During periods of chronic stress, we seek ways to support ourselves. Some find relief in coffee, others relax with a glass of wine, while some stick to water. We explain how these beverages affect cortisol levels and our anxiety — and what to choose to maintain calm.
Expert: Natalia Samoylenko, endocrinologist and dietitian
Water — The Natural Anti-Stress
Drinking water is the best way to support the nervous system during stressful times. It participates in:
- regulating body temperature,
- maintaining electrolyte balance,
- eliminating excess cortisol through the kidneys,
- normalizing blood pressure and heart function.
Even dehydration of 1–2% raises cortisol levels, intensifying the stress response.
Coffee — The Morning Helper, but with Limitations
Caffeine stimulates the nervous system and temporarily increases cortisol levels. If used wisely, coffee can be beneficial.
“If you didn’t sleep at night, a cup of coffee in the morning helps restore the natural cortisol level, which should be elevated in the morning,” explains Samoylenko.
Rules for Safe Coffee Consumption:
- 1–2 cups in the morning — optimal for maintaining alertness
- After 2:00 PM, it’s better to switch to herbal tea or water
- Don’t replace water with coffee — this leads to dehydration
- More than 3–4 cups a day can cause anxiety, tremors, and sleep problems
Alcohol — The Illusion of Relaxation
Alcohol temporarily suppresses the activity of the nervous system, but the effect is short-term.
“Using alcohol as an anti-stress solution is like taking a tranquilizer on credit. The debts will have to be repaid with interest,” warns the specialist.
Consequences of regular consumption:
- Disruption of serotonin and dopamine production
- Increased nighttime cortisol levels — the body remains in a state of stress
- Decreased sleep quality — deep phases do not recover
- Formation of hormonal imbalance
Alternatives to Alcohol:
- Calm music
- Yoga, dancing, sports
- Communication with loved ones
- Creativity: drawing, embroidery, cooking, reading
Conclusion
In turbulent times, the choice of beverages directly affects cortisol levels and anxiety. Water supports health and calmness, coffee helps control alertness with moderate consumption, while alcohol provides the illusion of relaxation but creates long-term problems.
Choose what works for you, not against you.
Source: tsn.ua
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