By Maddie Mills, Student Nutritionist Whether it's the start of a new academic semester, a lengthy list of resolutions, or a big year ahead, the New Year can often bring along some unwanted stress. There are many healthy ways to handle stress, including exercise, meditation, and sufficient sleep. However, understanding how to eat to reduce anxiety and manage your cortisol levels can help you tackle those New Year's resolutions with a clear mind. Let's take a deeper look and break down what cortisol is, and how our diet impacts cortisol levels in the body to either help alleviate or heighten feelings of stress and anxiety. Cortisol: The Stress HormoneDon't get me wrong, cortisol is super important. It is released from the adrenal gland and responds to short-term stressors. According to the Cleveland Clinic, cortisol is a major player of our fight-or-flight instincts, and also helps to regulate sleep, reduce inflammation, and regulate metabolism, blood sugar, and blood pressure. However, too much cortisol can have the opposite effect and generate unnecessary stress in the body. How much cortisol is too much? Overtime, high levels of cortisol in the blood can increase inflammation and blood pressure, leading to more physical stress and feelings of anxiety. RDN Courtney Barth explains that "managing stress is the number one treatment for lowering cortisol levels." Let's take a look at how certain foods can help manage cortisol levels and inflammation, contributing to overall lower stress. Vitamin B-12Omega-3 Fatty AcidsOmega-3 fatty acid rich foods are anti-inflammatory and can counteract the effects of cortisol. Foods high in omega-3 include:
MagnesiumMagnesium is another anti-inflammatory nutrient that assists in regulating the metabolism of cortisol. According to the Cleveland Clinic, magnesium may also play a role in our quality of sleep via neurotransmitter regulation. Getting enough sleep is also incredibly important in reducing stress and anxiety. Some magnesium rich foods to look out for include:
ProteinSerotonin BoostersFoods to AvoidIt is important to keep in mind that these foods are fine to eat in moderation. However, if you are already feeling on edge or anxious, here are some foods to avoid that have been shown to raise cortisol levels:
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