Making better food choices is a simple action that can make a big difference, with small changes over time that do not require a massive diet overhaul. Eating can be an effective step toward wellbeing maintenance and reducing stress also reduces our urge to reach for those short-term comfort foods.
Certain foods help the body to regulate cortisol, a stress hormone that increases sugars (glucose) in the bloodstream. These include nuts (almonds, cashew and brazil nuts) fatty fish, leafy greens, whole grains, dark chocolate and avocados.
However, as modern food production practices can strip the nutrients from the soil, dietary supplements may further boost the benefits of our healthy eating habits and ensure our bodies get what they need. Two supplements, in particular, are a great place to start, as they support multiple crucial functions within the body: magnesium and vitamin D.
Magnesium:
Magnesium is important for over 600 enzymatic reactions including energy metabolism and protein synthesis, regulating muscle and nerve function as well as blood sugar levels. [https://pubmed.ncbi.nlm.nih.gov/25540137/ ] In addition, magnesium is vital to the body’s ability to absorb vitamin D
www.sciencedaily.com/releases/2018/02/180226122548.htm
Take magnesium last thing in the evening, as it decreases the binding of adrenaline to the adrenergic receptors, helping to calm us down. https://www.t-nation.com/supplements/tip-foods-and-supplementsthat-control-cortisol]
Vitamin D:
As well as improving body composition and bolstering the immune system, vitamin D is also helpful in regulating
cortisol by preventing excessive adrenaline production.
www.karger.com/Article/Abstract/504873
Vitamin D is converted by our bodies from sunlight, as well as some food, including oily fish (salmon, sardines, herring and mackerel), red meat, liver, egg yolks and some fortified foods. However, the winter months, in particular, can make it difficult for the body to receive adequate amounts and supplementation can be very beneficial [ https://www.nhs.uk/conditions/vitaminsand-minerals/vitamin-d/ ]. Ensuring we get enough vitamin D
can prevent diabetes, lower blood pressure and restore insulin sensitivity.
https://www.t-nation.com/supplements/d-is-for-doping
While vitamin D promotes healthy sleep patterns, it is best to take it first thing in the morning, along with those cortisol-lowering, foods to get the most benefit from this amazing supplement.
https://www.fivestarseniorliving.com/blog/does-vitamin-d-promote-healthy-sleep