“An anti -inflammatory diet is the best dietary way to moderate cortisol production and the Mediterranean diet is very suitable”
He Cortisol It has a very concrete function: prepare the body to respond to stress. It is activated in times of tension, lack of sleep or physical effort. In adequate doses, it helps Maintain energy and regulate important processes such as blood pressure or inflammation.
But when It remains elevated For weeks, what causes is a slow and constant wear. That excess has been related to hypertension, fatigue, insomnia, digestive problems and chronic diseases.
Howard Muraddermatologist and pharmacist, knows it well. It is one of the aesthetic references of Jennifer López And direct Murad Research Laboratories In California. It has been warning of the effects of the call for years cultural stressa constant tension that ends up shooting inflammation.
The expert, who is known as the godfather of internal skin care, explains on his website that “a anti -inflammatory diet It is the best dietary way of Moderate cortisol production and the Mediterranean diet It is very suitable for this. ”
It is a diet with decades of study
Instead of focusing on restrictions or prohibitions, this food pattern is based on Complete foods, of plant origin and nutrient rich that the body knows how to process.
The Mediterranean diet prioritizes Fresh products such as fruits, vegetables, legumes, fish, nuts and extra virgin olive oil. Reduces refined sugars and processed meats, and gives space to red wine and the dairy In moderate quantities.
Science supports the Mediterranean diet.
Istock
The therapeutic value of this diet has been backed by medical studies For decades. In an investigation published in Jama Internal Medicine In 2023, it was found that people who constantly followed this type of food for more than three decades They had a 20 % lower risk of death prematurely for any cause.
David Katzexpert in preventive medicine and author of the book How to eat (Ed. Books dome), thus summarize its impact: “The Mediterranean diet has worked for generations and works throughout life. “
From the Spanish Society of Cardiology They also recommend this diet: “In the case of a dietary intervention, the results are truly notable and They support the benefits of the Mediterranean diet for the reduction of cardiovascular risk. “
Eat to reduce inflammation without falling into boring
Thinking about a Anti -inflammatory menuthe image usually goes to sad salads or dishes without grace. But it doesn’t have to be so. Murad, from its website, details what food can help to reduce cortisol levels naturally.
Among the most effective are rich in vitamin Blike him liverthe eggshe chicken or the whole grains. It also recommends the Blue fishhe avocadothe walnuts and the olive oilall loaded with omega-3 fatty acids.
This type of diet has been linked to a greater mortality age.
Istock
In addition, he mentions that the magnesium It is essential to combat the inflammation and facilitate the relaxation of the body. He points out that “food -rich foods include avocados, bananas, broccoli, black chocolate, pumpkin pipes and spinach.”
Some of them, such as black chocolate or pipes, also work as practical tentempiés When a pause is needed in the middle of the day. The important thing is that they become common elections, not exceptions.
Functional alternatives to cut the alcohol day
Many people associate the end of the day with a glass of wine or a cold beer. Not because of alcohol itself, but by Sensation of disconnection That gesture implies, something that is great for Stop the runaway production of cortisol.
Murad clarifies that “part of the power to relieve the stress of an adult drink at night resides in the physical appearance: barefoot, sit in a comfortable chair or get the frozen from the freezer.”
That custom can replicate without resorting to alcohol. Some options mentioned are Kombuchas with ice, Drinks with plant extracts or waters with bubbles and soft aromas. There are brands that mimic the relaxing effects of alcohol with ingredients such as lavender, magnesium or L-Teanina.
Eating well is fine, but it’s not the only thing
Dr. Murad remembers that food cannot load with all responsibility. According to your criteria, the most effective is to combine a healthy diet with physical exercise, enough rest and stable social relations. He points out that “to obtain the best results, you have to invest in the four areas: diet, exercise, connection and sleep.”
Food and exercise are fundamental, as the expert indicates.
Istock
Simply introduce small daily actions How to walk with someone at the end of the day, dinner simple dishes with fresh ingredients and try to sleep at stable schedules. It is not a matter of perfection, but of consistency.
An extra that shows inside and out
The benefits of this way of eating are not limited to stress control. Also Improves skin, daily energy and digestive functioning. In people with a tendency to chronic inflammation, such as those who suffer from autoimmune diseases or cardiovascular problems, a Progressive improvement By following this pattern.
On the other hand, it helps stabilize blood sugarreduce blood pressure and favor a more balanced intestinal microbiome. Murad emphasizes that “a healthy intestinal microbiota is essential for an effective immune system, which protects us from physical and emotional stress.” That Connect between intestine, nervous system and emotions It is one of the most relevant findings in modern nutrition.
Change can start this week
Adopting the Mediterranean diet does not require drastic changes. It is possible to start with small steps: Replace butter with olive oil, add nuts to breakfast, use legumes as a base of meals or introduce blue fish twice a week. With that enough for activate its anti -inflammatory effects.
In the end, more than a specific diet, it is a Eating way that can be adapted to almost any lifestyle. It works because it respects the rhythms of the body, supports health from within and sustains over time. Without the need for absurd sacrifices or menus impossible to sustain, which are two factors that prevent the habit of matener.
Seven benefits you can notice before what you think
- Reduction of abdominal swelling
- Improve the appearance of the skin
- Daily energy increase
- Appetite regulation
- Improvement of mood
- Lower muscle tension
- Greater regularity in sleep
Not all positive effects They arrive at the same time, but most begin to be noted in a few weeks If the change is constant. Eating well is not an immediate remedy, but a Practical investment. Sometimes it is enough to reorganize the purchase and change what is on the plate so that the body responds.
