10 Dietary Changes That Can Reduce Stress Hormones

10 Dietary Changes That Can Reduce Stress Hormones

dietary changesHealth

There are many ways to manage stress, but you may have overlooked your diet. Following healthy strategies such as eating a healthy diet, drinking enough water, and limiting your caffeine is an excellent place to start.  But researchers suggest dietary changes can reduce stress hormones. Here are ten dietary changes you can make to reduce your stress hormones.

What Are the Main Stress Hormones?

Your primary stress hormone is cortisol. It gets released when you’re experiencing pressure causing a fight-or-flight response. Even though cortisol is essential, there are other significant hormones. Hormones like insulin affect weight gain, blood sugar levels, and your body’s stress levels. Other hormones that affect your stress include:

  • Prolactin
  • Growth hormones
  • Thyroid hormones
  • ACTH
  • Gonadotropins
  • Adrenaline
  • Norepinephrine
  • Catecholamines
  • Vasopressin
  • Corticotropin-releasing hormone

stress hormones

What Foods Affect Your Hormones the Greatest?

Sugar is at the top of the list of foods that activate your stress hormones. Sugar causes memory problems and brain fog. Furthermore, there’s even an increased risk of dementia when your diet is high in sugar. This is because it creates insulin resistance, making it harder for your body to process glucose.

Snacking throughout your day also disrupts your hormones and puts stress on your body. When you snack, it increases your insulin, which causes insulin resistance. These up-and-down hormone fluctuations affect your health, mood, and your stress.

10 Dietary Changes That Can Reduce Stress Hormones

If you want to manage health more efficiently, try these ten things.

1 – Eat more magnesium

According to studies, a diet low in magnesium increases anxiety-related behaviors. Foods rich in magnesium have the opposite effect. They make you feel calm and relaxed. Rood high in magnesium include:

  • Spinach
  • Swiss chard
  • Nuts
  • Seeds
  • Whole grains
  • Legumes

Magnesium provides support for your nerve function, muscles, and energy levels. When you are low in magnesium, it increases your blood pressure and puts you at risk for  type2 diabetes, heart disease, and osteoporosis. Having enough magnesium in your body makes a difference in how you feel and function. It improves your PMS, reduces migraines, and promotes lower inflammation.

2 – Eat fatty acids

This is an excellent dietary change to reduce stress if you aren’t eating enough fatty acids. Fatty acids, such as omega 3s, are linked to improving depression. These foods improve your mood and reduce your anxiety levels. Omega 3s create fluidity in your brain cells and play roles in your brain function. Your body can’t produce these essential fats, so you must include them in your diet.

Omega-3-rich foods to include in your diet:

  • Salmon
  • Dark chocolate
  • Fermented foods
  • Oatmeal
  • Bananas
  • Nuts and seeds
  • Blueberries
  • Beans
  • Lentils
  • Coffee

3 – Avoid skipping meals for lifetime dietary changes you can live with

Skipping meals can lead to metabolic syndrome. According to researchers, metabolic syndrome creates conditions in your body that can lead to diabetes, heart disease, stroke, and other health conditions. Metabolic syndrome is also called insulin resistance syndrome. Constant exposure to stress increases your risk of developing metabolic syndrome. How do you know if you have metabolic syndrome?

Know the red flags that reveal metabolic syndrome:

Good chance you have it if you have three or more of these conditions.

  • Large waistline: This is sometimes called an “apple shape.” It’s where you carry extra weight in your stomach area. This shape puts you at risk for heart disease more than if you carry your fat in other parts of your body.
  • High blood pressure: If you have high blood pressure that stays high, it can damage your blood vessels and heart. High blood pressure also builds up plaque, the waxy-like substance that clogs your arteries. Plaque causes blood vessels and heart disease, stroke, or heart attack.
  • High blood sugar: High blood sugar increases your chances of blood clots, damaging your blood vessels and heart. High blood pressure also raises triglycerides, a type of fat found in your blood. If you have high triglycerides, it increases your cholesterol, which leads to heart disease.

Metabolic syndrome is preventable with dietary changes and stress reduction.

4 – Try natural probiotics

Eating foods that are natural probiotics can reduce your anxiety and stress. These foods protect the lining of your gut, where many serotonin receptors live.

Natural probiotics are in these foods:

  • Pickles
  • Sauerkraut
  • Kombucha
  • Kimchi
  • Yogurt
  • Tempeh
  • Miso
  • Buttermilk
  • Some cheeses-mozzarella, cottage cheese, cheddar, gouda

dietary changes

5 – Enjoy foods rich in zinc

Another dietary change to consider is eating more foods rich in zinc. Zinc can improve your mental function and boost your brain health. Prolonged stress decreases zinc in your blood. Having enough zinc in your body stabilizes your cortisol levels, which can lead to hormonal changes.  Food high in zinc include:

  • Cashews
  • Liver
  • Beef
  • Liver
  • Egg yolks
  • Oysters
  • Crab
  • Chickpeas
  • Beans
  • Nuts

Eating a Mediterranean diet will boost your zinc levels. This diet improves your mood and reduces your stress.

7 – Eat foods rich in B vitamins

Foods rich in vitamin B are the “feel good” foods. They help release and regulate hormones, such as dopamine and serotonin. This vitamin’s other roles include:

  • Supports your overall sense of well-being
  • Improves your energy levels
  • Brain function
  • Cell metabolism
  • Prevent infections
  • Cell development and health
  • Stress control and improved mood

The Vitamin B foods include these items:

Make dietary changes by adding vitamin B-rich foods to your daily menu. Vitamin B foods include:

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