A common buzz word in the weight loss market ranging from drugs to supplements is cortisol. Cortisol is an essential hormone that can quickly become unhealthy and even dangerous when levels get too high and remain high in the body. When wanting to control cortisol without drugs, many people turn to their diet. By choosing the right foods, you too can help keep your cortisol levels under control to help benefit your overall health.
Function of Cortisol
Cortisol is an important hormone that is produced by the adrenal glands in your body. Cortisol is released from different stimuli ranging from stressful situations to exercise. Synthesized from cholesterol, this hormone works primarily for your body in helping produce energy. For example, cortisol helps create energy from the breakdown of fat stores, as well helps in the process of providing protein for the body in order to convert amino acids into carbohydrates through gluconeogenesis. Cortisol also can limit the re-uptake of glucose from the bloodstream during times when the body feels that glucose needs to be conserved. Cortisol also assists with your body's immune system, specifically relating to inflammatory response and immune cell production.
Causes of High Cortisol
Cortisol levels can be affected by several different factors. The most talked about is often your stress levels. Higher levels of stress cause the adrenal glands to increase production of cortisol as part of the "fight or flight" response of the body. Other factors that may increase cortisol production include thyroid malfunctions such as hyperthyroidism; pregnancy; adrenal gland disorders such as adrenal tumors; and pituitary malfunctions such as an adenoma.
Reducing Cortisol Through Diet
Cortisol production can be affected by the foods you choose to consume. For example, foods high in omega-3 fatty acids, such as salmon and other seafood, can help decrease cortisol levels that have been increased by mental stress, suggests research by J. Delarue and colleagues published in "Diabetes & Metabolism" in 2003. Other foods that may help reduce cortisol include low glycemic fruits, vegetables and grains, as well as foods high in magnesium, such as tuna, artichokes, barley, beans, low-fat dairy and nuts such as almonds and cashews.
Diet Examples
The Mediterranean diet is one healthy example of a diet plan that revolves around foods that help control your cortisone levels. The Mediterranean diet focuses largely on vegetables, fruits, grains and healthy proteins such as seafood. Diets that follow the gylcemic index and focus on foods that are lower on the glycemic scale can also help lower cortisol, such as balanced low-carbohydrate diets.
Dangers of High Cortisol
If you do not get cortisol under control, persistently high levels of the hormone can start to affect the overall health of your body. For example, cortisol can reduce the overall effectiveness of your immune system by suppressing it, leaving you at a higher risk for disease and infection. MayoClinic.com also suggests that high levels of cortisol can increase your blood glucose levels, reduce the abilities of your digestive system, and increase your risks for a multitude of health problems including obesity, heart disease, sleep disorders and depression.
