PTSD Professional Perspective: Foods to Fight Cortisol
Friday, February 26th, 2010 • Guest Post: Professional Perspective •
A typical PTSD symptom is a high level of cortisol. Did you know there are holistic ways to bring it down?
A couple of weeks ago Katie Humphrey taught us about how to use exercise to combat cortisol. Today, she continues the cortisol attack with a great post on how to use nutrition to lower your stress hormone level.
Foods to Fight Cortisol
Cortisol can be counteracted through consistent exercise and proper eating habits. Did you know that certain foods can either reduce or increase the production of cortisol? Read on to discover which foods will help you decrease cortisol and which ones may raise it.
Cortisol-reducing foods
High-fiber foods help to lower cortisol. This includes whole grain bread and cereals, oat bran, oatmeal, beans, citrus fruits, strawberries, beets, and carrots.
Vitamin C can help to prevent a rise in cortisol and protect from other indications of stress. It can be found in green peppers, citrus fruits, strawberries, tomatoes, cantaloupe, sweet potatoes and broccoli.
Whey protein, specifically the tryptophan found in whey, can increase serotonin, thus lowering cortisol levels. Whey protein powder can make a delicious shake.
Corisol-raising foods
Alcohol activates the HPA axis, causing the adrenals to produce more cortisol. Studies indicate that consuming more than one drink per day may increase cortisol levels.
Caffeine increases cortisol secretion when consuming more than 200 milligrams per day.
Gluten may elevate cortisol levels if an individual is gluten-intolerant. It can be found in any product containing wheat. Talk to your doctor if you think you may be intolerant to gluten.
Salt, mainly coming from sodium in packaged foods, modifies an enzyme that turns cortisone into cortisol. Watch the amount of packaged foods you are consuming. It’s best to stick with whole, natural foods (Michaels 130-131).
Reference:
Michaels, Jillian. Master Your Metabolism. New York, New York: Crown Publishers, 2009.
Katie Humphrey helps women gain the knowledge, confidence and motivation to live a healthy life. Many women have enjoyed the benefits of Katie’s personal training and nutrition coaching in her home studio as well as through online training and nutrition plans. Katie is a Certified Personal Trainer and owner of Katie Humphrey Fitness in Palm Beach Gardens, Florida. www.KatieHumphrey.com
Tags: cortisol, Katie Humphrey, PTSD symptom
I had mentioned in the previous post that I had been reading about managing the stress hormone more holistically (rather than depending on drugs or chemicals to calm down when triggered or anxious) and one thing I found was that Black Tea has been identified as a soothing agent for reducing the levels of cortisol.
I have been using black tea now for awhile and have found it to be an effective tool to use when I start to experience an increase in anxiety.
Add to this that healthy diet, meditation, calming music, body movement like yoga or dance, self expression like writing or drawing….and in my experience I have found this to be a healthy alternative to my former dependence on medications like ativan to manage my anxiety!
Hi, its great to read some info my a fellow nutrition and fitness enthusiast. I personally am not a fan of whey protein, I know that on paper it is very efficient. But i have always wondered of the dairy aspect. A protein straight from milk, something great for weight loss and weight gain depending on usage but in terms of some folks you may find yourself to have a low metabolic tolerance to dairy (some people find the same with wheat). I prefer to diversify and try different proteins. This is all my personal opinion of course but i find all our body’s are different and you must do your own search to find the right form of powder for you. i personally shift between promasil and myofusion with some mutant mass if i feel like bulking or even as a recovery drink after a power cardio workout (such as plyo). Try to visit http://www.squidoo.com/best-whey-protein-shakes if anybody want more info.