Eat These Foods Daily to Heal Your Hormones from Chronic Stress
Are you feeling the BURN in BURNOUT these days?
We are all feeling varying degrees of burnout. Chronic stress triggers the release of cortisol, which can leave you feeling like you’re constantly having to look over your shoulder for a cheetah on your heels. Our bodies don’t realize that your 60 hour work week isn’t, in fact, a wild animal.
If you need support keeping your cortisol in check, start including these foods daily to bolster your body’s resilience to stress.
Vitamin C Rich Foods
These foods stabilize cortisol and support the adrenal glands to better regulate cortisol response. Some examples of vitamin C rich foods include citrus, like oranges and grapefruit, bell peppers, strawberries, and Brussels sprouts.
Three ways to include more vitamin C rich foods:
Add shaved Brussels sprouts to your salads. Not only do you get the nutrients they also add some fun texture. The next time you are at Trader Joe’s pick up a bag of them already shaved or get a slicer (I have a Grate and Slice set from OXO) and slice them up for yourself!
Cut up a bell pepper, a cucumber, and a carrot for dipping in hummus or yogurt sriracha dip.
Put strawberries on top of your toaster waffle along with peanut butter, shredded coconut, and some cinnamon. This makes your meal more balanced as well as adding flavor, antioxidants and fun.
Green Tea
Green Tea contains compounds that act like the brains calming neurotransmitters, GABA, and inhibit the cortisol produce enzymes so that increases your resilience to stress and stressors.
Don’t forget that green tea has caffeine so it’s best consumed before noon so as not to impact your sleep.
Mineral Rich Foods
Constant fight or flight upregulates your kidneys, which can mess with your body's mineral balance. You can help replenish these essential components by eating foods high in these nutrients:
Magnesium: Spinach, pumpkin seeds, lima beans, almonds, dark chocolate, bananas
B6: Pistachios, sunflower seeds, tuna, turkey, chicken
Potassium: Leafy greens, beans, nuts, dairy foods, and starchy vegetables like winter squash
My top tips for adding more mineral rich foods to your plate:
Add a handful of spinach to egg dishes, pasta dishes, and smoothies.
Easy on the go snacking - a handful of nuts and a piece of fruit
Add a sprinkle of seeds to salads, oats, and smoothie bowls
Probiotics
Probiotics contain lactobacillus reuteri have been found to initiate the release of oxytocin (our feel good neurotransmitter) which can help take the body out of chronic fight or flight. You can find probiotics in such products as kefir, kimchi, miso, sauerkraut, tempeh, and yogurt.
High Bioavailable Protein
Protein bioavailability refers to how well your body utilizes the type of protein. The easier it is for your body to digest and absorb the protein, the the higher the bioavailability.
High bioavailable protein promotes blood sugar balance which stabilizes the body's cortisol response. By eating adequate protein (roughly 80-100 grams), you'll feel more satisfied, stable energy, better mental clarity and experience less cravings.
Animal-Based Sources With High Protein Bioavailability: Grass fed beef, chicken and turkey, preferably free-range, wild caught seafood, whole eggs, and dairy.
Plant-Based Sources With High Protein Bioavailability: Quinoa, tempeh, soybeans, walnuts, almonds, and chickpeas.
Omega 3 Fats
Low levels of omega 3s have been linked to higher heart rate and cortisol levels. Omega-3s are also essential components of creating and maintaining cell membranes along with synthesizing hormones and promoting hormone function.
Omega 3 fatty acids are found in cold water fatty fish, nuts, seeds, avocados and dark leafy greens. Pack in the omega 3s to support your mental health and reduce systemic inflammation related to burnout!
It’s time to do something about your burnout and that starts with getting supported. I teach women how to heal their minds, bodies, and hormones from the effects of burnout with positive sustainable nutrition and selfcare practices.
Click here to schedule a call so we can chat more about how you can start having more energy, balanced hormones, and body empowerment.
