Stress Make You Fat!
Cortisol is a hormone produced by the adrenal glands and undergoes variation in different stages of the day (circadian rhythm), peaking at 9 am, lowering its values from 1 to 4 pm, and even lower at 11 pm. However, several factors such as age, stress , and other things may alter the cycle of cortisol. As a result of the imbalance of cortisol levels throughout the day, low cortisol levels may occur in the morning ( 9:00 a.m. ) and values beyond the normal between 1 pm and 4 pm. High levels of cortisol in the blood stream may increase oxidative stress (increased free radicals) and inflammation. Low levels can also result in a decreased conversion of glycogen to glucose and the result is an increase in body fat and muscle wasting. What to do then? The word is modulation! As usual, a focused and individualized diet is a good ally. As a nutrition science student and after having long and productive discussions with my work partner and friend Dr. Luciano Bruno , I have been doing my modulation in cortisol levels throughout the day. Besides various other things that I post here, I’m sharing a little of what I’ve been doing with you. Besides my supplements and complements properly calculated, I included the following foods to my meals: green or ginger tea for breakfast to provide L- teamina ; oilseeds at the am snack to provide Beta – sitosterol, green juice in the afternoon to provide phosphatidylserine, phytochemicals, magnesium, vitamin C, manganese, among others; hibiscus tea (I love tea) before bed to provide more phenolic compounds. Do not forget about the anti inflammatory foods! I have included the following supps – chromium picolinate, vitamin c (2g a day) and L-glutamine, which are proven to effectively help modulating cortisol levels.