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Stress has become an inevitable part of our lives these days. While some levels of stress are normal, chronic stress can cause increases in the stress hormone cortisol. Elevated cortisol levels can not only negatively impact your overall health, but can also lead to anxiety, depression, and chronic illness. Nutritionist Marina Wright sheds light on this in an Instagram post titled "5 minerals that reduce stress and help regulate cortisol levels."
Cortisol is a steroid hormone produced by two adrenal glands located above each kidney. When a person is stressed, the body releases more cortisol into the bloodstream. Therefore, maintaining a proper cortisol balance is important for our health, as too much or too little cortisol can cause health problems. “Chronic stress often leads to deficiencies in essential minerals such as magnesium, zinc, sodium and potassium and can impair the ability to cope with stress,” explains nutritionist Marina. .
Magnesium: Frequent awakenings at night can be a sign of magnesium deficiency. Magnesium helps reduce cortisol, and without adequate levels the body cannot relax and eliminate excess cortisol. It helps regulate cortisol via the hypothalamic-pituitary-adrenal (HPA) axis and supports the release of important neurotransmitters to improve mood stability. To increase your magnesium intake, eat foods like dark chocolate, bananas, black beans, cashews, leafy greens, quinoa, edamame, avocado, pumpkin seeds, and almonds.
Zinc: An essential mineral that helps normalize cortisol levels. It also supports immune system function and helps the body deal with stress. It is involved in the function of neurotransmitters and can influence mood and behavior. Foods such as pumpkin seeds, oysters, cashews, sunflower seeds, beef, lamb, beef liver, hemp seeds, lentils and crabs contain high amounts of zinc.
Selenium: Protects the body from oxidative stress and supports thyroid function, which is important for controlling metabolism and stress responses. Selenium reduces stress by lowering cortisol levels. It also increases the activity of glutathione peroxidase, an enzyme whose main role is to protect the organism from oxidative damage. Foods rich in selenium include Brazil nuts, tuna, mussels, oysters, sardines, beef, cottage cheese, pork, turkey and eggs, which may help reduce stress.
Sodium and Potassium: Supports adrenal function by ensuring proper hormone production and electrolyte balance. This allows the adrenal glands to respond effectively to stress factors. Avocado, spinach, sweet potato, watermelon, sea salt (sodium), potato, chard, beans, dried apricots, coconut water.
