AVENTURIST
Leidy recommends a variety of foods and ingredients combined with healthy lifestyle choices as solutions to many common yet avoidable chronic health conditions.
LIVING WITH IVEY
Food for Your
MOOD
Insight into how diet can HELP TO RELIEVE stress, anxiety, and depression By Ivey Leidy Photography by Kent Anderson
W
hether it be pressure in our personal lives or at the office, most of us experience some level of stress. What we may not be aware of is how chronic stress can affect our health. The endocrine system is a complex network of hormone-producing glands and organs that send messages and commands throughout our bodies to carry out vital functions. One of these glands, the adrenal gland, produces the hormone cortisol, which helps to regulate blood sugar, blood
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PRACTICES TO REDUCE CORTISOL AND STRESS EXERCISE: As little as 20 minutes a day has been proven to lower cortisol levels and increase endorphins, the body’s mood elevators. MEDITATION: This practice imbues a sense of calm that can last throughout the day. GET OUTSIDE: A good dose of vitamin D helps to balance gut bacteria, thereby boosting mood. B VITAMINS: B vitamin deficiencies, especially B6 and B12, have been linked to depression. DIET: An anti-inflammatory diet rich in whole, unprocessed fruits, vegetables, grains, healthy fats, and protein helps to balance hormones and the gut.
pressure, inflammation, and metabolism. Cortisol is also known as the stress hormone because it plays an important role in protecting us from danger. When you encounter a threat—a bear charging you in the woods, for example—your adrenal glands release a surge of adrenaline and cortisol, boosting energy and helping you to flee. Once this danger has passed, the hormones stabilize, blood pressure returns to normal, and the day goes on. But when you are constantly stressed, the body has a hard time deciphering between stimuli. Are you running from a bear or just involved in a heated debate? When stressors are omnipresent, the adrenal glands keep producing cortisol as if an attack is imminent, putting you in chronic fight-or-flight mode leading to various health problems. Signs of high cortisol levels include anxiety, depression, sleep issues, high blood pressure, and sudden weight gain, especially in the abdomen and face. It can also lead to digestive problems, as cortisol curbs digestion in order to conserve the energy needed to fight off danger (that darn bear, again). As humans, we tend to gravitate toward sweets to lift our mood, but refined carbohydrates and simple sugars only make things worse. Refine sugars and processed foods cause a temporary dopamine spike that is followed by a subsequent crash, resulting in a chemical imbalance in the brain. A diet high in refined sugars also increases inflammation throughout your body and gut, which can lead to mood disorders, anxiety, and even depression. Artificial sugars can also cause imbalances in gut bacteria and interfere with serotonin production. And inflammatory oils (such as corn, soybean, and canola) can create inflammation in the gut. Thankfully, there is an array of foods that can elevate your mood when incorporated into a healthy diet. Read on to learn more.
AVENTURA MAGAZINE
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11/5/21 9:39 AM
