シャドーイング練習: 5 Foods That Naturally Decrease Cortisol, the Stress Hormone - YouTubeで英語スピーキングを学ぶ
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I'm Emma McAdam.
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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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Shadowing English
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この動画で話す練習をする理由は？
この動画は、ストレスホルモンであるコルチゾールを自然に減少させる食べ物についての内容です。ストレス管理には食生活が重要であることが強調されています。英語を学ぶ際に、このような実生活の話題を通して練習することは、関連する語彙や表現を学ぶ絶好の機会です。特に、英語シャドーイング（shadowspeak）を取り入れることで、発音やイントネーションを改善し、自信を持ってスピーキングする能力を高めることができます。
文法と表現のコンテキスト
この動画で使用されている主な文法構造や表現には、以下のようなものがあります：
- "can also have a big impact on" - 「…に大きな影響を与えることができる」という表現は、可能性を示す際に便利です。
- "is known as" - 「として知られている」という表現は、名詞を説明する際に使われます。
- "helps regulate everything from … to …" - 「…から…までを調整する助けになる」という構造は、範囲を示す際に役立ちます。
- "has been found to be quite effective" - 「かなり効果的であることがわかった」という表現は、研究結果を述べる時に使います。
- "it’s important to know" - 「知っておくことが重要である」というのは、注意を促すフレーズです。
これらの表現を繰り返し使うことで、IELTS スピーキング対策としてのスキルを磨くことができます。
一般的な発音の落とし穴
この動画で注意すべき発音のポイントには、以下のようなものがあります：
- cortisol（コルチゾール）- 特に英語ではストレスなく発音するのが難しい言葉の一つです。
- foods（フーズ）- 母音の発音に注意が必要です。
- magnesium（マグネシウム）- この単語は特に発音が難しいため、繰り返し練習することが大切です。
これらのトリッキーな単語を聴き取り、正確に発音することが、YouTubeで英語学習の効果を最大限に引き出すカギとなります。
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。