When we live in a constant state of stress, it changes our biochemistry, which affects our physical and emotional health. Stress triggers a fight or flight response in your body. This response releases hormones, such as adrenaline and cortisol.
Adrenaline prepares your body to take action and minimize your desire to eat. Cortisol temporarily suppresses functions that are non-essential, such as your digestive, immune, and reproductive responses. When you have more cortisol in your system, you may crave less healthy food options.
What happens when cortisol is high?
Weight gain, fatigue, irritability, anxiety, insomnia, impaired brain function, and blood sugar imbalance.
Here are tips to interrupt these negative patterns and get back on track!
- Get the right amount of sleep (try to get eight hours of sleep)
- Moderate exercise (a 20-minute walk or gentle yoga)
- Learn to relax (meditate for 5 to 10 minutes or play some relaxing music)
- Have fun (laugh, do something you love)
- Be kind to yourself (positive self-talk, listen to your body)
- Be mindful about what you eat (make healthier food choices that support your body)
- Drink water (stay hydrated, drink 50% of your body weight in oz)
Foods to avoid: caffeine, sugar, white flour, processed foods, alcohol, fried foods, artificial sweeteners, fast food
Foods to eat: lean meats, fish, eggs, nuts, leafy greens, colorful vegetables, fruits and healthy fats, magnesium-rich foods such as dark chocolate, avocados, legumes, seeds, salmon, bananas
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