Cortisol, which we know as the stress hormone, is secreted in a balanced way from the adrenal glands throughout the day. However, with the effect of the situations we live in, the hormone cortisol begins to be secreted excessively. When this situation becomes dangerous for the body, it protects itself and causes it to give a fight-flight response. However, the heart rate in the body increases, blood pressure begins to rise, our blood sugar begins to fluctuate, our immune system is suppressed and triggers the disruption of our body's metabolism, and we begin to feel tired and sluggish. How do all of these affect our weight loss?
WHY DOES STRESS PREVEN LOSE WEIGHT?
When we are stressed, the balance of hormones secreted from the brain and adrenal glands begin to change. While cortisol, adrenaline and thyroid hormones increase, dopamine and serotonin hormones begin to decrease.
In addition, cortisol hormone increases our blood sugar by affecting glucose metabolism. When we are stressed, our constant desire to eat something may arise from this situation.
With the secretion of hormones more and less;
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Our sleep pattern begins to deteriorate. At night, the hormone melatonin begins to decrease, and the hormone cortisol increases. As the easiest and most practical way to manage this situation at night, we start a carbohydrate-heavy diet and cause fat around the waist
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Besides, when we are stressed during the day, we feel better again with the change in the balance of hormones. We may find ourselves eating more food than we need.
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With our body's response to stress, we may begin to experience constipation. This may affect our gut health, digestion of food, disrupt our metabolism and cause a pause in the weight loss period.
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Today, many people are trying to cope with stress. Due to the reasons we mentioned above, this situation begins to turn into a situation that affects our daily routines, sleep patterns, digestive system, metabolism, weight loss or weight gain.
In addition to all these, the body protects itself by It can stop weight loss.
So which foods are good or better in such a case? Quickly triggers it?
HOW SHOULD WE NUTRITION DURING STRESS?
What Foods Are Good for Stress
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Potassium sources are among the foods that reduce stress by balancing blood pressure.
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Consuming avocado, which is rich in potassium, for breakfast helps to reduce stress throughout the day. It helps.
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Banana, which is also a source of potassium, allows us to both calm down and be happy by secreting the hormone serotonin.
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Foods containing calcium are among the foods that reduce stress with their calming properties by triggering the secretion of tryptophan and melatonin hormones. For example, if you have sleep problems caused by stress, consuming milk and dairy products before going to bed helps you to fall asleep easily and helps you manage stress.
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Foods with high omega-3 value help prevent stress by balancing cortisol and adrenaline levels. It helps. You can pay attention to the consumption of fish twice a week, both to reduce stress and for your health. Foods with high fiber content such as whole wheat bread, whole wheat pasta, cereals take longer to digest, so serotonin hormone is secreted for a longer time.
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Vitamins B and E fight antioxidants in the body and helps reduce stress. Hazelnut, almond and blueberry are good for stress as they are rich in B and E vitamins. During the day, you can consume 1 handful of raw almonds, raw hazelnuts and blueberries in your snacks. Foods rich in magnesium include spinach, cabbage, broccoli, dark green leafy vegetables and pumpkin seeds.
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Foods rich in vitamin B are among the foods that reduce stress by helping the nervous system relax. Foods rich in B vitamins include foods such as wholemeal bread, oats and bulgur. Oats trigger the secretion of serotonin and melatonin, making you fall asleep easily and feel happy.
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Dark chocolate triggers the secretion of serotonin and endorphin hormones, making you feel happy and helping to reduce stress
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L-theanine helps reduce stress by reducing cortisol levels. It helps in reducing stress from both the antioxidant content of green tea and the amino acid content called L-theanine. Drinking 2 cups of green tea a day helps both reduce stress and strengthen your immunity
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Vitamin C helps reduce stress by reducing cortisol levels. Foods high in vitamin C include green peppers, pineapple, and blueberries.
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Herbal teas such as lemon balm, chamomile, lavender help you relax and reduce stress
Whether we are stressed We Should Avoid Foods
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Since high caffeine consumption increases the hormone cortisol, it is among the foods that trigger stress
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Sugar foods As it raises blood sugar quickly, cortisol increases. In this case, it triggers stress. Again, among the foods that increase blood sugar rapidly, attention should be paid to the consumption of foods such as white flour, carbonated drinks, fruit juice
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Foods containing trans fats such as fried foods, fast food, processed foods cause inflammation in the body. That causes stress.
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Alcohol consumption may cause health problems such as sleep disturbance, triggering stress, and headaches.
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Artificial sweeteners and containing products For example, sugar-free cola, energy drinks or carbonated drinks are among the foods that increase stress.
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Salt consumption and foods containing high salt increase blood pressure, increasing heart rate, and trigger stress.
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METHODS OF COMMUNICATION WITH STRESS
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Outdoor walks, doing sports make you feel fit and happy by triggering the endorphin hormone.
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For a healthy sleep, sleeping between 22.00 and 02.00, when the hormone melatonin is highest secreted, and cortisol hormone it prevents the increase of stress hormone. Sleeping late triggers an increase in cortisol hormone with the decrease of melatonin hormone and we eat carbohydrate-based diet to feel happy at night. In this case, it triggers fat around the waist It has many benefits, such as protecting you against the skin, regenerating your skin and working your intestines. This supports you to be both mentally and physically healthy. Studies show that insufficient water consumption affects the mind negatively, and results in an increase in your anxiety level
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Meditation, yoga and breathing exercises help you calm down, relax and cope with stress by reducing the sounds in your mind. It is an effective method.
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