Food
The Pros and cons of Cortisol
Naini Setalvad educates us on the role that cortisol plays in our mental and physical well-being, with some suggestions on nor malising its levels The internet is abuzz with talk about the hormone on the big C – cortisol. If you too are confused about what all the hype is about, then you have come to the right place. It is integral to understand the intricate relationship between diet and cortisol in order to enjoy optimal health and well-being. Read along to find out what cortisol is, why it should concern you, and how it can impact your food choices.
As a nutritionist, I am often confronted by help less clients who come crying to me, saying, “I am barely eating, and I am exercising for hours, but I am still unable to lose weight.” And all I tell them is “Check your cortisol levels.”
Cortisol, often referred to as the ‘stress hor mone,’ is produced by the tiny adrenal glands, which sit on top of the kidneys, in response to stress. Its primary role is to mobilise energy stores, increase alertness, and regulate various physiological processes in the body to deal with stressful situations. While cortisol is crucial for survival, chronic stress can lead to dysregula tion of cortisol levels, resulting in adverse ef fects on health.
Effects of Elevated Levels of Cortisol Chronic elevation of cortisol levels can have profound effects on both physical and mental health, some of which are given below: • Weight gain: Under-eating and over-exercis ing can put the body under stress, raise corti sol levels, and hence prevent weight loss. High cortisol levels are associated with increased ap petite, particularly for sugary and fatty foods. This can lead to overeating and weight gain, es pecially around the abdominal area, increasing the risk of obesity and metabolic disorders.
• Suppressed immune function: Elevated lev els of cortisol due to prolonged stress suppress es immune responses, making individuals more susceptible to infections and illnesses, thus compromising their health.
• Digestive issues: Elevated levels of cortisol due to chronic stress can lead to digestive prob lems such as indigestion, bloating, and irritable bowel syndrome (IBS), and impair nutrient ab sorption.
• Sleep Disturbances: Cortisol follows a spe cific rhythm, peaking in the morning to pro mote wakefulness and declining throughout the day to facilitate sleep. Chronic stress dis rupts this rhythm, leading to insomnia, sleep disturbances, and poor sleep quality.
Foods and Nutrients That Help Reduce Cor tisol
While stress management techniques such as mindfulness, exercise, and adequate sleep are crucial, dietary changes can also play a signifi cant role in regulating cortisol levels. Here are some foods and nutrients that can be incorpo rated into one’s diet:
• Bananas : Bananas are rich in potassium and Vitamin B6, which support serotonin pro duction, a neurotransmitter that promotes re laxation and mood stabilisation. Consuming bananas can help regulate cortisol levels and promote a sense of calmness.
• Cocoa: Surprise, surprise, but chocolate can help reduce cortisol levels! Well, not chocolate exactly but cocoa. Cocoa contains flavonoids and potent antioxidants that have been shown to lower stress hormone levels and improve your mood.
• Potatoes: The go-to root vegetable to eat when you are feeling gloomy and need a tight hug. This is due to the high content of Vita min B6 that is present in it. Whether you eat it boiled, mashed, baked, or sautéed, it will al ways satisfy you. Just make sure to steer clear of the fried varieties.
• Pumpkin: The humble kaddu, which has become a culinary superfood, is an excellent defence against high stress levels. It is packed with high levels of antioxidants like beta-caro
tene and Vitamin C.
• Ghee: This golden nectar is required for its good-quality saturated fat, which helps in ex cellent functioning of the brain, required to combat those depressive and anxious thoughts.
• Magnesium: The mighty mineral magnesi um is known to improve sleep quality by main taining levels of GABA, another compound that plays a role in inducing sleep. Magnesium is said to benefit those suffering from insom nia and restless legs syndrome. Poppy seeds, pumpkin seeds, whole pulses, and nuts can pro vide you with your daily dose of magnesium. So roasting poppy and pumpkin seeds with a slight addition of rock or sea salt can work as an excellent post-dinner mouth freshener and sleep inducer.
• Vitamin D: A deficiency in Vitamin D is linked to a poor sleep-wake cycle. However, it interferes with the production of melatonin, the hormone that induces sleep. So it is best to take Vitamin D in the morning; it’s called the sunshine vitamin for a reason.
• Tea: There is nothing more calming after a busy day than a piping hot cup of herbal tea. Sit back and unwind with naturally de-stressing tulsi tea. If you are in need of a pick-me-up, sip on some anti-inflammatory green tea or ginger tea, which can put your body at ease.
• Probiotics: It is interesting to note that there is a direct connection between the mind and the gut. An agitated gut will lead to an unset tled mind. Make sure you get your daily dose of gut-soothing probiotics in the form of ferment ed foods like yogurt, buttermilk, dhoklas, idlis, dosas, and kanji to name a few.
I advise you to harness the power of your knowledge on the cortisol connection and make informed choices to achieve optimum health.
RECIPES
DIY Roasted Pumpkin Seeds
Ingredients
• 3/4 th cup pumpkin seeds
• 1 tbsp olive oil
• 1/4 th tsp chilli powder
• 1/4 th tsp jeera powder
• Salt to taste
Method:
1. Preheat the oven to 117 °C.
2. Mix all the ingredients and place on
a baking tray.
3. Roast the seeds in the oven for 10–12
minutes till toasted.
4. Remove and allow to cool.
5. Enjoy fresh or store for later.
Banana-Cocoa Smoothie Ingredients
• 1 ripe banana cut into pieces • 1/2 cup ice
• 1 tbsp unsweetened cocoa powder
• Water
Method:
1. Blend water, banana, cocoa powder, and ice in a mixture. 2. Serve fresh and cold.
Naini Setalvad is a nutritionist, specialising in lifestyle and immunity disorders. Her foundation, Health For You, throws light on healthy food habits. Contact her at healthforyou@nainisetalvad.com