VCC: Favorite Column of 2022

Foods Good for the Body = Foods Good for the Soul

By: Joseph Molina National Veterans Chamber of Commerce

FEEL BETTER FOODS

If you’re trying to lower your stress levels, you probably already know to start with the basics: self-care, better sleep, exercise, etc. But did you know that some foods lower stress levels, too? Dietitian Courtney Barth, MS, RDN, LD, CPT, explains how certain foods can help reduce levels of cortisol — the primary hormone responsible for stress.

The Role of Cortisol

Cortisol plays several roles in the body, including: • Regulating sleep cycles • Reducing inflammation • Increasing blood sugar • Managing how the body uses carbohydrates, fats, and proteins • Controlling blood pressure Notably, cortisol is sometimes known as the “stress hormone” because your adrenal gland releases it when you’re in a stressful situation or when your body is under physical stress. It’s the key to helping your body manage its fight-or-flight instinct — which is a good thing. “Cortisol is healthy for a short period of time as

a protective mechanism,” Barth says. “It gives your body the energy you need to respond to a short-term stressful scenario.”

In the long-term, though, too much cortisol actually creates stress in your body, leading to more inflammation and increasing your blood pressure — essentially, the opposite of all the good things it does for you in short-term scenarios. I found this video from Dr. Berg that explains it better and in more detail. https://www.youtube.com/watch?v=ii_OWTqn1rw

Foods that Reduce Stress Levels

One good way to lower cortisol in the body is to focus on an anti-inflammatory diet, which means fewer processed foods and more whole foods.

The goal is to eat foods that reduce inflammation in your body, thus reducing cortisol levels.

Magnesium-Rich Foods

Magnesium is greatly beneficial when it comes to reducing inflammation, metabolizing cortisol, and relaxing the body and mind: • Avocados • Bananas • Broccoli • Dark chocolate • Pumpkin seeds • Spinach

Gut-Healthy Foods

Seventy to 80 percent of our immune system is reliant on our gut, so if we correct our gut, we correct a lot of our immunity. These probiotic-rich and fermented foods can help balance blood sugar and reduce cholesterol, like Greek yogurt, for example.

In contrast, some foods raise cortisol levels, causing stress on the body. They include foods like alcohol, foods high in sugar and foods with simple carbs.

Weight Loss: Follow a Diet or Change a Lifestyle?

Losing weight is on the minds of many people. It seems that there are thousands of opinions, diets, and recommendations out there. Well, here is a “summary” of what I found. One study found that some foods, including fruits, vegetables, nuts, whole grains, and yogurt, related to weight loss. In the same study, potato chips, sugary beverages, red meats, and processed meats were associated with weight gain.

I found the topic of the Keto diet and Intermittent Fasting (IF) from Dr. Berg (LINK) — again, I found this to be informational and helpful in maintaining a well-balanced eating lifestyle. I hope you enjoy the information.

Summary:

I hope you found the information useful, and of course, there is plenty more out there to learn and research. Let me know if you find something that will be useful to share with the Veteran Community.

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