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Doctor Kazachkova: Dark chocolate and fatty fish help reduce cortisol levels
When the level of the hormone cortisol increases, a person experiences stress. Ekaterina Kazachkova, an endocrinologist at SM-Clinic, told Gazeta.Ru about which products help reduce cortisol levels.
The doctor noted that cortisol plays an important role in our body. It helps us cope with stress and mobilize resources in critical situations. But when stress becomes chronic, high levels of cortisol begin to work against us.
"What happens when stress persists for a long period of time? The body is constantly in a state of "combat readiness". This causes metabolic disorders, sleep problems and decreased immunity. People begin to gain weight, especially in the abdominal area. The so-called "cortisol belly" appears. But the good news is that you can influence the level of cortisol through nutrition. Properly selected products will help reduce the negative impact of stress on the body," the expert said.
Among them, dark chocolate was especially chosen. Cocoa is rich in antioxidants, which help reduce cortisol levels. Choose chocolate with at least 70% cocoa content.
Avocado. This fruit is rich in vitamin B5, which is necessary for the normal functioning of the adrenal glands, the glands that produce cortisol.
Spinach and other greens. The magnesium in these foods helps calm the nervous system.
Citrus fruits: Vitamin C, found in oranges, grapefruits and lemons, helps reduce cortisol levels after stressful situations.
Nuts and seeds are rich in zinc, which helps regulate adrenal function.
At the same time, the doctor emphasized that simply including these products in the diet will not solve the problem of chronic stress. A comprehensive approach is needed, including proper nutrition, physical activity, and work on the psychological state.
"In my practice, I often hear that patients underestimate the impact of nutrition on hormone levels. The right diet can work wonders. For example, one of my patients complained of constant fatigue and weight gain. Tests showed elevated cortisol levels. We developed a nutrition plan that focused on foods that lower cortisol levels. In four months, she not only lost 15 kg, but her health also improved significantly, and she had more energy," the endocrinologist said.
However, she noted that each case is individual, so what works for one person may not work for another. Therefore, it is important to consult a specialist to conduct the necessary tests.
"If you feel that stress is negatively affecting your health and weight, do not delay your visit to the endocrinologist. Timely diagnosis and properly selected treatment will help restore balance in the body and improve the quality of life," the doctor concluded.
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