Whether it be stress in your personal life or stress at your office desk, most of us have some level of stress in our lives. What we may not be aware of is how chronic stress may be affecting our health.
Our endochrine system is a complex system of hormone producing glands and organs that send messages and commands throughout our bodies to carry out vital functions. One of these glands is the adrenal gland, which produces the hormone cortisol, a hormone that helps regulate blood sugar, blood pressure, inflammation and metabolism. Cortisol is also known as the stress hormone for its important role in protecting us from danger. For example, when you encounter a threat, let’s say a grizzly bear charging you in the woods, your adrenal glands promptly release a surge of adrenaline and cortisol, boosting energy and helping you to avoid this danger. Once this danger has passed, the hormones stabilize, blood pressure returns to normal and the day goes on.
But, what happens when you are constantly stressed? The body has a hard time deciphering whether it’s a bear you are running from or a heated debate in a conference room. When stressors are constant, the adrenal glands keep producing cortisol as if the attack is constant, putting you in chronic fight-or-flight mode, leading to various health problems.
SIGNS OF HIGH CORTISOL
Anxiety
Depression
Digestive problems - Cortisol curbs digestion as a way to conserve energy needed to fight off whatever danger is present (The bear again)
High Blood Pressure
Sleep Issues
Sudden weight gain, especially in abdomen and face
PRACTICES TO REDUCE CORTISOL AND STRESS
Exercise: Even just as little as 20 minutes a day has been proven to lower cortisol levels and increase endorphins, the body’s mood elevators.
Meditation
Get outside: A good dose of Vitamin D helps to balance gut bacteria, boosting mood
B Vitamins: B vitamin deficiencies, especially B6 and B12, have been linked to depression
Diet: An anti-inflammatory diet rich in whole unprocessed fruits, vegetables, grains, healthy fats and protein helps balance hormones and the gut.
KEY TERMS
SEROTONIN: A hormone that stabilizes mood and happiness
CORTISOL: The stress hormone
DOPAMINE: Brain chemical that creates feelings of pleasure and reward
ENDORPHINS: Hormones that reduce stress and pain, and increase feelings of well-being
FOOD AND YOUR MOOD
As humans, we tend to gravitate toward sweets to lift our mood, but refined carbohydrates and simple sugars only make things worse. Refined sugars and processed foods cause a temporary dopamine spike in the brain, that is followed by a subsequent crash, causing an imbalance in the brain chemicals. A diet high in refined sugars also increases inflammation throughout your body and gut, leading to mood disorders, anxiety and even depression.
FOODS THAT KILL YOUR MOOD
Refined Sugars and Carbohydrates decrease serotonin production.
Artificial Sugars cause imbalances in gut bacteria and interfere with serotonin production
Inflammatory Oils: Corn, soybean, canola, safflower, palm and sunflower oils all cause inflammation in the gut
FOODS THAT BOOST YOUR MOOD
Omega-3 Rich Foods: Fatty fish like salmon and tuna, as well as plant based sources like chia, flax and hemp seeds help decrease inflammation, balance hormones and lower cortisol
Nuts and Seeds: Almonds, cashews, pumpkin seeds, sunflower seeds and sesame seeds contain trytophan which increases serotonin production.
Coffee: Caffeine, in moderation, boosts dopamine production
Antioxidant Rich Foods: Berries, Vegetables, and Dark Leafy Greens all help decrease inflammation in the gut and brain, reducing cortisol levels
Magnesium Rich Foods: Avocados, bananas, broccoli, spinach and dark chocolate. Not only does magnesium help calm your body and mind, but it reduces inflammation and cortisol.
B Vitamin Rich Foods help regulate dopamine and serotonin. Poultry, Eggs, Chickpeas, Lentils, Edamame