Untungnya, ahli gizi Amerika, Kathlin Lopez dan Caroline Williams, membagikan wawasan tentang bagaimana diet yang tepat dapat membantu mengelola tingkat cortisol dan mengatasi kelebihan berat badan. Lopez menekankan pentingnya nutrisi seperti asam amino, asam lemak, elektrolit, vitamin, dan karbohidrat untuk mencegah aktivasi sistem saraf “lawan atau lari”. Ia menyarankan agar produk alami seperti daging, sayuran, buah-buahan dalam jumlah sedang, dan karbohidrat kompleks seperti oatmeal atau roti gandum utuh dapat membantu menenangkan diri.
Ketiga produk yang sangat direkomendasikan oleh para ahli untuk mengurangi stres dan membantu penurunan berat badan adalah alpukat,daun selada,dan cokelat hitam. Ketiganya kaya akan vitamin dan antioksidan yang mendukung kesehatan sistem saraf. Williams menambahkan bahwa diet anti-inflamasi secara keseluruhan, seperti diet Mediterania yang kaya akan sayuran, ikan, biji-bijian utuh, kacang-kacangan, dan lemak sehat, adalah pilihan terbaik. Selain penyesuaian diet, para ahli juga menyarankan olahraga teratur, tidur yang cukup (7-9 jam), serta teknik pernapasan dalam dan relaksasi untuk menurunkan kadar cortisol.
*Penafian: Informasi yang disajikan dalam artikel ini ditujukan untuk tujuan informasi umum saja dan tidak boleh dianggap sebagai nasihat medis atau kesehatan. Selalu konsultasikan dengan profesional kesehatan yang berkualifikasi untuk setiap pertanyaan atau kekhawatiran yang Anda miliki mengenai kondisi kesehatan Anda atau sebelum membuat perubahan apa pun pada diet atau gaya hidup Anda.*
What is the connection between the gut microbiome and the HPA axis?
Table of Contents
- 1. What is the connection between the gut microbiome and the HPA axis?
- 2. 3 Foods That May Help Lower Cortisol Levels
- 3. Understanding Cortisol & Its Impact
- 4. 1. Fatty Fish: Omega-3s & Cortisol Regulation
- 5. 2. Dark Chocolate: A Delicious Stress Reliever
- 6. 3.Probiotic-Rich Foods: Gut Health & Cortisol Connection
3 Foods That May Help Lower Cortisol Levels
Understanding Cortisol & Its Impact
Cortisol, frequently enough dubbed the “stress hormone,” is crucial for survival. As DocCheck Flexikon notes, it’s vital for humans and higher animals, working alongside catecholamines to help us respond to stressful situations – infections, trauma, even surgery. https://flexikon.doccheck.com/de/Cortisol However, chronically elevated cortisol levels can wreak havoc on your health, contributing to weight gain, sleep disturbances, anxiety, and a weakened immune system. Managing stress and incorporating cortisol-reducing foods into your diet can be a powerful step towards well-being. This article explores three readily available foods that may help regulate cortisol levels and promote a calmer,healthier you. We’ll focus on practical dietary changes for stress management and hormone balance.
1. Fatty Fish: Omega-3s & Cortisol Regulation
fatty fish, like salmon, mackerel, and sardines, are nutritional powerhouses, particularly rich in omega-3 fatty acids. These essential fats play a meaningful role in brain health and have been linked to cortisol reduction.
How it effectively works: Omega-3s help improve the body’s response to stress, possibly mitigating the surge in cortisol during challenging times. They also possess anti-inflammatory properties,which can counteract some of the negative effects of chronic stress.
Benefits Beyond Cortisol: Improved heart health, enhanced cognitive function, reduced risk of chronic diseases.
Practical Tips:
aim for at least two servings (3-4 ounces each) of fatty fish per week.
Choose wild-caught salmon whenever possible, as it generally has a higher omega-3 content.
If you don’t enjoy fish, consider a high-quality omega-3 supplement.
Related Searches: omega-3 benefits, anti-inflammatory diet, brain health foods
2. Dark Chocolate: A Delicious Stress Reliever
Good news for chocolate lovers! Dark chocolate (with a high cocoa content – 70% or higher) can be a surprisingly effective tool in managing cortisol.
How it Works: Dark chocolate contains flavonoids, antioxidants that have been shown to reduce stress and improve mood. These compounds may help lower cortisol levels by protecting cells from damage caused by stress hormones. It also triggers the release of endorphins, natural mood boosters.
Benefits Beyond Cortisol: Improved cardiovascular health,enhanced cognitive function,potential mood elevation.
Practical Tips:
Opt for dark chocolate with at least 70% cocoa content.
Limit your portion size to 1-2 ounces per day to avoid excessive sugar intake.
Pair dark chocolate with a healthy fat source,like almonds,for sustained energy.
Real-World Example: A small study published in the Journal of Nutritional biochemistry found that consuming dark chocolate for a period of two weeks led to a reduction in cortisol levels and improved feelings of calmness in participants.
Related Searches: antioxidant foods, mood boosting foods, healthy chocolate options
3.Probiotic-Rich Foods: Gut Health & Cortisol Connection
The gut-brain connection is increasingly recognized as a key player in stress management and hormonal health. Probiotic-rich foods, like yogurt, kefir, sauerkraut, and kimchi, support a healthy gut microbiome, which can positively influence cortisol levels.
How it Works: A balanced gut microbiome helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress response system. An imbalance in gut bacteria can exacerbate stress and contribute to higher cortisol levels.
Benefits beyond Cortisol: Improved digestion, enhanced immune function, increased nutrient absorption.
practical Tips:
Incorporate a variety of probiotic-rich foods into your daily diet.
Choose yogurt with live and active cultures.
Start with small portions of fermented foods to assess your tolerance.
Consider a probiotic supplement if you struggle to consume enough probiotic-rich foods.
Case Study: Researchers at Leiden University in the Netherlands found a correlation between gut microbiome composition and cortisol awakening response (CAR), a measure of cortisol levels upon waking. Individuals with a more diverse gut microbiome tended to have a healthier CAR.
Related Searches: gut health diet, probiotic benefits, fermented foods for health, HPA axis
