Food is surrounded by myths, but this phrase, so typical for many grandmothers, is not, although it seems so. Nerves get fat, and this is mainly due to cortisol, the stress hormone. This is one food curiosity, with a big feminine focus, that nutritionist Laura Jorge addresses in her recently published book. Healthy food, healthy lifestyle (zenith).

“That nerves make you fat doesn’t seem true, but it’s true. When we are stressed, cortisol, a beneficial hormone, is released, unless it is released uncontrollably,” explains Jorge. “If our brain gives the order to produce more cortisol and reaches a point where it cannot control it, there is a redistribution of body fat, which accumulates more in the abdomen, and usually muscle mass is lost. In addition, this cortisol and nerves also increase the production of other hormones such as insulin, which is associated with an increase in appetite.

eat healthy, live healthy method focuses on women and talks about how eating can help you feel better during your period or menopause. “I focused on women because I feel identified on a personal and professional level. I studied dietetics and nutrition after an eating disorder. I have seen a lot of women in my career and realized that diet goes far beyond aesthetics, that we are talking about physical and mental health, ”says the author.

That’s why her book goes into detail about hormones and explains how the menstrual cycle works and what dietary changes can benefit women. “Much is not known about how the menstrual cycle works, but when it is known, it can be used to great advantage.”

Jorge points out that “during menstruation, if you eat foods rich in iron, anemia can be prevented, it is better to combine with vitamin C so that iron is better absorbed.” To reduce menstrual pain, “anti-inflammatory foods rich in omega-3s such as oily fish, walnuts, chia seeds, flax, or hemp” are recommended. In addition, body temperature rises during this phase, so “it is important to drink hot drinks such as infusions or broths well.”

In the follicular phase, before ovulation, “taking antioxidants and foods rich in zinc will help us develop the follicle,” the nutritionist explains. “It is important to understand our menstrual cycle, both for food and for the recommended type of training. This is general advice, but it is important that every woman know herself and have the means to take care of herself.

Overall, Jorge says, food can help women “from preventing menstrual cramps to anemia or even improving fertility.”

In addition, when the fertile season ends, during menopause, food has great potential to improve well-being. Author Healthy food, healthy lifestyle ensures that with a good diet, you can combat the symptoms of this stage, such as “insomnia, anxiety, sweating, headache, dizziness, vaginal atrophy, burning, itching, or flushing.” To combat the latter, for example, Jorge recommends “avoiding stimulants, highly processed foods, foods that are very high in fat or sugar.”

However, Jorge says that the ideal is to “change the diet as early as possible, because when a woman with good habits reaches menopause, it will be easier to prevent problems than if this was not done earlier.”

real hunger vs emotional hunger

Hormones also play a role, explains the nutritionist, in the emergence of so-called emotional hunger: “We all have emotional hunger, and we must learn to recognize it and know what it means in order to be able to manage it,” for which he offers several keys.

• “Real hunger appears gradually, while emotional hunger appears suddenly.”
• “When you are really hungry, you crave any food, but when you are emotionally hungry, you have specific cravings.”
• “Real hunger can wait, emotions should be now.”
• “In real hunger, you eat until you’re full; in emotional hunger, you keep eating even when you’re full.”
• “In real hunger, you eat and feel good when you’re done; in emotional hunger, you feel upset and guilty, and you fall into a vicious cycle of dieting.”

Another aspect that the author draws attention to Healthy food, healthy lifestyle is the microbiota. “The microbiota is very important and is associated with the prevention of many pathologies. There are aspects that cannot be controlled, such as the way you give birth or breastfeeding, but these are heavily influenced by lifestyle and diet.

Laura Jorge’s book offers, in addition to recommendations, an easy way to start change. “These are very simple guidelines to follow gradually, with recipes and tips that can be applied day in and day out.”