10 foods that help reduce anxiety and stress - How to lower cortisol

10 foods that help reduce anxiety and stress – How to lower cortisol

A hectic routine and a sedentary lifestyle are some of the reasons that trigger anxiety and stress. The symptoms can be varied and affect people of all social classes and ages. When not properly diagnosed and treated in time, these two problems can end up drastically interfering with the patient’s quality of life.

It’s wrong to think that food has nothing to do with the worsening of these two symptoms. With the hectic routine, the vast majority of people end up opting for practicality and not for the quality of what they are eating. Food directly interferes in the routine, not only in productivity and disposition for the day, but can increase levels of stress and anxiety, according to studies. In addition to treating stress and anxiety by a trained medical professional, some habits can help reduce symptoms. Some foods, when consumed correctly, help to combat these problems. Check out the ten most indicated by the experts:

1. Turmeric

Turmeric is a powerful natural anti-inflammatory. As we consider stress an inflammation, this spice becomes indispensable. Curcumin, which is the active compound in turmeric, is difficult to absorb in the human body, but if added to black pepper we increase up to 80 times the absorption of this phytochemical (compound with therapeutic properties). The expert’s suggestion is to consume 1 tablespoon per day distributed at meals, always combined with 1/3 tablespoon of black pepper (You can already make a pot and leave it ready at home with this 3: 1 ratio turmeric for black pepper).

2. Broccoli

Broccoli is a beautiful representative of the family of glycosinolates, compounds that help prevent bowel, prostate and breast cancer. In addition to these properties, it is important for the control of stress, since it helps in the regulation of blood pressure (people with high stress levels always have their pressure altered), in addition to its anti-inflammatory properties that help in relaxing the heart muscles. The recommendation is to consume steamed broccoli (1 cup) steamed 3 times a week.

3. Salmon

Due to the union and synergy of omega-3, vitamin D and selenium, salmon promotes a reduction in stress since these compounds are important for the production of anti-inflammatory hormones and detoxification, helping to eliminate toxins and disinfect the body. The union between omega 3 and vitamin B12 produces a protective layer in the brain allowing a reduction in irritability. The suggestion is to consume 150g of roasted or grilled salmon fillet at least once a week (ideally three times a week).

4. Pumpkin seed

The tryptophan present in the pumpkin seed helps to reduce anxiety and modulate sleep, promoting relaxation. Magnesium enhances relaxation, in addition to acting on the body’s enzymes, helping to generate a feeling of tranquility. Because it also contains iron and proteins, the seeds increase the mood and energy for everyday life. Consume two tablespoons of roasted and shelled seed a day.

5. Egg (whole and with the yolk)

The egg is rich in sulfur and B vitamins that are depleted in our bodies during times of stress and anxiety. In addition to having responsible proteins to reduce the compulsion for sweets, anxiety and the excessive desire to snack. The egg is a food rich in 95% of the nutrients needed by human beings, which is why it is so important in these moments, since our food is almost never healthy when these signs are present. The recommendation is to consume two eggs a day.

6. Dry coconut

TCM, one of the fats in coconut, is responsible for reducing anxiety through hormonal control. Potassium and magnesium communicate between the neurons responsible for thinking and the motor neurons responsible for movements. In this way, they improve agility in activities, reducing chronic fatigue and tiredness. The recommendation is to consume about 20g of dry coconut before bed.

7. Chocolate (70% cocoa)

Cocoa flavonoids are important for protecting heart health and preventing neurological cancer, breast and leukemia. Cocoa can contribute to decrease the stress hormone (cortisol), especially from 4 pm to 6 pm, peak time of the hormone. In addition, it increases the speed of communication of neurons, allowing more focus and concentration, symptoms that are reduced in people with stress and anxiety. The recommendation is to consume 10g per day from 4pm to 6pm.

8. Avocado

Avocado fat is a good fat, along with its antioxidant power, it is responsible for promoting heart health. This is important because stress in a high degree impairs the functionality of the heart and the cardiovascular system, promoting a lack of regulation in the beats / acceleration. In addition, avocado decreases the production of cortisol (stress hormone). Consume 3 shallow tablespoons before bed.

9. Yogurt

Tryptophan is the ingredient to form the hormone of pleasure and well-being. Chromium decreases the desire to eat sweets, which is very present in stressed and anxious people. Phosphorus helps in the production of energy by cells, increasing the disposition and decreasing tiredness. Probiotics are good bacteria that help the intestine to better absorb nutrients from food, improve immunity and assist in the production of the well-being and happiness hormone, serotonin. The recommendation is to consume a 150g pot in the morning or before bed.

10. Oats

Due to the fiber content, oats decrease the blood sugar concentration, thus also reducing the hormone insulin. It signals the body to minimize the production of the stress hormone (Cortisol). In addition to being rich in B vitamins, it promotes protection against damage to neurons. During troubled emotional moments, the body uses our zinc stock, and oats are a great source. Its complex carbohydrate promotes pleasure energy to the brain, reducing anxiety. Consume 3 tablespoons a day in the afternoon (preferably) or for breakfast.

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