If you spend a lot of time on Ticketkok, you may get acquainted with the phrase “Cortisol face“Or”Cortisol cocktail“Critisol face has become a lot of (and deadly) word, characterized by the puffiness and inflammation of the face and neck,, the cortisol face.

In large amounts, however, cortisol can affect our lymphatic system and cause puffiness in the eyes, cheeks and jaws. While scientific research in the concept of cortisol facial Is The deficiency eliminates evidence of anecdotes. However, experts are eager to emphasize that the signs of “cortisol face” may actually be related to taking steroids, or from the cushing syndrome – a (very) rare condition that occurs when the body produces too much cortisol.

The high level of cortisol for an extended period of time is not good for your health. Under ideal conditions, the body naturally reduces cortisol levels when stress or “danger” passes, but if the stress persists for a long time, the high cortisol levels can place the body in the “fight or flying state”. It can prevent the immune system and change the intestine microbiom, which can make us unsafe for inflammation and infection, as well as potentially fatigue, irritability, headache, brain fog, acne, insomnia, weight gain and even anxiety and depression.

Reducing all stress in our lives is a large extent impossible. However, there are ways to manage it-that through mindfulness, attention, exercise, therapy, or just regular, good quality sleep. Similarly, a healthy, balanced diet that is low in sophisticated sugars, saturated fats, excess alcohol, and caffeine-all things that can increase cortisol-but enough omega-3, magnesium, fiber and antioxidants can help combat cortisol.

Here are the best foods to include stress in your diet.

1. leafy greens

Leafy green vegetables such as spinach, ArgulaAnd Kail Vitamins are filled with minerals and antioxidants. They are also rich in folate, which can help regulate cortisol levels and promote a healthy intestine microbiom, which is required for the production of neurotransmitters such as serotonin, another cortisol mitigator.

2. Bitter chocolate

It is not new in new quantity dark chocolate (It needs to include at least 70% cocoa) good for you. Rich in antioxidants, it is healthy than milk or white options. The less well -known fact is that flavonoids in cocoa can help reduce stress reaction from adrenal glands and subsequent release of cortisol. Also, chocolate can help you put you in better mood.

3. Green tea

Antioxidant rich in a category of polyphenols El theanineAn amino acid that promotes relaxation, Green tea It is soothing and energetic at the same time, when you are stressed, it makes an ideal drink. Consume it in loose leaf, tea bag, or Matka FarmIt can also be added to smoothies and desserts.

4. Salmon

Perhaps the ultimate skin -friendly food, salmon (Like other types of fish rich in healthy fats, such as Sardine And mackerel), can help regulate the level of cortisol, thanks to its anti -inflammatory omega -3 content. In fact, some studies have found that Fish oil Adrenal gland can combat activation in stressful situations.

5. Avocado

Another skin-love food, Avocado Important amounts of Potassiumas well as MagnesiumAn anti -stress mineral that promotes sleep and muscle discounts by helping to combat cortisol. For a balanced breakfast, pair it with a boiled or gathered eggs on the toast.

6. Beans

ExemptedBeans, and fava beans, as well as lentils and peas, are all excellent sources of fiber that support intestine health and regulate blood sugar. Also, they are rich B vitamin And both magnesium contribute to the healthy function of the nervous system.

7. Jamun

Blackberry, BlueberryCranberries, raspberries, and such as free radical-lactation are small powerhouses of antioxidants. Because of this, they reduce oxidative stress and cortisol levels. Add berries to smooth and yogurt, or eat them with a handful Almond And Walnut

8. Nut

Almonds, walnuts, hazelns, cashews, and Brazil nuts All have anti-stress properties, thanks to their combination of good fat, magnesium, B vitamins and antioxidants. Add them to the dishes of salad and pasta, or keep a stand for breakfast between food.

9. Eggs

In addition to quality protein, vitamins and minerals being an excellent source, Eggs Choline, an essential nutrient that plays an important role in brain health and helps reduce stress and anxiety by improving emotional welfare. Eating a protein-rich, egg-based breakfast in the morning can be an easy way to remain full and satisfied until lunch.

10. Chia seed

Anti -inflammatory omega -3S rich in, Chia seed Help reduce cortisol levels and promote the feeling of calm. Make chia seed pudding with dairy or non-dairy milk, add them to smoothie, or soak them in almond milk and make an easy chocolate mousse and then mix them with pure cocoa, with a spoonful of maple syrup or honey added with sweetness.