We’ve all been there, turning to food for comfort when we’re feeling down. Binging on junk foods like chips and ice cream gives us a rush of energy only to bring us higher before we crash. Glucose, saturated fat and refined grains and carbohydrates, often found in abundance in these unhealthy foods, are the main culprits that cause a spike in the stress hormone cortisol.
The tasty sodium and sugar-rich snacks that we eat to treat ourselves at the end of a stressful work day or ahead of an important presentation have the exact opposite effect we hope for. They not only make us sluggish, but they also trigger a chemical reaction in our brains that will leave us feeling less than.
Studies have confirmed that lowering cortisol while boosting magnesium and zinc intake are keys to keeping anxiety and stress at bay.
A study published in the National Library of Medicine found a correlation between magnesium deficiency and pathological anxiety. Another study published in the same journal found that a zinc deficiency, too, caused feelings of anxiety. Though both studies tested on rats, the studies offer telling insights into how diet can affect our mental health.
#Boosting magnesium and zinc
Having high cortisol is like running on a hamster wheel– once you start, it’s hard to stop. Cortisol triggers stress, which causes the body to release even more cortisol. Vitamins B 12, C, and D help metabolise the stress hormone. This is why some people experience bouts of bad mood and feel down during the winter months when they’re not getting enough vitamin D.
Though vitamins and supplements are easy ways to mitigate the missing minerals and vitamins our bodies need, there are many foods we incorporate into our diets regularly to help keep our stress hormones in check.
Boosting magnesium and zinc
The trick is easy; think the opposite of a bag of chips or a sugary chocolate bar. On average, men require around 420 mg of magnesium per day, while women need roughly 320 mg.
Nuts, legumes and leafy greens are excellent sources of magnesium. An ounce of pumpkin seed will give you 156 mg of magnesium, while a half cup of spinach will fulfil 19 per cent of your daily intake at 78 mg. Other foods high in magnesium include bananas, whole grains and soy milk.
Opt for oysters, red meats, and dairy for your daily dose of zinc.
Busting cortisol
Foods rich in vitamin C, vitamin B12, and folic acid help metabolise the stress hormone.
Broccoli, Brussel sprouts, peas and beans are rich in folic acid.
Yogurt, shellfish and fatty fishes like salmon are excellent sources of Vitamin B. Mushrooms, plant-based meats, and tofus are good vegetarian options rich in the vitamin.
As for vitamin C, consume plenty of citrus fruits, berries, green vegetables and peppers.