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.

管理壓力涉及很多事情：健康的工作與生活平衡、良好的界限、睡眠、鍛煉，但改變飲食也會對壓力產生很大影響。

And that's because what you eat impacts cortisol levels.

那是因為你吃的東西會影響皮質醇。

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.

現在，皮質醇被稱為壓力荷爾蒙，它是體內刺激能量反應的一部分，並引發戰鬥或逃跑反應。

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

但它還在你的身體中發揮許多其他重要作用。

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

皮質醇有助於調節從睡眠週期、發炎到血糖的一切機能。

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

腎上腺會釋放皮質醇來應對身體威脅，從而降低血糖。

And cortisol isn't inherently bad; it's helpful in the short term.

皮質醇並不是天生就不好，它在短期內有幫助。

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,

但接觸時間過長會導致慢性壓力反應，進而導致更多的焦慮、憂鬱、疲勞、發炎、體重增加、血壓升高、

a decreased immune system, a higher chance of diabetes and heart disease.

免疫系統下降，罹患糖尿病和心臟病的機會增加。

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

你可以看到減少皮質醇對身心健康會產生多巨大的影響。

So when researchers explored how diet impacts cortisol,

所以當研究人員研究了飲食對皮質醇的影響，

they found that people on a traditional american diet of high fat, sugar and carbs had much higher cortisol levels than people who are eating more fruits, vegetables, whole grains and polyunsaturated fats.

他們發現，採用高脂肪、高糖和碳水化合物的傳統美國飲食的人，其皮質醇水平比吃更多水果、蔬菜、全穀物和多元不飽和脂肪的人要高得多。

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

因此，抗發炎飲食可以抵消皮質醇的影響。

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

發炎本質上是體內的低水平壓力反應。

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.

你的免疫系統會發出巨噬細胞和細胞激素來殺死病原體，但副作用是它也會損害健康組織並導致身體慢性壓力。

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.

發炎也會增加腸道通透性，這被稱為腸漏，這會讓細菌進入血液，從而引發更多的發炎來對抗它。

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

因此，當我們吃會引起發炎的食物時，我們本質上會引發體內的壓力反應。

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

但你可以選擇降低皮質醇發炎和壓力反應的食物。

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

當我們瀏覽這份食物清單時，你可能會發現它與地中海飲食有許多共同點。

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

人們發現地中海飲食對於減少發炎非常有效，並且可以改善心理健康。

Okay. One last thing before we jump in.

好的。 在我們開始之前還有最後一件事。

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.

雖然你可以補充其中許多營養素，但吃營養豐富的天然食品而不僅僅是保健品幾乎總是更好。

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.

部分原因是你的腸道健康取決於天然食物中的纖維，而且食物中的營養成分比簡單的濃縮保健品更加多樣化和複雜。

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

好吧，讓我們來談談自然減少皮質醇的食物。

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.

首先，富含 B 群維生素的食物可以幫助代謝或燃燒掉皮質醇，對於富含 B12 的食物尤其如此。

And these include organ meat, beef, chicken, eggs, nutritional yeast and fortified cereals so this is when they add B12 to cereals.

其中包括內臟、牛肉、雞肉、雞蛋、營養酵母和強化穀物，他們在穀物中添加維生素 B12。

Okay, next foods high in Omega-3s.

好的，接下來是富含 Omega-3 的食物。

These reduce inflammation.

這些可以減少發炎。

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

魚通常是最好的來源，但你也可以從植物來源獲得 Omega-3。

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

這些包括核桃、酪梨、鮭魚、奇亞籽、亞麻、橄欖油、鮪魚、鯖魚、鯡魚、鯷魚等。

Next is magnesium rich foods.

其次是富含鎂的食物。

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

鎂對於大量的身體過程至關重要，但它對於放鬆肌肉、減少發炎和代謝皮質醇尤其重要。

It also helps regulate the heartbeat and decrease blood pressure.

它還有助於調節心跳和降低血壓。

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.

當我們感到壓力時，我們會透過尿液排出鎂和鉀，而低水平的鎂會加劇壓力，從而形成惡性循環。

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

攝取足夠的鎂已被證明有助於減輕焦慮和壓力。

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

你可以在南瓜子和其他種子（如杏仁和開心果）中找到鎂。

You can also find magnesium in broccoli, bananas, avocado, artichokes, spinach.

你還可以在花椰菜、香蕉、酪梨、朝鮮薊、菠菜中找到鎂。

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

還有黑巧克力。 它含有鎂和大量的黃酮類化合物，可以降低腎上腺的壓力反應性。

So, yeah chocolate, right?

所以，巧克力也可以。

The next thing that you want to think about is foods that help regulate blood sugar so these are also important to decrease cortisol.

接下來你要考慮的是有助於調節血糖的食物，這些食物對於減少皮質醇也很重要。

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

如果你因為兩餐之間間隔太久而讓自己太餓，這實際上會給身體帶來很大的壓力。

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

因此，要規律飲食和富含蛋白質的食物，尤其是具有抗氧化特性的豆類。

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

另一件有用的事情是促進健康腸道微生物組的食物。

Now, I'll make an entire video on how important your gut bacteria is for mental health, but long story short,

我會製作一個完整的影片介紹腸道細菌對心理健康的重要性，但長話短說，

most of the serotonin in your body is in your gut, and having good bacteria in your gut can really improve mental health.

你體內的大部分血清素都在你的腸道裡，腸道裡有好的細菌確實可以改善心理健康。

Now there's two ways to do this.

有兩種方法可以做到這一點。

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

首先，吃大量高纖維食物，食物種類繁多。

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

纖維來自植物，因此水果和蔬菜非常重要。

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.

纖維，來自不同水果和蔬菜的不同纖維是有益細菌所吃的食物，因此，攝取大量纖維可以讓它們保持快樂，並保持腸道健康。

Fiber is called a prebiotic.

纖維被稱為益生元。

One dietitian 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.

我採訪過的一位營養師建議每週吃 30 種不同類型的植物，這將有助於讓益生菌在腸道中保持良好狀態。

And so that's what we're talking about for number two is probiotics. These are foods that have good bacteria in them.

第二種是益生菌，這些食物中含有好的細菌。

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

這些是優格、泡菜、康普茶、克菲爾和酸菜等。

Okay, and lastly, just stay well-hydrated.

最後，保持充足的水分。

Dehydration is a stress around the body.

脫水是身體的一種壓力。

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

一項研究表明，脫水程度較高的年輕足球員的皮質醇水平也較高。

So just drink enough water every day.

所以每天喝足夠的水就好了。

Also it's important to know some foods that can really increase cortisol include alcohol, caffeine, saturated fats, simple sugars like sodas and candy,

此外，了解一些會增加皮質醇的食物也很重要，包括酒精、咖啡因、飽和脂肪、蘇打水和糖果等單醣，

but also simple carbs like white breads can, you know, contribute to more cortisol.

而且像白麵包這樣的簡單碳水化合物也會產生更多的皮質醇。

Now, not all carbs or sugars are bad for you, you can eat them in moderation.

並非所有碳水化合物或糖都有害，可以適量食用。

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

只是你需要知道它們如何影響壓力。

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

以上是五種可以幫助你降低皮質醇和壓力的食物。

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

現在，就像我之前說的。 你不能僅僅依靠食物來控制壓力。

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.

最好採取全身方法，但了解應該吃什麼食物和不應該吃什麼食物來控制皮質醇可能是治療難題中非常重要的一部分。

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".

我希望這段視頻能對您有所幫助，如果您願意的話

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.

想進一步瞭解如何平息體內的壓力反應，請查看我的免費課程針對壓力、焦慮和創傷後應激障礙的接地技能，我教授了約 20 種技能來舒緩您的焦慮。 神經系統，鏈接在說明中 好的，謝謝觀看，保重 [音樂] 你