All of us deal with stress in different ways -- some of them healthy; others, not so much.
One area where almost everyone slips up is in their diet.
It isn't always intentional.
Eating is, after all, supposed to provide sustenance, comfort, and pleasure.
And when we're stressed out, those are the things we need most.
Unfortunately, many of the foods we turn to during times of trouble have the opposite effect.
Here's why.
1.
Stress Hormones As they often say, humans are products of their environment.
And more and more these days, our environments are incredibly stressful.
As a result, we often have stress hormones surging through our bodies at all hours of the day.
One hormone in particular is responsible for exacerbating the physical and emotional symptoms of heightened stress.
Released by the adrenal gland when tension rises, cortisol is a powerful stress hormone that can have devastating effects on our health.
In addition feeding anxiety and depression, cortisol has also be linked to high blood pressure, irregular heartbeat, chest pains, and heart disease.
It is no wonder people who are under chronic stress have a much higher risk of dying from a heart-related issue.
Arguably the easiest, most effective way to control unchecked stress is to avoid foods that increase cortisol levels.
Here are the top 5 offenders (in no particular order).
1.
Coffee (caffeine) That morning cup of Joe might help get us going, but it can also increase cortisol levels.
Several studies have confirmed that increased caffeine intake consistently corresponds to higher levels of the stress hormone.
The reason this happens to average people is that caffeine consumption, in any form, creates a tolerance that often results in increased intake.
Suggestions: There is no need to avoid caffeine altogether...
But it is important to keep your consumption at a consistent level, since increasing intake will always produce higher cortisol levels.
So even if you're craving that second cup of coffee when you normally only have one, it's best to forego it.
2.
Alcohol While it is true that a glass or two of wine a night may have health benefits, any more than that is probably not good for you.
When it comes to stress, research has repeatedly found that heavy drinkers have much higher levels of cortisol in their bodies.
One recent study calculated that increase at 3 percent per unit of alcohol.
Going strictly by those numbers, the heavy drinker would be far, far more susceptible anxiety, depression, and other serious, chronic health disorders.
Suggestions: Do not imbibe more than two alcoholic beverages a night.
We also strongly advise against drinking during periods of great stress, since it will only make things worse! 3.
Sugar There's a reason most comfort foods contain high amounts of sugar.
Consuming sweets triggers the release of natural hormones that block pain and promote a sense of pleasure.
Called endorphins, these chemicals are the number one reason folks reach for ice cream when they're feeling stressed out.
Unfortunately, sugar-laden foods also raise your blood sugar in short order, causing the body to release stress hormones to deal with the imbalance.
With more cortisol running through your veins than before, your are highly susceptible to stress.
Suggestions: If you are going to eat sweets, steer clear of refined carbohydrates.
Found in edibles like white bread, candy, and white rice, these bad carbs cause an almost immediate spike in your blood sugar level which triggers cortisol release.
4.
Low-Fiber Foods While certainly not as bad for you as our other offenders, foods that have little or no fiber may affect your cortisol levels in two ways.
First, they don't satiate hunger as well as comestibles that contain fiber.
As such, you will be forced to eat more frequently, which can easily send blood sugar levels on a roller-coaster ride.
Second, they may upset your stomach, which puts stress on your system, triggering cortisol release.
Suggestions: Avoid eating meals that are bereft of fiber.
You can do this by adding a fruit or vegetable to your plate.
5.
Low-Calorie Foods If you don't eat enough food, your body will automatically shift into starvation mode.
This mode is characterized by an almost continuous release of stress hormones like cortisol into your system.
Common in long-term dieters, persistent cortisol exposure is far more dangerous than carrying a few extra pounds on your body.
Suggestions: Avoid any diet that requires a substantial reduction in calories for a protracted period of time.
All of the aforementioned foods should be eschewed during periods of heightened stress.
When not in a stress-out state, consumption should be limited in order to maintain healthy cortisol levels.
One area where almost everyone slips up is in their diet.
It isn't always intentional.
Eating is, after all, supposed to provide sustenance, comfort, and pleasure.
And when we're stressed out, those are the things we need most.
Unfortunately, many of the foods we turn to during times of trouble have the opposite effect.
Here's why.
1.
Stress Hormones As they often say, humans are products of their environment.
And more and more these days, our environments are incredibly stressful.
As a result, we often have stress hormones surging through our bodies at all hours of the day.
One hormone in particular is responsible for exacerbating the physical and emotional symptoms of heightened stress.
Released by the adrenal gland when tension rises, cortisol is a powerful stress hormone that can have devastating effects on our health.
In addition feeding anxiety and depression, cortisol has also be linked to high blood pressure, irregular heartbeat, chest pains, and heart disease.
It is no wonder people who are under chronic stress have a much higher risk of dying from a heart-related issue.
Arguably the easiest, most effective way to control unchecked stress is to avoid foods that increase cortisol levels.
Here are the top 5 offenders (in no particular order).
1.
Coffee (caffeine) That morning cup of Joe might help get us going, but it can also increase cortisol levels.
Several studies have confirmed that increased caffeine intake consistently corresponds to higher levels of the stress hormone.
The reason this happens to average people is that caffeine consumption, in any form, creates a tolerance that often results in increased intake.
Suggestions: There is no need to avoid caffeine altogether...
But it is important to keep your consumption at a consistent level, since increasing intake will always produce higher cortisol levels.
So even if you're craving that second cup of coffee when you normally only have one, it's best to forego it.
2.
Alcohol While it is true that a glass or two of wine a night may have health benefits, any more than that is probably not good for you.
When it comes to stress, research has repeatedly found that heavy drinkers have much higher levels of cortisol in their bodies.
One recent study calculated that increase at 3 percent per unit of alcohol.
Going strictly by those numbers, the heavy drinker would be far, far more susceptible anxiety, depression, and other serious, chronic health disorders.
Suggestions: Do not imbibe more than two alcoholic beverages a night.
We also strongly advise against drinking during periods of great stress, since it will only make things worse! 3.
Sugar There's a reason most comfort foods contain high amounts of sugar.
Consuming sweets triggers the release of natural hormones that block pain and promote a sense of pleasure.
Called endorphins, these chemicals are the number one reason folks reach for ice cream when they're feeling stressed out.
Unfortunately, sugar-laden foods also raise your blood sugar in short order, causing the body to release stress hormones to deal with the imbalance.
With more cortisol running through your veins than before, your are highly susceptible to stress.
Suggestions: If you are going to eat sweets, steer clear of refined carbohydrates.
Found in edibles like white bread, candy, and white rice, these bad carbs cause an almost immediate spike in your blood sugar level which triggers cortisol release.
4.
Low-Fiber Foods While certainly not as bad for you as our other offenders, foods that have little or no fiber may affect your cortisol levels in two ways.
First, they don't satiate hunger as well as comestibles that contain fiber.
As such, you will be forced to eat more frequently, which can easily send blood sugar levels on a roller-coaster ride.
Second, they may upset your stomach, which puts stress on your system, triggering cortisol release.
Suggestions: Avoid eating meals that are bereft of fiber.
You can do this by adding a fruit or vegetable to your plate.
5.
Low-Calorie Foods If you don't eat enough food, your body will automatically shift into starvation mode.
This mode is characterized by an almost continuous release of stress hormones like cortisol into your system.
Common in long-term dieters, persistent cortisol exposure is far more dangerous than carrying a few extra pounds on your body.
Suggestions: Avoid any diet that requires a substantial reduction in calories for a protracted period of time.
All of the aforementioned foods should be eschewed during periods of heightened stress.
When not in a stress-out state, consumption should be limited in order to maintain healthy cortisol levels.