Stress Got You Down?
We’ve all been there; maybe it’s a work deadline, a family event that all fell on you to organize, or a serious health concern for yourself or someone you love. It happens because life happens – we get more and more stressed until we reach a breaking point.
- You may feel yourself becoming irritable toward those around you and all self-care goes out the window.
- You may feel your energy is at an all-time low, and the weight starts to creep up, seemingly just to kick you while you’re already down.
Does this sound familiar? If you answered yes, then you may have experienced first-hand what it is like to have chronic stress and cortisol dysregulation. While there is often no way to control what happens in life around us, there are ways to manage it (as best we can) during these difficult times.
Stress & Your Hormones
You may be surprised to learn that our hormones play a huge role in how we respond and manage our stress. Today, we’re diving into the fascinating world of these hormones and exploring the importance of cortisol in our bodies.
Cortisol, often referred to as the “stress hormone”, is a key player in regulating various functions, including metabolism, immune response, and stress management. We have cortisol to thank (and curse) when it comes to long-term stress.
What is Cortisol?
Cortisol is a hormone produced by the adrenal glands, situated on top of our kidneys. It’s an essential part of our hormonal system, helping to keep our bodies in equilibrium.
Normally, cortisol levels are highest in the morning and gradually decline throughout the day. It supports our body’s natural rhythms and aids in functions such as regulating blood sugar, reducing inflammation, and managing stress.
Cortisol sounds awesome, until we burn out and can no longer produce enough to manage our stressful lives. This can look like disrupted sleep, waking in the morning not feeling rested, getting sick easily, irritability of mood, digestive issues, blood sugar imbalance, and weight gain. No fun at all!
The Relationship Between Cortisol & Food
When we encounter a stressful situation, cortisol levels rise, preparing us for action. This is often referred to as “fight or flight.” When we repeatedly activate this system (with no rest or peace), our body can eventually stop responding as effectively, leading to more stress.
But all hope is not lost! Interestingly, the food we consume can influence cortisol production and our body’s stress response. Certain foods and dietary patterns have been found to affect cortisol levels. Below are some ways that we can temper the body’s response to stress and keep our cortisol balanced.
5 Steps to Improve Cortisol Balance:
- Balanced Meals: Maintaining a balanced diet is crucial for overall well-being and cortisol regulation. Include a variety of nutrient-rich foods in your meals, such as lean proteins, whole grains, fruits, vegetables, and healthy fats. Avoid skipping meals, as prolonged periods without food can trigger cortisol release. Aim for regular, balanced meals to keep your cortisol levels stable throughout the day.
- Mindful Eating: Practising mindful eating can help reduce stress and promote cortisol balance. Slow down, savour each bite, and pay attention to your body’s hunger and fullness cues. Avoid distractions while eating, such as screens or multitasking, to fully engage with your meal. By being mindful, you can cultivate a positive relationship with food and minimize stress-induced overeating.
- Limit Caffeine and Sugar: While it may be tempting to reach for a cup of coffee or a sugary treat when tired or stressed, excessive caffeine and refined sugar consumption can disrupt cortisol levels. These substances can cause a spike in cortisol production, leading to energy crashes and increased feelings of stress. Opt for healthier alternatives like herbal tea or natural sweeteners like honey, maple syrup, or dates.
- Incorporate Adaptogens: Certain herbs and adaptogenic substances have been traditionally used to support the body’s response to stress. Adaptogens like ashwagandha, rhodiola, and holy basil have been shown to help regulate cortisol levels and promote a balanced stress response. Incorporate these adaptogens into your diet through herbal teas, supplements, or adding them to your meals.
- Hydration: Don’t forget the importance of staying hydrated! Dehydration can increase cortisol levels, leading to a heightened stress response. Aim to drink enough water throughout the day to keep your body hydrated and support optimal cortisol balance.
Understanding the relationship between food and cortisol empowers us to make mindful choices that support our well-being. By maintaining a balanced diet, practising mindful eating, and limiting caffeine and sugar intake, we can optimise cortisol regulation and promote a healthier stress response. Additionally, incorporating adaptogens and staying hydrated can further support our body’s natural stress management.
There are many reasons you may be experiencing chronic stress, many of which are outside of your control. It can be empowering to realize that there are ways to practise self-care and manage as best you can during these tough times without sacrificing your health. So, let’s spread awareness about the impact of food on cortisol and inspire each other to make nourishing choices that support our overall well-being. Share this article with friends and family, and let’s journey together towards optimal health and balance!
