शैडोइंग अभ्यास: 5 Foods That Naturally Decrease Cortisol, the Stress Hormone - वीडियो के साथ अंग्रेजी बोलना सीखें
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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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इस पाठ के बारे में
इस वीडियो में, हम उन खाद्य पदार्थों के बारे में चर्चा करेंगे जो स्वाभाविक रूप से कोर्टिसोल के स्तर को कम करने में मदद करते हैं। कोर्टिसोल एक तनाव हार्मोन है जो हमारी मानसिक और शारीरिक स्वास्थ्य पर महत्वपूर्ण प्रभाव डालता है। वीडियो में चर्चा की गई जानकारी को समझकर, आप यह जानेंगे कि कैसे अपने आहार में कुछ परिवर्तन करके तनाव को प्रबंधित कर सकते हैं। इस पाठ के माध्यम से, आप कोर्टिसोल को कम करने वाले खाद्य पदार्थों की पहचान करेंगे और अपने तनाव प्रबंधन में उन्हें शामिल करने का अभ्यास करेंगे। यह न केवल अंग्रेजी बोलने की आपकी कौशल को सुधारने में मदद करेगा, बल्कि आपको तनाव के प्रभाव को कम करने के लिए एक वास्तविक दृष्टिकोण भी देगा।
मुख्य शब्दावली और वाक्यांश
- कोर्टिसोल - तनाव हार्मोन जो कि शारीरिक और मानसिक प्रक्रिया में महत्वपूर्ण है।
- दाहिनी आंखें - शरीर में सूजन और तनाव प्रतिक्रिया को नियंत्रित करने में मदद करता है।
- मैग्नीशियम - मांसपेशियों को आराम देने और कोर्टिसोल को जलाने के लिए आवश्यक खनिज।
- एंटी-इन्फ्लेमेटरी आहार - ऐसे खाद्य पदार्थ जो शरीर में सूजन को कम करते हैं।
- प्रोबायोटिक्स - अच्छे बैक्टीरिया वाले खाद्य पदार्थ जो पेट के स्वास्थ्य में सुधार करते हैं।
- हाइड्रेशन - शरीर में पानी की मात्रा जो तनाव को कम करने में सहायक होती है।
- स्ट्रेस प्रबंधन - तनाव को नियंत्रित करने की प्रक्रिया।
- फाइबर - पौधों से आने वाला खाद्य पदार्थ जो अच्छे बैक्टीरिया को बढ़ावा देता है।
अभ्यास टिप्स
इस वीडियो की गति और टोन के अनुसार shadowing site पर इंग्लिश शैडोइंग का अभ्यास करने के लिए, कुछ विशेष बातें ध्यान में रखें:
- वीडियो को छोटे-छोटे हिस्सों में सुनें और उनका अनुसरण करें। पहले वाक्य को ध्यान से सुनें और फिर उसे दोहराएं।
- जब आप वीडियो देख रहे हों, तो यूट्यूब से अंग्रेजी सीखें के लिए सबटाइटल्स को भी सक्रिय करें। इससे आपको समझने में सहूलियत होगी।
- यदि संभव हो तो वीडियो को धीमी गति से चलाएं जब आप नए शब्द सीख रहे हों। इससे आपको सही उच्चारण और शब्द का प्रवाह समझने में मदद मिलेगी।
- वीडियो के अंत में दिए गए सिग्नल वाक्यांशों पर ध्यान दें और उन्हें अपने दैनिक वार्तालाप में शामिल करें।
- किसी शब्द या वाक्यांश का ध्यानपूर्वक अभ्यास करें। इसे अपने खुद के वाक्यों में इस्तेमाल करने की कोशिश करें।
इस प्रक्रिया का अनुसरण करने से न केवल आपकी बोलने की क्षमता में सुधार होगा, बल्कि सही ढंग से तनाव प्रबंधन के लिए आवश्यक ज्ञान भी मिलेगा। shadowspeak और अन्य संसाधनों के साथ मिलकर यह अभ्यास निश्चित रूप से आपकी अंग्रेजी कौशल को मजबूत करेगा।
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | is known · is released · being exposed |
| Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी | people who were · permeability, which is · stress, which can |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | has been found · has been shown |
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।