High levels of the hormone cortisol can cause stress, which can lead to weight gain, sleep problems, and a weakened immune system. However, it is possible to influence cortisol levels through nutrition.
Oku.AzAs reported by Gazeta.ru, Russian endocrinologist Yekaterina Kazachkova warned about this.
The doctor pointed out that cortisol really plays an important role in the body. It helps to cope with tensions and mobilize resources in critical situations. But when stress becomes chronic, high levels of cortisol begin to work against us.
“What happens in case of prolonged stress? The body is constantly in a state of ‘combat readiness’. This causes metabolic disturbances, sleep problems and a weakening of the immune system. People start to gain weight, especially in the area abdomen, a condition called ‘cortisol belly’. But the good news is that we can influence the level of cortisol through nutrition, which will help reduce the negative impact of stress on the body,” said the expert.
Among them he especially mentioned dark chocolate.
“Cacao is rich in antioxidants that help reduce cortisol levels. Choose chocolate that contains at least 70% cocoa,” recommends the endocrinologist.
Omega 3 fatty acids, rich in fatty fish, especially salmon, sardines and mackerel, help regulate cortisol levels, the expert said.
The doctor called to pay attention to fruits and vegetables:
“Avocado: this fruit is rich in vitamin B5, necessary for the normal functioning of the adrenal glands, which secrete cortisol. Blueberries: the antioxidants they contain help combat oxidative stress. Spinach and other vegetables: magnesium, which is rich in these foods, helps calm the nervous system Citrus “Vitamin C in oranges, grapefruits and lemons helps reduce cortisol levels after stressful situations. Nuts and seeds are rich in zinc, which helps regulate the adrenal glands.”
At the same time, the doctor emphasized that just including these foods in the diet will not solve the problem of chronic stress. A comprehensive approach is needed, including work on proper nutrition, physical activity and psychological state.
“In my practice, I often see that patients underestimate the effect of nutrition on the hormonal background. A correctly selected diet can work wonders. For example, one of my patients complained of constant fatigue and weight gain. Analyzes showed high levels of cortisol We developed a nutrition plan based on foods that reduce cortisol, after 4 months he not only lost 15 kg of weight, but also noticed that he began to feel much better and had an increase in energy,” said the endocrinologist.
But he pointed out that each case is individual: what suits one person may not suit another. Therefore, it is important to consult specialists and perform the necessary tests.
“If you think that stress has a negative effect on your health and weight, you should not delay visiting the endocrinologist. Timely diagnosis and correctly selected therapy will help restore balance in the body and improve quality of life,” he concluded. the doctor
