How can I increase my cortisol naturally?

Foods rich in B vitamins include: beans, bananas, oats, potatoes, avocados. Food group rich in vitamin C: Vitamin C not only strengthens the body's resistance, beautifies the skin against aging but also stimulates the production of cortisol.

vinmec.com - What to eat to increase cortisol? - Vinmec

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Cortisol is an anti-stress hormone. When cortisol deficiency will cause harm to the body, severe can lead to death, so supplementing the lack of cortisol is essential. Cortisol can be supplemented by eating through a reasonable diet. So what should eat to increase blood cortisol?

1. What to eat to increase cortisol?

Cortisol is a hormone secreted by the adrenal glands, so to ensure the body always has the necessary amount of cortisol, the adrenal glands also need to work properly.

Some foods help enhance adrenal function to increase blood cortisol:

Vitamin B-rich foods group:

B vitamins help support adrenal gland function, increasing energy for the body in the process of fighting back. stress, especially during the resistance phase. Foods rich in B vitamins include: beans, bananas, oats, potatoes, avocados. Food group rich in vitamin C: Vitamin C not only strengthens the body's resistance, beautifies the skin against aging but also stimulates the production of cortisol. Foods rich in vitamin C: oranges, lemons, grapefruits, peaches, mangoes, tomatoes... Some studies have shown that when blood sugar is high, cortisol levels will increase, especially in people with diabetes. fat . Therefore, should limit foods with a lot of sugar, it is better to use sugar substitutes such as fruits, dark chocolate, green tea or probiotic foods.

Fish oil helps provide omega 3, DHA:

A 21-day stress response study found that cortisol levels were lower in people who took fish oil than in those who didn't take fish oil.

Tryptophan:

Tryptophan is an amino acid with antidepressant effects, reducing stress in the elderly. The body cannot synthesize tryptophan on its own, so it needs to be supplemented from outside. Foods containing tryptophan: soybeans, seaweed, chia seeds, cheese, egg whites... Vitamin E: Vitamin E participates in the metabolism of substances, anti-aging, and helps reduce cell damage. cells due to oxidative stress induced. Vitamin E is found in many vegetable oils, especially sunflower oil, olive oil and canola oil. In addition to the diet, to maintain a stable level of cortisol in the body, you should: Get enough sleep, have a reasonable rest. The amount of cortisol produced in the body depends on the rhythm of the day and night. Cortisol levels are inversely proportional to sleep. That is, the less sleep, the higher the blood cortisol. Therefore, ensuring a good, sufficient sleep is very important for adrenal cortisol. Drink plenty of water, at least 2 liters/day. Lack of water not only increases cortisol but also causes a feeling of fatigue, reducing blood flow in the body. Regular exercise, participating in some favorite sports suitable for health conditions such as yoga, swimming, soccer ... help reduce stress, which means it does not increase the amount of cortisol in the body. body. Thorough treatment of diseases of the body.

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2. When to supplement the body with cortisol?

Cortisol is a hormone that helps the body fight stressors. When the body does not produce enough cortisol, it will affect health, creating hormonal disorders. At this point, the addition of cortisol is absolutely necessary. However, how to supplement or how much to supplement should be based on actual tests, clinical symptoms and must follow the doctor's prescription. Typical of cortisol deficiency is Addison's disease. The clinical presentation of Addison begins with fatigue, dizziness, muscle weakness, changes in skin color, weight loss, and psychological effects. In patients with a decrease in cortisol with stress leading to adrenal insufficiency: Sudden onset, pain in the lower back, legs or abdomen accompanied by hypotension, there may be disturbances in consciousness. Diarrhea, vomiting a lot causing dehydration. Cortisol in the body needs to be maintained at a stable level. High blood cortisol or low blood cortisol is not good for health. Depending on the degree of deficiency or excess of cortisol to have appropriate nutrition and use of balanced products. Please contact specialist doctors for specific guidance and advice when there are unusual health symptoms. Please dial for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

vinmec.com - What to eat to increase cortisol? - Vinmec

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