Conquering Cortisol with Food
Let’s talk cortisol! Cortisol is a cholesterol-based hormone that is strongly associated with the human stress response. In fact, it is often known as the “stress hormone.” As the body perceives stress, the adrenal glands (small walnut shaped glands located on the top of each kidney) release cortisol into the bloodstream as part of the fight-or-flight mechanism. Although cortisol is essential for managing acute stress, when the stress doesn’t stop, cortisol continues to be released and levels in the blood can remain elevated. Cortisol’s effects on the body are wide and varied. Some of the ways exposure to chronically elevated levels of cortisol can impact the body include:1
- Depressed immune cell function
- Heightened muscle tissue breakdown
- Challenges initiating sleep
Fortunately, there are a few things that can be done to help the body better deal with the effects of stress and minimize the health risk from exposure to chronically elevated cortisol levels. In addition to stress management techniques like meditation, exercise, and deep breathing, one of the biggest ways to impact health is through supplying the body with nutrient dense foods. The food choices one makes can have a deep, lasting impact on health:
- Foods rich in plant-based omega-3: Adequate levels of omega 3s are associated with several markers of health as well as lower inflammatory markers and blunted stress response.2 Omega-3 rich plant foods include chia seeds, Brussels sprouts, hemp hearts, walnuts, and certain algae sources.
- Foods rich in Polyphenols: Polyphenols are abundant phytonutrients found in every plant food. Polyphenols serve as a powerful, whole body health support, but play a special role in the stress response by preventing dampening of the immune response due to the impact of stress on the body.3 Brightly colored spices, herbs, and plants like wild blueberries, turmeric, parsley, and tomatoes are amazing sources of polyphenols among other health enhancing nutrients.
- Foods rich in Vitamin C: Although humans do not “store” vitamin C, the adrenal glands have among the highest amounts of Vitamin C in the body. Interestingly, secretion of adrenocorticotropic hormone (ACTH, a hormone secreted by the pituitary whose key function is to signal production of more cortisol) has been shown to preferentially increase the levels of vitamin C in the kidney’s blood supply over peripheral tissues.4 Vitamin C rich foods include bell peppers, strawberries, kiwis, and citrus.
In addition to diet, including potent stress-squashing botanicals like Vimergy Organic Lemon Balm and Vimergy Organic Ashwagandha and cellular level nutrients found in Vimergy Vegan EPA & DHA, Vimergy Micro-C, and Vimergy Adapto-B capsules provides multi-dimensional health and stress balancing support. Formulated with potency, purity, and performance in mind, this Vimergy bunch is ready to support you with both the expected and the surprises in your health and life.
Kushinda Cortisol kwa Chakula Hebu tuzungumze Cortisol! Cortisol ni homoni inayotokana na kolesteroli ambayo inahusiana sana na majibu ya binadamu ya mkazo. "Hii ni kwa sababu ya ""hormoni ya mkazo"" ambayo hufahamika kama ""kikosi cha adrenal"" ambacho hutolewa kwenye figo za binadamu na kutoa cortisol katika damu kama sehemu ya utaratibu wa ""upigana au kukimbia.""" Ingawa cortisol ni muhimu kwa ajili ya kusimamia mkazo mkali, wakati mkazo haina kuacha, cortisol inaendelea kutolewa na viwango katika damu inaweza kubaki juu. Athari za kortizoli kwenye mwili ni nyingi na mbalimbali. Madhara ya viwango vya juu vya cortisol katika mwili ni pamoja na: - Uharibifu wa utendaji wa seli za kinga - Uharibifu wa misuli - Matatizo ya kuanza usingizi - Kwa bahati nzuri, kuna mambo machache ambayo yanaweza kufanywa kusaidia mwili kushughulikia athari za mkazo na kupunguza hatari ya afya kutokana na mfiduo wa viwango vya juu vya cortisol. Pamoja na mbinu za kudhibiti mkazo kama vile kutafakari, mazoezi, na kupumua kwa kina, moja ya njia kubwa ya kuathiri afya ni kupitia kuandaa mwili na chakula cha lishe. Kwa sababu ya hali ya afya, chakula kinachotumiwa kwa muda mrefu kinaweza kuwa na athari kubwa kwa afya: vyakula vyenye omega-3 vinavyotegemea mimea: Viwango vya kutosha vya omega-3 vinahusishwa na alama kadhaa za afya, pamoja na alama za chini za uvimbe na majibu ya mkazo. - Vyakula vyenye polyphenols: Polyphenols ni phytonutrients nyingi zinazopatikana katika kila chakula cha mimea. Polyphenols ni nguvu, mwili mzima afya msaada, lakini kucheza jukumu maalum katika majibu ya mkazo kwa kuzuia dampening ya majibu ya kinga kutokana na athari ya mkazo juu ya mwili. vikolezo rangi mkali, mimea na mimea kama blueberries mwitu, turmeric, parsley, na nyanya ni vyanzo ajabu ya polyphenols miongoni mwa virutubisho vingine afya kuongeza. - Vyakula vyenye vitamini C: Ingawa wanadamu hawahifadhi vitamini C, tezi za adrenal zina kiasi kikubwa zaidi cha vitamini C mwilini. Kwa mfano, adrenocorticotropic (ACTH) - homoni inayotokana na pituitary ambayo ina jukumu la kuashiria uzalishaji wa cortisol - inaonekana kuongeza kiwango cha vitamini C katika damu ya figo kuliko tishu za pande zote. Vimergy Organic Lemon Balm na Vimergy Ashwagandha ni viungo vya afya vya afya na afya vya mwili vinavyopatikana katika Vimergy Vegan, Vimergy Micro, Vimergy Adapter, na Vimergy Adapter. Kwa kuwa imebuniwa kwa kuzingatia nguvu, usafi, na utendaji, hii Vimergic bunch iko tayari kukusaidia na matarajio na mshangao katika afya yako na maisha.