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From the newest issue of STATUS Fitness (Fall 2012), page 61:"Good news, chocolate lovers. Eating dark chocolate may aid in relieving stress. Researchers in Switzerland examined the effects of dark chocolate on stress metabolism. At the end of a two-week study, scientists observed that the group that was given 40 grams of dark chocolate per day experienced decreases in cortisol levels in the blood compared to the control group."Source: "JOURNAL OF PROTEOME RESEARCH"; Metabolic effects of dark chocolate consumption on energy, gut microbiota, and stress-related metabolism in free-living subjects; F.P. Martin et al.; Dec. 3, 2009I am posting this b/c of the popularity of chocolate / cocoa amongst some members here on DH. Plus, it is simply good to know, as stress can affect us all.Cory
Well I always knew chocolate/cocoa is one of the healthiest things you can have. 90% chocolate or pure cocoa in water/coconut milk, I have some every day. Thanks for sharing, Cory!
Well I always knew chocolate/cocoa is one of the healthiest things you can have. 90% chocolate or pure cocoa in water/coconut milk, I have some every day. Thanks for sharing, Cory!
Welcome, thought it was highly relevant for MANY DH'ers. Some who are having issues w/ hormones, stress and/or cortisol right now.Cory
Cortisol seems to be a constant fight for me, I'm always under a lot of stress (positive more than negative though). Job, family, training.... so it's great to have chocolate, which is a real tasty way to keep things in check. I have a sort of ritual around hot chocolate, which alone calms me down and freshens me up every day.
Cortisol seems to be a constant fight for me, I'm always under a lot of stress (positive more than negative though). Job, family, training.... so it's great to have chocolate, which is a real tasty way to keep things in check. I have a sort of ritual around hot chocolate, which alone calms me down and freshens me up every day.
I hear you. I about going to work more dark chocolate into my routine.Cory
Yep the love of dark chocolate in some warmed up coconut milk is ALWAYS a stress reliever for me. Thanks for the article stating its still ok!
thank you for this 🙂i've read studies that say if your adrenals glands are stressed, to avoid cocoa and chocolate because it contains caffeine. to take away caffeine AND dark chocolate from my diet is just even more stressful! this gives me hope 🙂
thank you for this 🙂i've read studies that say if your adrenals glands are stressed, to avoid cocoa and chocolate because it contains caffeine. to take away caffeine AND dark chocolate from my diet is just even more stressful! this gives me hope 🙂
Actually, Sarah, you were one of the reasons I posted this. I remembered your issue in another post, and thought this would hold relevancy for your condition. I also posted it with Fairy in mind, and a few others, who are frequent cocoa / dark chocolate consumers, as sort of an FYI.But, yes, cocoa and chocolate do contain caffiene. Something to note for people who are sensitive to caffiene's stimulant effects, and consume it close to bed.Cory
Sarah,More to note from the same article:-Taking fish oil for as little as three weeks lowers cortisol (compared to a placebo). Wild Alaskan salmon was the top choice for Omega 3s, but other food sources can include halibut, walnuts, almonds and flaxseed oil.-Increase your intake of Vitamin C. This was, however, based on a study using rats at the University of Alabama.-Low glycemic foods lower cortisol levels in the body. The article recommended foods such as eggs, meat, poultry, fish and vegetables."High glycemic index foods need utilization of almost an equivalent mass of animal protein to keep glycemic balance."The take away (as I see it): ULC days or phases in your diet will help control cortisol, even lower it (based on what I noted above). Furthermore, based on what I quoted from the article, it would seem that keeping your animal protein sources EQUAL to your high glycemic foods should maintain glycemic balance, and therefore prevent raised cortisol levels. Take note of this for your Carb Nites or Back-Loads.That said, also from the article:"Low calorie dieting is a major stress to the body and increases cortisol production while simultaneously declining testosterone levels."Take away (as I see it): for your needs, do not under-eat! This goes without saying if you are trying to build muscle.SOURCE- SOCIETY FOR ENDOCRINOLOGY: "Effect of Glycaemic index of the diet on salivary cortisol and testosterone levels in females"; E. Al-Dujaili, S. Ashmore; March 6, 2007(Notice the study was done on females!)Cory
I practically live off cocoa, as you can see on my log 🙂I swear by standing on a PowerPlate. Try it for 15 min a day for a week and you'll know what I'm taking about. It's now part of my daily routine.
I practically live off cocoa, as you can see on my log 🙂I swear by standing on a PowerPlate. Try it for 15 min a day for a week and you'll know what I'm taking about. It's now part of my daily routine.
Yep, definitely a reason I posted this. 😉Cory
Sarah,More to note from the same article:-Taking fish oil for as little as three weeks lowers cortisol (compared to a placebo). Wild Alaskan salmon was the top choice for Omega 3s, but other food sources can include halibut, walnuts, almonds and flaxseed oil.-Increase your intake of Vitamin C. This was, however, based on a study using rats at the University of Alabama.-Low glycemic foods lower cortisol levels in the body. The article recommended foods such as eggs, meat, poultry, fish and vegetables."High glycemic index foods need utilization of almost an equivalent mass of animal protein to keep glycemic balance."The take away (as I see it): ULC days or phases in your diet will help control cortisol, even lower it (based on what I noted above). Furthermore, based on what I quoted from the article, it would seem that keeping your animal protein sources EQUAL to your high glycemic foods should maintain glycemic balance, and therefore prevent raised cortisol levels. Take note of this for your Carb Nites or Back-Loads.That said, also from the article:"Low calorie dieting is a major stress to the body and increases cortisol production while simultaneously declining testosterone levels."Take away (as I see it): for your needs, do not under-eat! This goes without saying if you are trying to build muscle.SOURCE- SOCIETY FOR ENDOCRINOLOGY: "Effect of Glycaemic index of the diet on salivary cortisol and testosterone levels in females"; E. Al-Dujaili, S. Ashmore; March 6, 2007(Notice the study was done on females!)Cory
thanks so much! i didn't want to have to stop CBL. i'll just make sure to include some lean meat in my backloads now, although i'm not sure if i can eat 200 grams of protein to match the carbs at that time :S that's way over my target and doesn't leave room for pre-workout ULC protein/fat meals... i was told that 100 grams of low glycemic carbs a day would be best to help with cortisol. but the maximum time i go without carbs is 2.5 days, and i don't think that's long enough to stress the body out, right?
Sarah,More to note from the same article:-Taking fish oil for as little as three weeks lowers cortisol (compared to a placebo). Wild Alaskan salmon was the top choice for Omega 3s, but other food sources can include halibut, walnuts, almonds and flaxseed oil.-Increase your intake of Vitamin C. This was, however, based on a study using rats at the University of Alabama.-Low glycemic foods lower cortisol levels in the body. The article recommended foods such as eggs, meat, poultry, fish and vegetables."High glycemic index foods need utilization of almost an equivalent mass of animal protein to keep glycemic balance."The take away (as I see it): ULC days or phases in your diet will help control cortisol, even lower it (based on what I noted above). Furthermore, based on what I quoted from the article, it would seem that keeping your animal protein sources EQUAL to your high glycemic foods should maintain glycemic balance, and therefore prevent raised cortisol levels. Take note of this for your Carb Nites or Back-Loads.That said, also from the article:"Low calorie dieting is a major stress to the body and increases cortisol production while simultaneously declining testosterone levels."Take away (as I see it): for your needs, do not under-eat! This goes without saying if you are trying to build muscle.SOURCE- SOCIETY FOR ENDOCRINOLOGY: "Effect of Glycaemic index of the diet on salivary cortisol and testosterone levels in females"; E. Al-Dujaili, S. Ashmore; March 6, 2007(Notice the study was done on females!)Cory
thanks so much! i didn't want to have to stop CBL. i'll just make sure to include some lean meat in my backloads now, although i'm not sure if i can eat 200 grams of protein to match the carbs at that time :S that's way over my target and doesn't leave room for pre-workout ULC protein/fat meals... i was told that 100 grams of low glycemic carbs a day would be best to help with cortisol. but the maximum time i go without carbs is 2.5 days, and i don't think that's long enough to stress the body out, right?
Welcome. 🙂The best advice I can give is to really space your carbs out w/ the protein to hit that equal quota. You might consider using powders to help this end, if solid protein will be too difficult to consume en masse.As for going without carbs, from what I gather re: the article, ULC would be preferable for controling cortisol levels. The article had recommended foods like eggs, meat, poultry, fish and vegetables to lower cortisol levels. All are ULC-friendly.I guess the best advice would be to see what works for you. What leaves you feeling best, and less-stressed.Cory
Sarah,More to note from the same article:-Taking fish oil for as little as three weeks lowers cortisol (compared to a placebo). Wild Alaskan salmon was the top choice for Omega 3s, but other food sources can include halibut, walnuts, almonds and flaxseed oil.-Increase your intake of Vitamin C. This was, however, based on a study using rats at the University of Alabama.-Low glycemic foods lower cortisol levels in the body. The article recommended foods such as eggs, meat, poultry, fish and vegetables."High glycemic index foods need utilization of almost an equivalent mass of animal protein to keep glycemic balance."The take away (as I see it): ULC days or phases in your diet will help control cortisol, even lower it (based on what I noted above). Furthermore, based on what I quoted from the article, it would seem that keeping your animal protein sources EQUAL to your high glycemic foods should maintain glycemic balance, and therefore prevent raised cortisol levels. Take note of this for your Carb Nites or Back-Loads.That said, also from the article:"Low calorie dieting is a major stress to the body and increases cortisol production while simultaneously declining testosterone levels."Take away (as I see it): for your needs, do not under-eat! This goes without saying if you are trying to build muscle.SOURCE- SOCIETY FOR ENDOCRINOLOGY: "Effect of Glycaemic index of the diet on salivary cortisol and testosterone levels in females"; E. Al-Dujaili, S. Ashmore; March 6, 2007(Notice the study was done on females!)Cory
thanks so much! i didn't want to have to stop CBL. i'll just make sure to include some lean meat in my backloads now, although i'm not sure if i can eat 200 grams of protein to match the carbs at that time :S that's way over my target and doesn't leave room for pre-workout ULC protein/fat meals... i was told that 100 grams of low glycemic carbs a day would be best to help with cortisol. but the maximum time i go without carbs is 2.5 days, and i don't think that's long enough to stress the body out, right?
Welcome. 🙂The best advice I can give is to really space your carbs out w/ the protein to hit that equal quota. You might consider using powders to help this end, if solid protein will be too difficult to consume en masse.As for going without carbs, from what I gather re: the article, ULC would be preferable for controling cortisol levels. The article had recommended foods like eggs, meat, poultry, fish and vegetables to lower cortisol levels. All are ULC-friendly.I guess the best advice would be to see what works for you. What leaves you feeling best, and less-stressed.Cory
Fasting too long would be bad for someone trying to control their cortisol levels. And stressing about minor details is probably just as bad as anything.
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