Pratique du Shadowing: 5 Foods That Naturally Decrease Cortisol, the Stress Hormone - Apprendre l'anglais à l'oral avec la vidéo
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I'm Emma McAdam.
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I'm a licensed marriage and family therapist, and today we're going to talk about foods that naturally decrease cortisol.
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Managing stress involves a lot of things — a healthy work-life balance, good boundaries, sleep, exercise.
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But changing what you eat can also have a big impact on your stress levels, and that's because what you eat impacts cortisol levels.
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Now cortisol is known as the stress hormone.
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It's part of the activating, energizing response in your body, and it triggers the fight-or-flight response.
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But it plays a lot of other important roles in your body too.
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Cortisol helps regulate everything from sleep cycles and inflammation to blood pressure and blood sugar levels.
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Now cortisol is released by the adrenal gland in response to a physical threat like an injury or a mental threat like a deadline.
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And cortisol isn't inherently bad.
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It's helpful in the short term.
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But being exposed to it for too long can lead to a chronic stress response,
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which can contribute to more anxiety, depression, fatigue, inflammation, weight gain, higher blood pressure, a decreased immune system, a higher chance of diabetes, and heart disease.
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So you can see how decreasing cortisol can have a big impact on both physical and mental health.
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So when researchers explored how diet impacts cortisol, they found that people on a traditional American diet of high fat,
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sugar, and carbs had much higher cortisol levels than people who were eating more fruits, vegetables, whole grains, and polyunsaturated fats.
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So an an anti-inflammatory diet can counteract the impact of cortisol.
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Inflammation is essentially a low-level stress response in the body.
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Your immune system sends out macrophages and cytokines to kill off pathogens.
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But the side effect is that it also damages healthy tissue and leads to chronic stress on the body.
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Inflammation also increases intestinal permeability, which is known as leaky gut.
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And this can allow bacteria into the bloodstream, and that can trigger even more inflammation to counter it.
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So when we eat foods that cause inflammation, we essentially trigger that stress response in the body.
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But you can choose foods that lower cortisol inflammation and the stress response.
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As we go through this list of foods, you may recognize it as having a lot in common with the Mediterranean diet.
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The Mediterranean diet has been found to be quite effective at decreasing inflammation, and it's been shown to improve mental health.
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Okay, one last thing before we jump in.
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While you can supplement with many of these nutrients, you'll almost always be better off eating whole foods that are nutritionally dense and not just supplements.
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That's partly because your gut health depends on the fiber from the whole food and also because the nutrients in foods are more diverse and complex than the simple concentrated supplements.
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Okay, so let's talk about foods that naturally decrease cortisol.
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First, foods high in B vitamins can help metabolize or burn off cortisol, And this is especially true of foods that are high in B12, and these include organ meat, beef,
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chicken, eggs, nutritional yeast, and fortified cereals.
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So this is when they add B12 to cereals.
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Okay, next, foods high in omega-3s.
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These reduce inflammation.
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Now fish are often the best source, but you can get omega-3s from plant-based sources as well.
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So these include walnuts, avocado, salmon, chia, flax, olive oil, tuna, mackerel, herring, anchovies, etc.
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Next is magnesium-rich foods.
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Magnesium is essential for tons of bodily processes, but it's especially essential for relaxing muscles, reducing inflammation, and metabolizing cortisol.
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It also helps regulate the heartbeat and decrease blood pressure.
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When we're stressed, we excrete magnesium and potassium in our urine, and low levels of magnesium can intensify stress, which can create a vicious cycle.
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Now getting enough magnesium has been shown to help decrease anxiety and stress.
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You can find magnesium in pumpkin seeds and other seeds like almonds and pistachios.
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It's also – you can also find magnesium in broccoli, bananas, avocado, artichokes, spinach, also dark chocolate!
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It's got magnesium and it has high amounts of flavonoids, which lower stress reactivity in the adrenal glands.
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So yeah, chocolate, right?
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The next thing that you want to think about is foods that help regulate blood sugar.
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So these are also important to decrease cortisol.
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If you let yourself get too hungry by going too long between meals, that can actually be quite stressful for the body.
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So eat regular meals and protein-rich foods, especially beans and legumes, which have antioxidant properties.
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Another thing that's helpful is foods that promote a healthy gut microbiome.
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Now, I'll make an entire video on how important your gut bacteria is for mental health, but long story short, most of the serotonin in your body is in your gut, and having good bacteria in your gut can really improve mental health.
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Now, there's two ways to do this.
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First, eat lots of high fiber foods and a lot of variety.
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Fiber comes from plants, so fruits and vegetables are really important.
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And the fiber, the different fibers from the different fruits and vegetables is what the good bacteria eat.
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So having lots of fiber keeps them happy and keeps your gut healthy.
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Fiber is called a prebiotic.
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One dietician I spoke with recommends that you eat 30 different types of plants per week, and that's going to help keep the probiotics happy in your gut.
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And so that's what we're talking about for number two is probiotics.
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These are foods that have good bacteria in them.
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And these are things like live yogurt, kimchi, kombucha, kefir, and sauerkraut.
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Okay, and lastly, just stay well hydrated.
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Dehydration is a stressor on the body.
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So one study showed that young soccer players who were more dehydrated also had higher cortisol levels.
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So just drink enough water every day.
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Also, it's important to know some foods that can really increase cortisol
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include alcohol, caffeine, saturated fats, simple sugars like sodas and candy, but also simple carbs like white breads can, you know, contribute to more cortisol.
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Now, not all carbs or sugars are bad for you.
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You can eat them in moderation.
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You just want to be, you know, mindful of how they're impacting your stress levels.
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Okay, so there are five types of food that can help you decrease cortisol and stress levels.
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Now, like I said before, you can't just rely on food for stress management.
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It's better to take a whole body approach.
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But knowing what foods to eat and not to eat to manage cortisol can be one really important piece in your treatment puzzle.
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I hope you found this video helpful.
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If you'd like to learn more about how to calm the stress response in your body, check out my free course, Grounding Skills for Stress, Anxiety, and PTSD.
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I teach about 20 skills to soothe anxiety in your nervous system, and the link is in the description.
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Okay, thanks for watching and take care.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau C1 s’appuie sur la vidéo « 5 Foods That Naturally Decrease Cortisol, the Stress Hormone ». Les mots qui reviennent le plus souvent : cortisol, stress, inflammation, eat, magnesium. Cette vidéo contient 79 phrases et 1170 mots à répéter en shadowing. La partie parlée dure 7:31. Le locuteur parle à un rythme naturel d’environ 156 mots par minute, proche d’une conversation courante. Seuls 75 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc exigeant.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| cortisol nom | /ˈkoɹ.tɪˌsɔl/ | cortisol |
| distress nom | /dɪˈstɹɛs/ | détresse |
| inflammation nom | /ɪnfləˈmeɪ̯ʃən/ | inflammation |
| magnesium nom | /ˌmæɡˈnizi.əm/ | magnésium |
| bacterium nom | /bækˈtɪəɹ.ɪəm/ | bactérie |
| carb nom | /kɑɹb/ | glucide |
| regulate verbe | /ˈɹɛɡ.jə.leɪt/ | régler |
| vegetable nom | /ˈvɛd͡ʒ.tə.bəl/ | légume |
| supplement nom | /ˈsʌp.lɪ.mənt/ | supplément |
| adrenal adjectif | /æˈdɹiːnəl/ | adrénal |
| avocado nom | /ˌɑvəˈkɑdoʊ/ | avocat |
| gland nom | /ɡlænd/ | glande |
| probiotic adjectif | /ˌpɹoʊ.baɪˈɑ.tɪk/ | probiotique |
| nutrient nom | /ˈnuː.tɹi.ənt/ | nutriment |
| cereal nom | /ˈsɪə.ɹɪ.əl/ | céréale |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| check out verbe | mater, regarder |
| go through verbe | traverser |
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is known · is released · being exposed |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | people who were · permeability, which is · stress, which can |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | has been found · has been shown |
Prononciation à surveiller
Le locuteur utilise 11 contractions et formes réduites, comme we're, I'm, can't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: pathogen /ˈpæθəd͡ʒn̩/, soothe /suːð/, therapist /ˈθɛɹəpɪst/
- Les sons « sh » et « zh »: inflammation /ɪnfləˈmeɪ̯ʃən/, dehydration /dihaɪˈdɹeɪʃən/, dietitian /daɪəˈtɪʃən/, moderation /ˌmɑdəˈɹeɪʃən/, pistachio /pɪsˈtæʃioʊ/
- Mots longs — placez bien l’accent: inflammation /ɪnfləˈmeɪ̯ʃən/, magnesium /ˌmæɡˈnizi.əm/, avocado /ˌɑvəˈkɑdoʊ/, metabolize /mɪˈtæbəˌlaɪz/, probiotic /ˌpɹoʊ.baɪˈɑ.tɪk/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme cortisol, distress, inflammation.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.