跟讀練習: 5 Foods That Naturally Decrease Cortisol, the Stress Hormone - 通過影片學習英語口語

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I'm Emma McAdam.

I'm a licensed marriage and family therapist, and today we're going to talk about foods that naturally decrease cortisol.

Managing stress involves a lot of things — a healthy work-life balance, good boundaries, sleep, exercise.

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.

Now cortisol is known as the stress hormone.

It's part of the activating, energizing response in your body, and it triggers the fight-or-flight response.

But it plays a lot of other important roles in your body too.

Cortisol helps regulate everything from sleep cycles and inflammation to blood pressure and blood sugar levels.

Now cortisol is released by the adrenal gland in response to a physical threat like an injury or a mental threat like a deadline.

And cortisol isn't inherently bad.

It's helpful in the short term.

But being exposed to it for too long can lead to a chronic stress response,

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.

So you can see how decreasing cortisol can have a big impact on both physical and mental health.

So when researchers explored how diet impacts cortisol, they found that people on a traditional American diet of high fat,

sugar, and carbs had much higher cortisol levels than people who were eating more fruits, vegetables, whole grains, and polyunsaturated fats.

So an an anti-inflammatory diet can counteract the impact of cortisol.

Inflammation is essentially a low-level stress response in the body.

Your immune system sends out macrophages and cytokines to kill off pathogens.

But the side effect is that it also damages healthy tissue and leads to chronic stress on the body.

Inflammation also increases intestinal permeability, which is known as leaky gut.

And this can allow bacteria into the bloodstream, and that can trigger even more inflammation to counter it.

So when we eat foods that cause inflammation, we essentially trigger that stress response in the body.

But you can choose foods that lower cortisol inflammation and the stress response.

As we go through this list of foods, you may recognize it as having a lot in common with the Mediterranean diet.

The Mediterranean diet has been found to be quite effective at decreasing inflammation, and it's been shown to improve mental health.

Okay, one last thing before we jump in.

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.

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.

Okay, so let's talk about foods that naturally decrease cortisol.

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,

chicken, eggs, nutritional yeast, and fortified cereals.

So this is when they add B12 to cereals.

Okay, next, foods high in omega-3s.

These reduce inflammation.

Now fish are often the best source, but you can get omega-3s from plant-based sources as well.

So these include walnuts, avocado, salmon, chia, flax, olive oil, tuna, mackerel, herring, anchovies, etc.

Next is magnesium-rich foods.

Magnesium is essential for tons of bodily processes, but it's especially essential for relaxing muscles, reducing inflammation, and metabolizing cortisol.

It also helps regulate the heartbeat and decrease blood pressure.

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.

Now getting enough magnesium has been shown to help decrease anxiety and stress.

You can find magnesium in pumpkin seeds and other seeds like almonds and pistachios.

It's also – you can also find magnesium in broccoli, bananas, avocado, artichokes, spinach, also dark chocolate!

It's got magnesium and it has high amounts of flavonoids, which lower stress reactivity in the adrenal glands.

So yeah, chocolate, right?

The next thing that you want to think about is foods that help regulate blood sugar.

So these are also important to decrease cortisol.

If you let yourself get too hungry by going too long between meals, that can actually be quite stressful for the body.

So eat regular meals and protein-rich foods, especially beans and legumes, which have antioxidant properties.

Another thing that's helpful is foods that promote a healthy gut microbiome.

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.

Now, there's two ways to do this.

First, eat lots of high fiber foods and a lot of variety.

Fiber comes from plants, so fruits and vegetables are really important.

And the fiber, the different fibers from the different fruits and vegetables is what the good bacteria eat.

So having lots of fiber keeps them happy and keeps your gut healthy.

Fiber is called a prebiotic.

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.

And so that's what we're talking about for number two is probiotics.

These are foods that have good bacteria in them.

And these are things like live yogurt, kimchi, kombucha, kefir, and sauerkraut.

Okay, and lastly, just stay well hydrated.

Dehydration is a stressor on the body.

So one study showed that young soccer players who were more dehydrated also had higher cortisol levels.

So just drink enough water every day.

Also, it's important to know some foods that can really increase cortisol

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.

Now, not all carbs or sugars are bad for you.

You can eat them in moderation.

You just want to be, you know, mindful of how they're impacting your stress levels.

Okay, so there are five types of food that can help you decrease cortisol and stress levels.

Now, like I said before, you can't just rely on food for stress management.

It's better to take a whole body approach.

But knowing what foods to eat and not to eat to manage cortisol can be one really important piece in your treatment puzzle.

I hope you found this video helpful.

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.

I teach about 20 skills to soothe anxiety in your nervous system, and the link is in the description.

Okay, thanks for watching and take care.

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關於本課

在本課中，學習者將練習與食物、荷爾蒙和壓力管理相關的英語詞彙與短語。通過觀看一段有關能夠自然降低壓力荷爾蒙——皮質醇的食物的影片，學習者將深入瞭解這些食物對身體和心理健康的影響。此外，學習者還可以通過模仿影片中的語音和語調，提高英語發音技巧。這種方式被稱為英語影子跟讀，通過與影片中的對話進行影像重現，提升口語流利度。

關鍵詞彙與短語

皮質醇 (cortisol) - 被稱為壓力荷爾蒙，影響身體的壓力反應。
減輕壓力 (decrease stress) - 通過飲食等方法減少身體和心理的壓力。
炎症 (inflammation) - 身體在免疫應答過程中出現的低級別壓力反應。
腸道健康 (gut health) - 指腸道菌群的平衡與健康，影響心理健康。
抗氧化食品 (antioxidant foods) - 能減輕氧化壓力和炎症的食物，如豆類、堅果等。
維生素B (B vitamins) - 尤其是B12，有助於代謝和減少壓力。
歐米伽-3脂肪酸 (omega-3 fatty acids) - 具有抗炎作用的脂肪酸，主要來源於魚類和某些植物。
纖維素 (fiber) - 來源於植物的纖維，有助於促進腸道健康。

練習技巧

在練習影片中的內容時，建議以shadowspeaks的方式進行跟讀。影片中的說話速度適中，語調自然，適合影子跟讀練習。選擇特定的片段，不宜過長，重複觀看幾遍。首先注意每句話的發音、語調和節奏；接著嘗試在影片播放的同時模仿發音，提高提高英語發音的能力。在練習時，也可暫停影片，逐句重複，幫助加深記憶和理解。

同時，結合影片中的知識內容，思考如何將這些食物融入日常飲食，幫助自己管理壓力。在此過程中，利用看YouTube學英語的方式，學習如何將健康的生活方式與英語學習相結合。

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	is known · is released · being exposed
定語從句 who / which + 從句 — 補充說明人或事物	people who were · permeability, which is · stress, which can
現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事	has been found · has been shown

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: 5 Foods That Naturally Decrease Cortisol, the Stress Hormone - 通過影片學習英語口語

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關於本課

關鍵詞彙與短語

練習技巧

影片中的語法

什麼是跟讀法？