Cortisol is a stress hormone. A deficiency in cortisol can be harmful to the body and, in severe cases, may lead to death. Therefore, supplementing the body with the required amount of cortisol is essential. Cortisol can be supplemented by eating through a reasonable diet. So, what should you eat to increase blood cortisol levels?
1. What to eat to increase cortisol levels?
Cortisol is a hormone secreted by the adrenal glands, so to ensure the body has sufficient levels of cortisol, the adrenal glands need to function properly.
Here are some foods that help enhance adrenal gland function to increase blood cortisol levels:
Foods groups rich in vitamin B:
-Vitamin B supports the function of the adrenal glands and boosts energy to help the body combat stress, particularly during the resistance phase.
-Foods rich in Vitamin B include: beans, bananas, oats, potatoes, and avocados
Foods groups rich in vitamin C:
-Vitamin C not only boosts the immune system and promotes skin health by fighting aging but also stimulates the production of cortisol.
-Foods rich in Vitamin C include: oranges, lemons, grapefruits, peaches, mangoes, tomatoes, ect.
Some studies have shown that high blood sugar levels are linked to increased cortisol, especially in people with obesity. Therefore, it’s best to limit foods high in sugar and opt for alternatives like fruits, dark chocolate, green tea, or foods containing probiotics
Fish Oil (Omega-3. DHA)
A study on stress responses over 21 days showed that cortisol levels were lower in individuals who took fish oil compared to those who did not.
Tryptophan:
-Tryptophan is an amino acid that helps combat depression and reduces stress in the elderly. The body cannot synthesize tryptophan on its own and needs to obtain it from food.
-Foods containing tryptophan include: soybeans, seaweed, chia seeds, cheese, egg whites, ect.
Vitamin E:
-Vitamin E is involved in metabolizing substances, fighting aging, and helping to reduce cell damage caused by oxidative stress
-Vitamin E is abundant in vegetable oils, especially sunflower oil, olive oil, and canola oil.
In addition to diet, to maintain stable cortisol levels in the body, you should:
-Get enough sleep: Cortisol production in the body is influenced by the day-night rhythm. Cortisol levels are inversely proportional to sleep. meaning the less you sleep, the higher your cortisol levels. Therefore, ensuring a good, adequate sleep is crucial for adrenal health
-Stay hydrated: Drink at least 2 liter of water daily, Dehydration not only increases cortisol but also cause fatigue and reduces blood circulation
-Exercise regularly: Engaging in activities such as yoga, swimming, or football can help reduce stress and prevent cortisol levels from rising.
-Treat underlying health conditions
2. When should cortisol be supplemented for the body?
Cortisol is a hormone that helps the body cope with stressors. When the body does not produce enough cortisol, it can affect health, causing hormonal imbalances. In such cases, supplementing cortisol becomes necessary. However, the method and dosage of supplementation should be based on actual test results, clinical symptoms, and must follow the doctor’s instruction.
A typical condition of cortisol deficiency is Addison’s disease. The clinical manifestations of Addison’s disease begin with symptoms like fatigue, dizziness, muscle weakness, changes in skin color, weight loss, and psychological effects.
In patients with decreased cortisol levels accompanied by stress leading to adrenal insufficiency:
- Sudden onset with pain in the lower back, legs, or abdomen, along with low blood pressure, and possible altered consciousness.
- Diarrhea, frequent vomiting leading to dehydration.
Cortisol in the body needs to be maintained at a stable level. Both high cortisol levels (hypercortisolism) and low cortisol levels (hypocortisolism) can be harmful to health. Depending on the degree of cortisol deficiency or excess, a proper nutrition plan and balanced products should be used. Please consult with a specialist doctor for specific guidance and advice when experiencing abnormal health symptoms.
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