We all can agree that chronic stress is a major issue affecting our health. That is why it is so important to keep stress hormones in check. One easy way is through our diet. Basically, our diet can either help or hinder our health. Let's take a look at what stress hormones are and how we can take charge by adjusting our diets accordingly.
When you hear about stress hormones most think cortisol. Basically, that is a good thought since it is the primary stress hormone. It is released when we are under pressure and triggers the fight or flight response. But it is not the only stress hormone out there. Insulin is also the culprit here. We tend to think of Diabetes when talking about insulin, but it also is related to weight gain, low testosterone guys, PCOS women, (Polycystic ovary syndrome (PCOS) is a condition that affects a woman's hormone levels. Women with PCOS produce higher-than-normal amounts of male hormones. This hormone imbalance causes them to skip menstrual periods and makes it harder for them to get pregnant) and blood sugar levels. Insulin affects almost every hormone in the body and has a major impact on stress. We do have other stress hormones, but none have as great an impact on our stress levels as cortisol and insulin.
The number one thing in our diet affecting these hormones is Sugar. A diet high in sugar creates insulin resistance making it harder to utilize glucose. Too much sugar in any form is too much. Yes, that means fruit and dairy. Moderation is key. The increase of brain fog, memory loss, and dementia are just a few symptoms that develop with too much sugar.
The second thing in our diet affecting these hormones is snacking throughout the day. The number of meals you need throughout the day depends depend on your activity level, age, and gender. We all do not require 3 meals and 3 snacks a day. Snacking throughout the day may cause your insulin level to go up. In fact, every time we eat our insulin goes up causing insulin resistance. So, choose your foods wisely as well as how many times you eat a day. You’re not a cow who needs to graze all day. Our digestive system needs to rest and that requires us to not put food in our mouths. Eating too many times a day causes a hormone imbalance affecting our moods, our gut health, and of course our stress levels.
So where do you start? Well first have a firm break up with sugar and sugar by-products. It will change your life. Also, space your meals about 3-4 hours apart giving your body a rest period. After your last meal, give your digestive system at least 12 hours to rest with no food, water is ok. The benefit here puts the body into ketosis, switching from glucose use to fuel the brain to ketones for energy. Your insulin level will drop and fat burning is increased. This is a moderate way to do intermittent fasting.
Another way to balance your hormones is to up your greens. When we are under stress our bodies turn acidic. To avoid diseases our body needs to be in a basic state. The best way to do that is to eat plenty of greens. This will help your body be less inflamed. Keeping our body in a base state will help with maintaining healthy blood pressure, managing heart disease, and keeping our weight in check.
Avoiding toxins in our foods and water will also help optimize your hormones as well. Foods that are sprayed with herbicides and pesticides can cause inflammation in your body. It is important to avoid animals that eat plants that are sprayed as well. Eating these animals will lead to those toxins ending up in your digestive system.
Sharing a meal with people that give you an ulcer does not help. Being stressed while eating will keep you in an acidic state and your food, even if it is healthy food, will turn rancid in your stomach causing bloating, distress, and pain. I rather eat alone if this is the case.
Some stress-busting foods that you can include in your diet are first and foremost dark green leafy vegetables. Kale, spinach, broccoli, and collard greens. Some healthy fats are also great like olive oil, avocado, coconut oil, MCT oil, wild-caught salmon, and grass-fed bison. Some great supplements that can help with stress include omega-3 fish oil, turmeric, magnesium, and vitamin D.
If our body isn’t constantly producing insulin and cortisol to fight inflammation, we would have more of our own natural hormones like DHEA that help us build our bodies back up. They help give us a healthy mind, strong bones as well as an empowered immune system. If our bodies are not always fighting fires with insulin and cortisol, we can actually create a strong and resilient body.
I've said this before, our food is our medicine, otherwise, medicine becomes our food. Take care of your body and in return, it will take care of you! If you have any questions or need help regaining your health, give me a call. I would love to help.
Love, Laugh, and always LIVLIFE.
Dr. Livia Valle, Mom/Chiropractor/Health and Wellness Coach.