We chat with Hayley from Health Management Dietitians Cairns about cortisol
Cortisol has been long recognised as the ‘stress hormone’. When we say ‘stress’, we mean anything that strikes the ‘fight, flight or freeze’ response – what gets your heart pumping, your palms sweating, and your muscles tensing.
Cortisol is also cyclic, meaning it rises and falls in response to our body’s natural circadian rhythm. Upon waking in the morning, cortisol levels are at their highest and this is what makes us energised, gets us out of bed and ready to start the day.
As humans in the modern world, we tend to live ever-stressed, fast-paced lifestyles, and so our bodies are almost constantly pumping out cortisol. This can wreak havoc on our body and can have a negative impact on blood sugar levels and blood pressure, suppress our immune system or compromise our overall gut health.
How can we minimise Cortisol?
Practising mindfulness, meditating, and incorporating exercise are simple daily habits that help to reduce stress. It is no surprise that changing the way you eat can also assist in reducing heightened stress in the body. The Mediterranean dietary pattern has been long associated with evoking an anti-inflammatory response in the body. Common components of this diet include a high intake of grains, fruits, vegetables, legumes, fish, nuts seeds and olive oil, and low consumption of red and processed meat and full fat dairy.
Additional foods and supplements which may have benefits include:
- Omega-3 Fish Oil Supplementation (e.g. Blackmores Fish Oil 1000, Bioglan Odourless Fish Oil 1000)
- Consuming a broad range of prebiotic-rich foods (oats, leek, artichoke, asparagus, onion, cashews)
- Prebiotic supplements (e.g. Vital All In One, Metamucil, Benefibre)
- Probiotic supplementation (may be useful)
As always, discussing your concerns with your GP or Dietitian is recommended.
