Cortisol is a hormone produced by the adrenal glands . Your release of must to two factors. The first is that it segregates as a response to stress. The second is due to the existence of a below-normal level of glucocorticoids in the blood.
Functions of cortisol
Cortisol fulfills certain functions in the body :
- Increase the level of sugar in the blood.
- Metabolizes fats, carbohydrates and proteins.
- Suppress the immune system.
High cortisol, stress and overweight
The brain has mechanisms to deal with situations that produce high levels of stress or anxiety . One of them is the release of cortisol. When is released, blood glucose levels rise. Then said glucose contributes large amounts of energy to the muscles.
People subjected daily to stressful situations can develop a condition of chronic release of this hormone . This has negative consequences for the organism.
Symptoms of high cortisol
- Weight gain and fat accumulation in the abdomen area.
- Increased blood pressure.
- Weak musculature
- Drastic variations in appetite, which can be both loss of appetite and insatiable hunger.
- Desire to consume foods rich in sugar or salt.
- Emotional changes such as anger, irritability or crying.
- Decrease in sexual desire
- Difficulty recovering from viruses or colds.
- Dizziness when getting up.
There are some natural measures that can be taken to lower high cortisol and improve these annoying symptoms . More than annoying, they can become dangerous to health.
Weight gain is one of the most notable consequences of high cortisol. To treat it, the most important thing is food. The consumption of some foods can be of great help:
Foods that contain phenylalanine . Phenylalanine is an amino acid that stimulates the production of dopamine. In turn, dopamine reduces the anxiety of eating foods with a lot of sugar or fat. Dopamine is also associated with pleasure.
Foods rich in phenylalanine are those that contain animal proteins such as red meat, eggs, fish and dairy . They also contain grains such as lentils, chickpeas and some seeds such as peanuts and soybeans.
The Mediterranean diet is an excellent option both for general nutrition and for lowering high cortisol levels. It is based on fresh and seasonal foods . Includes good fats for the body such as olive oil. Also fruits and vegetables. Its main source of protein are meats, seeds and cereals.
Omega 3 One of its properties is to reduce cortisol levels associated with stress. Blue fish are the quintessential source of omega 3. Some of them are sardines and salmon. There are also dietary supplements composed of omega 3.
Get enough sleep
A room with intermediate temperature is recommended, neither too cold nor too hot . Silence, darkness and no contact with electronic devices that generate distraction or even with blue light that prevents falling asleep.
Because stress is the root cause of high cortisol, all those relaxing activities that generate are recommended . Several examples are music, humor programs or a walk with the pet.
It is also ideal to take a moment in the day to relax without thinking of any problem . Close your eyes in a room with good temperature and soft music for about 15 minutes or those that are necessary to relax.
Practicing some exercise regularly is very important to reduce It is also ideal to combat the muscle problems that high cortisol generates.
It is not necessary to perform sports of great hardness or exigency. It is enough with a daily walk of half an hour to relax and to maintain the physical form .