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Do bananas raise cortisol levels?

In addition, bananas are rich in B-vitamins. These minerals are essential in the production of our feel-good hormones, like serotonin. So, consuming a banana can help increase potassium levels that otherwise may cause stress while simultaneously helping you produce hormones to combat cortisol.

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Foods that can lower cortisol levels (anti-stress foods)

What you eat has a monumental impact on how you feel. A lot of the foods readily available in the Western Diet set us up for stress. Diets rich in saturated fats, artificial ingredients, and preservatives are difficult for our bodies to break down. Since our system never really gets a break from digesting these foods, it causes stress on our body. When our body experiences stress, then we feel the heat, as well. Just as there are foods that cause our cortisol levels to rise, there are many all-natural options out there that may tip the balance back into your favor. Here are some anti-stress foods that can help lower your cortisol levels.

What is Cortisol and Its Relation to Stress

Cortisol is a hormone our body produces in moments of perceived mental or physical stress. Many describe this hormone as our fight-or-flight instinct. When stuff hits the fan, cortisol helps you spring into action. Once the threat is distinguished, cortisol levels deplete. This natural process makes room for other calming neurotransmitters, such as dopamine and serotonin. Unfortunately, not many of us know what it’s like to have those cortisol levels normal out. When we are under constant stress, our body will continue to produce cortisol. That’s because your body doesn’t think that the job cortisol was called upon to do is done. So, it keeps calling for more. With so much cortisol being produced, it leaves minimal space in your system for some of the beneficial hormones we talked about earlier. When your body doesn’t make any reproductive or emotional hormones, it causes even more stress. With more stress, you get even more cortisol. Chronic stress makes for a never-ending cycle of cortisol production.

Signs and Symptoms of Rising Cortisol Levels

It is very important to get your cortisol levels in check. After all, elevated levels of cortisol have been related to everything from cardiovascular disease to obesity. Excessive stress depletes your quality of life, not just mentally but physically as well. There are several signs that your cortisol levels are rising. These symptoms will manifest in both a physical and emotional state.

Some of the most common symptoms of rising cortisol levels include:

Anxiety

Elevated Heart Rate

Depression

Weight Gain

Weakened Immune System

Acne

High Blood Pressure

Fatigue

Infertility

Irritability

Change in Sex Drive

Insomnia

Stretch Marks

Bruising

One study found that 74% of people have felt completely overwhelmed by the amount of stress they feel. These feelings are accelerated by work, relationships, money, and the foods we eat. Let’s take a look at the connection between diet and stress.

Eating to Help Lower Cortisol Levels

If you’re looking to incorporate more anti-stress foods into your diet, let’s start with some foods you should steer clear from. You want to skip out on highly-processed foods. These foods of convenience are inconvenient for your system. Processed foods laden with artificial colors and sweeteners that don’t compute with your system. As a result, your immune system assumes that there’s an intruder in the system. When your immune system sounds the alarm, guess what happens? Cortisol production! Also, cut down your intake of potential allergens. Start with the top two. Limit how much gluten and dairy you consume until you get your cortisol levels under control. Even after, these items may not be worth reincorporating into your diet. Now that you have a list of foods to avoid, let’s focus on the anti-stress foods you should add to your diet.

Vitamin C and Cortisol

Stress beats down on our bodies on a cellular level. Excessive cortisol sparks inflammation. In turn, this reaction causes oxidative stress. Oxidative stress destroys everything from our DNA to skin cells to our gut barrier. So, you need to fight the deregulation of your system by upping your antioxidant intake. Vitamin C is the ultimate antioxidant. It helps repair damage caused by excess cortisol. However, it also boosts the power of our adrenal glands. Our adrenal glands are responsible for cortisol production. When they work in overdrive, we experience many of the symptoms associated with too much cortisol, including anxiety and fatigue. In addition, Vitamin C helps lower stress in the actual moment you’re experiencing it. One study of 120 public speakers saw half of the presenters take Vitamin C. Results found that those who consumed 1,000 mg of Vitamin C experienced less stress. Now, let’s take a look at some anti-stress foods rich in Vitamin C.

Kiwifruit

Just one kiwifruit has 64 mg of Vitamin C. While rich in antioxidants, kiwifruit also has antimicrobial capabilities. Therefore, if you are battling an illness bringing stress to your body, kiwifruit can snuff the pathogen out from expanding. As a result, your physical and mental state should experience less stress.

Camu Camu

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This tropical fruit has potent anti-inflammatory abilities. As a result, camu camu can reduce the amount of oxidative stress transpiring in the system. One study on the benefits of camu camu found that it inhibited the following inflammatory biomarkers:

C-Reactive Protein

Interleukin (IL)-6

Interleukin (IL)-8

The conclusion of this study stated, “camu camu juice may have powerful anti-oxidative and anti-inflammatory properties, compared to vitamin C tablets containing equivalent vitamin C content.”

Papaya

How could you ever feel stressed eating something as juicy and sweet as a papaya? Just one cup of papaya has 97% of your daily recommended Vitamin C intake. There’s more to papaya than being delicious. It also has strong antioxidant abilities. A study on the papaya and oxidative stress found that compounds in this fruit prohibited lipid peroxidation. This process is when free radicals steal electrons from fats within the bodies. As a result, cell membranes get destroyed. In the end, lipid peroxidation can cause several health issues, including autoimmune diseases. Not only is pineapple a rich source of Vitamin C, but it has a unique enzyme known as bromelain. Bromelain aids the digestive system in breaking down foods and eliminating waste. Naturally, this helpful trait will cause the system to feel less stress. Furthermore, bromelain can minimize the size of potentially dangerous cells. For instance, one study on bromelain found it inhibited the growth of cancer cells. In addition, bromelain also boosted white cells in our immune system. With extra support for our immune system, we are less likely to experience stress.

Potassium and Cortisol

Vitamin C is the ultimate antioxidant. It helps repair damage caused by excess cortisol. However, it also boosts the power of our adrenal glands. Our adrenal glands are responsible for cortisol production. When they work in overdrive, we experience many of the symptoms associated with too much cortisol, including anxiety and fatigue.

Bananas

As you experience stress, your metabolic rate will rise. Naturally, this change will cause your potassium levels to drop. With one banana having 422 mg of potassium, this is a great anti-stress food to combat pressure. In addition, bananas are rich in B-vitamins. These minerals are essential in the production of our feel-good hormones, like serotonin. So, consuming a banana can help increase potassium levels that otherwise may cause stress while simultaneously helping you produce hormones to combat cortisol.

Avocados

Want even more potassium? Pick up an avocado. Just one of these stone fruits contains a whopping 708 mg of this vital mineral. In addition, avocados are rich in healthy fats. These are like brain food. Your brain uses the fats in avocados to help improve neural pathways. That way, you are more likely to think through stressful situations, rather than allowing them to overwhelm you.

Complex Carbs Effect on Cortisol

Carbs aren’t the devil that the news makes them out to be. You just want to make sure you’re eating the right type. Eat complex carbs, which are long-chained carbohydrates.

Some of the best options for complex carbs include:

Sweet Potatoes

Whole Grain Pasta

Quinoa

Barley

Chickpeas

Lentil

Kale

These foods are rich in vitamins and minerals. However, your brain also uses them for food. Via the gut-brain-axis, your brain relies on complex carbs to produce serotonin. As we’ve discussed, more serotonin in the system makes it more difficult for cortisol to overthrow the balance. Symbiotically, the indigestible fibers in complex carbs serve as food for probiotics in your gut. Therefore, your gut and brain are less stressed. In the end, you will feel less stressed too.

Antioxidant Superfoods Great for Combating Cortisol

We’ve discussed the benefits of Vitamin C in combating stress. However, Vitamin C isn’t the only antioxidant that can naturally lower cortisol levels. There are plenty of antioxidant-rich foods that can help you win the stress war. Let’s take a look at a few.

Acai

Acai berries are up there as on of the highest antioxidant fruits. One of the most potent molecules in these South American berries are anthocyanins. Anthocyanins inhibit inflammation in the brain. That’s essential for two reasons. One, you’re body is no longer under physical stress that would promote mental anguish. Secondly, anthocyanins help protect your brain. Therefore, these superfoods are extremely useful for improving cognitive function.

Maqui

Maqui berries also have a litany of anthocyanins. You can tell because this Chilean berry has a similar hue to the acai. On top of protecting brain health, the maqui berry can also reduce LDL cholesterol levels by 12.5%. Elevated LDL cholesterol has been closely linked to heart disease and type 2 diabetes. Many people suffering from these conditions have reported living with chronic stress. So, maqui is a great way to combat the stress you’re currently feeling and to prevent future bouts.

Blueberries

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While blueberries also have anthocyanins, these popular fruits also contain a wide variety of flavonoids. Together, this group of antioxidants is incredibly beneficial in stress management. One study found that drinking blueberry juice can lower the damage caused by oxidative stress. This analysis found that after four weeks of supplementation, the subjects saw a 20% decrease in cell damage. [fusion_products_slider picture_size=”fixed” cat_slug=”dried-superfood-powders” number_posts=”5″ carousel_layout=”title_on_rollover” autoplay=”no” columns=”5″ column_spacing=”” scroll_items=”” show_nav=”yes” mouse_scroll=”no” show_cats=”yes” show_price=”yes” show_buttons=”yes” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][/fusion_products_slider]

Natural Ways to Reduce Stress

Your diet isn’t just the food you eat. It’s everything that you encounter in your day-to-day. There are several ways to reduce stress naturally. Let’s take a look at a few that you should implement in your routine.

Exercise

The definition of insanity is trying the same thing over and over again and expecting a different result. If you sit around stewing in your stress, you will never snap out of it. Get up and get active! When you exercise, your body releases endorphins. These natural highs will offset the stress you feel. Not to mention, physical exertion is an excellent way to channel that pent-up frustration. Take your mind off what’s causing you stress and focus on making yourself a stronger person instead.

Essential Oils

Essential oils are a great way to bring balance back to your system. That’s because these aromatic molecules have a one-way ticket to your mind. When we inhale essential oils, terpenes stimulate receptors in our olfactory system. The olfactory system acts as a gateway to the brain. It interprets messages and relays them to the mind. Based on the interaction, your mind will trigger a response. When you’re using essential oils, that response would be less cortisol production. Some of the best options for essentials oils to combat stress include lavender, bergamot, and Roman chamomile.

Sleep Well

One of the easiest ways to add more stress to your life is to miss out on sleep. Think about it. The late-night shift is the only time your body has to get things done. It uses these hours to repair our cells and produce hormones. Not to mention, who is genuinely stressed when they’re sleeping? You’re out cold. Therefore, your mind gets a break. Due to this much-needed recess, your adrenal glands are less likely to produce cortisol.

Spend Time with Friends and Family

Many of us go through the rat race and forget what’s really important. We need to spend less time hustling and stressing and more time with friends and family. They’re the ones who keep us grounded and are our comfort in times of despair. One study found involving women found that 51% don’t see a friend during the week. We need our friends and family to vent these stresses. That way, they can help us through the tough times or give us the tough love we truly need.

Laughter

Laughter is the best medicine. It plays a trick on our minds, causing us to feel less stress. The reason why is that our brain associates laughter with good times. What kind of stressed person busts out laughing, other than a loon?

Several researchers conducted an in-depth analysis of laughter and stress. The conclusion noted there might be, “a time when physicians might recommend that everyone get 15 to 20 minutes of laughter in a day in the same way they recommend at least 30 minutes of exercise.” So, put in a funny movie, go to a comedy show, or get chuckling with your best friend. Either way, you’ll feel the stress laugh away.

Eat Foods that Lower Cortisol

As humans, stress won’t ever fully go away. The best we can do is try to manage these feelings as best as possible. Trying to cut down on stress can be stressful in itself. So, start small. Begin with eating foods that can lower cortisol levels. There are so many delicious fruits rich in antioxidants that can combat oxidative stress. In addition, they can also help you boost hormone production in the brain that elicits feelings of happiness. Lastly, anti-stress foods provide you with vitamins and minerals that repair DNA damage. So, be sure to stock up on these anti-stress foods to reclaim your peace of mind.

royalfruits.com.au - Foods that can lower cortisol levels (anti-stress foods)

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