Cortisol is the body's main stress hormone, and excess cortisol can negatively impact health, increasing anxiety, mood swings, and other problems. Lowering cortisol levels through diet can effectively help relieve stress and improve overall health.
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The effects of sugary and starchy foods
Sugary and starchy foods can disrupt the normal function of the autonomic nervous system and exacerbate the secretion of cortisol and adrenaline. These foods keep the body in a state of stress for extended periods, so avoiding sugary and starchy foods is key to lowering cortisol levels.
Low-carb diet and intermittent fasting
Low-carb diets, especially ketogenic diets, are very effective in balancing the autonomic nervous system. Studies show that low-calorie and low-carbohydrate diets can help reduce an overactive sympathetic nervous system and promote the stability of the parasympathetic nervous system. This explains why many people feel emotionally stable and have lower cortisol levels after following a ketogenic diet and intermittent fasting.
Nutrients that support cortisol regulation
- Vitamin B12 : Vitamin B12 is essential for the autonomic nervous system. Red meat, fish, and organ meats are good sources of vitamin B12 .
- Choline : Choline is an important nutrient that supports the parasympathetic nervous system. Egg yolks and animal organs (such as liver) are rich in choline.
- Vitamins B1 and B5 : These vitamins help enhance the effects of choline and support the functioning of the parasympathetic nervous system. These vitamins are found in foods such as nutritional yeast and sunflower seeds.
- Potassium and magnesium : Potassium and magnesium are natural relaxants that can effectively help lower cortisol levels. Dark leafy green vegetables are the best sources of potassium and magnesium.
- Vitamin D3 : Vitamin D3 helps regulate cortisol levels and reduce stress response. Vitamin D3 can be obtained not only from sunlight but also from foods such as fatty fish.
- Probiotics : Probiotics can improve gut health, thereby supporting the parasympathetic nervous system. Fermented foods such as sauerkraut, kefir, and pickles can effectively promote a balance of gut microbiota and reduce stress.
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Conclusion: Dietary changes help lower cortisol levels
Dietary adjustments are an effective way to manage stress. By avoiding sugar and starch, increasing nutrients that help lower cortisol, such as vitamin B12 , choline, potassium, magnesium, and vitamin D3 , and maintaining a low-carb diet and intermittent fasting, stress can be effectively relieved and mood can be improved.
YouTube source: https://youtu.be/XjattDSAFzs
YouTube Column: Dr. Berg's Chinese Health Knowledge
