Health Fitness

anti cortisol foods

Cortisol is a hormone produced by cholesterol and belongs to the group of glucocorticoids. It separates from the adrenal glands after a signal from the pituitary gland.

Cortisol is called a stress hormone and this is by no means accidental – the main factor stimulating its synthesis is a variety of stresses that can be of a different nature – unhealthy food consumption, hard training, trauma, strong emotions, malnutrition, inadequate sleep, illness, pain tests.

cortisol benefits

When cortisol is at normal levels, it only brings benefits to the body. Its normal secretion is important for a number of important processes. Reduces sensitivity to pain, increases the body’s resistance, improves memory and the ability to concentrate.

High cortisol levels over a long period of time come with a number of negative aspects. Gradually decreases immunity, secretion of testosterone and somatotropin hormones decreases, suppresses thyroid function, blood sugar imbalance, blood pressure increases, cognitive abilities decrease.

Steadily reduces muscle tissue, increases fatty tissue, accelerates cell aging. High cortisol levels cause ulcers, diabetes and stretch marks, bone density is reduced, which greatly contributes to osteoporosis.

symptoms of high cortisol

The symptoms of high cortisol are different. A person suffering from a similar problem begins to experience different mood swings: anxiety, depression, and increased irritability. This is due to the fact that cortisol affects the synthesis of dopamine and serotonin.

As it became clear, cortisol synthesis is highest in the early morning when one has to wake up and be fresh and energetic. People who have high cortisol in the morning feel tired and bored at the same time.

The weight gradually increases because cortisol not only stimulates the appetite but also increases the desire to eat. High levels of the hormone cause [skin dehydration]which in turn causes premature wrinkles and aging.

High cortisol caused by constant stress can lead to an increase in blood pressure and therefore increase the risk of developing cardiovascular disease.

cortisol research

The cortisol study is assigned to determine its blood levels. Two blood samples are usually taken, one in the morning and one in the evening because the levels are different. Most commonly, such a study is designed to diagnose pituitary or adrenal gland problems.

Before the appointment, you have to prepare. To do this, the day before physical activity is avoided, and half an hour before the sample itself goes to bed. Taking some medications can change the results, so if you’re on a pill, you should tell your doctor about them.

The study should not be done after experiencing mental or physical stress during pregnancy or low blood sugar from taking certain medications.

Deviations from the norms may be due to certain diseases and problems. High levels may be due to kidney, liver, obesity, depression, hyperthyroidism. The most common cause is Cushing’s syndrome.

Low cortisol levels can be caused by bleeding in any internal organ or by Addison’s disease.

corrosion control

Avoiding persistently elevated cortisol levels is an important prerequisite for good health. In order to prevent negative consequences, each person should try to observe several basic rules. First of all, it is necessary to reduce stress as much as possible.

It is the main culprit for high cortisol levels and needs to be adjusted. Full sleep is important, too intense workouts should be replaced with moderate ones. Drastic diets are avoided and food must be of quality and complete. Coffee and energy drinks should be cut down to avoid cigarette smoke.

Daily stress caused by commitments, immobilization, caffeine, alcohol and cigarettes, lack of sleep and imbalance in diet must be replaced by exercise, yoga practice and meditation, a complete change in lifestyle .

Food and cortisol

As with many other hormones, nutrition is also one of the most important factors in maintaining normal cortisol levels.

To maintain cortisol levels, especially in the case of active and trained people, an adequate diet must be developed that includes about 6 meals a day, divided into small portions. A sharply reduced caloric intake can increase cortisol levels by up to 40%.

Increases in cortisol are the result of eating too much sugar, chocolate and coffee, foods that are high in fat.

Garlic is one of the most helpful foods in terms of cortisol control. This is because it is rich in vitamin C.

More information on anti-cortisol foods can be found here –