vital to focus on whole, minimally processed foods such as vegetables, whole grains, legumes, and healthy fats.
