When faced with what it perceives to be a threat, our brain (specifically, a tiny region at the base called the hypothalamus) sends out a series of nerve and hormonal signals to alert the adrenal glands located on top of the kidneys to secrete hormones such as adrenaline and cortisol. Cortisol—aka the stress hormone everyone loves to hate—increases the concentration of glucose in our bloodstream and enhances availability of substances our brain and body tissues need for repairs. Cortisol also shuts down functions that aren’t essential during that “fight or flight” situation, which is why you may feel momentarily invincible or numb to physical or emotional discomfort as you push through. It’s also why you might experience the urge to run to the bathroom—your body is too focused on dealing with the stressor at hand to care about controlling your bowels. Here are some recipes to help you reap the benefits of these stress-fighting foods in a delicious way. While eating this way for one day won’t magically reduce your cortisol levels for good, incorporating these foods as a regular part of your diet and taking steps to manage stress in others ways (just a few ideas: prioritize sleep, pet a cute dog, enjoy gentle movement and mindfulness) can make a big difference. Human and animal studies have also looked at stress-induced changes in preference for food3—namely, a leaning toward highly palatable comfort foods, especially high-fat and high-sugar foods. It’s thought that increased levels of cortisol, insulin, and/or hunger hormone ghrelin may be at work there. If you notice a craving or an increase in overall appetite, ask yourself what’s up and whether there’s a non-food way to address what you really need or if there is a more nourishing option to help you feel stable and satisfied. Also worth noting: Skipping meals or letting yourself forget to eat until you’ve reached that “game over” point is something to guard against. If you’re going through a stressful time, practice good self-care by making sure to eat three meals a day and have a snack or two through the day if needed. If numbers are helpful, aiming to eat something about every four hours is a good ballpark. Serves 2 Ingredients Hate savory breakfast? If sweet breakfast is more your thing, try a comforting bowl of oats with berries and a generous spoonful of nut butter on top. Serves 2 Ingredients Serves 2 Ingredients Serves 2 Ingredients
