Ozempic Dosage Guide: Finding Your Correct Dose
Dr Ashwin Sharma
|
Jun 20, 2024
This GLP-1 drug requires titration. Our Levity clinical experts break down everything you need to know about the Ozempic dosage schedule here.
In today’s fast-paced lifestyle, it’s all too easy to feel overwhelmed - whether it’s juggling work, family responsibilities, or unexpected challenges. When stress hits, many of us turn to food for comfort, reaching for quick fixes like chips, sweets, or fast food.
Unfortunately, while these options might feel soothing in the moment, they’re often packed with empty calories and low in the nutrients our bodies need to cope with stress. Instead, choosing the right foods can not only help calm your mind, but also support your overall well-being.
In this post, we’ll explore stress-relieving foods that are both nourishing and satisfying.
Stress management plays an important role in weight loss, due to the effects of the stress hormone cortisol. When you’re stressed, your body releases cortisol, which can trigger cravings for high-calorie, sugary foods and lead to overeating. [1] Elevated cortisol levels over time can also encourage fat storage, particularly around the abdominal area, making weight loss more challenging. [2]
While including stress-reducing foods into your diet can be important for overall well-being, it’s also important to recognize that emotional eating caused by stress may hinder weight loss efforts. If you are on a weight loss journey, it’s crucial to eat a healthy and balanced diet and stay within your calorie deficit. If you’re looking for additional support in your weight loss journey, Compounded Semaglutide* is an option that has been shown to help with appetite control and weight loss of up to 14.9% of your bodyweight in just over a year. As part of a comprehensive approach, including stress management, healthy eating, and regular exercise, it can help enhance your results.
Did you know that omega-3 fatty acid supplements can help lower stress? One study found that supplementing with omega-3s reduced cortisol levels by an impressive 19%, [3] while another found significant improvements in anxiety symptoms. [4]
Vitamin C supplementation was found to reduce cortisol levels in women experiencing chronic stress. [5] Regular consumption of vitamin C has been linked to a lower physiological response to stress, meaning it can help your body handle stress more effectively over time. [6]
A smaller study found magnesium supplementation to reduce cortisol levels, [7] but wider evidence is mixed. More robust evidence is required to fully establish a link between magnesium and stress.
B vitamins are a group of vitamins that play vital roles in energy production, brain function, and overall health. High-dose vitamin B6 supplementation was found to reduce anxiety and stress after a month, [8] while a larger study found vitamin B7 to be associated with lower odds of anxiety. [9]
High in omega-3 fatty acids, fatty fish such as salmon, mackerel and sardines may lower stress levels.
Great dietary sources of vitamin C include oranges, strawberries, bell peppers, broccoli, and kiwi.
Spinach and other leafy greens contain folate, which helps produce dopamine, a chemical associated with feelings of calmness and happiness.
Oats are a source of tryptophan, which is essential for serotonin synthesis - often referred to as the ‘feel-good’ chemical. Increased serotonin levels are associated with improved mood and reduced stress.
Dairy products such as milk contain nutrients that may ease stress and promote sleep, including tryptophan. Low-fat dairy intake has been associated with improved social functioning, reduced stress, and memory improvement. [10]
Research has shown that chamomile tea consumption is linked to increased feelings of relaxation and may help treat generalized anxiety disorder. [11]
Green tea is a fantastic source of L-theanine, a compound that promotes relaxation and is associated with reduced stress symptoms. [12]
Fermented foods are increasingly recognized for their role in promoting gut health, which can have a significant impact on stress and mental well-being.
The health of your gut microbiome (which is the collection of bacteria and other microorganisms in your digestive system) can influence your mood, stress levels, and overall mental health.
Fermented foods are rich in probiotics, beneficial bacteria that help balance the gut microbiome. A balanced microbiome is associated with improved digestion, reduced inflammation, and a better response to stress.
Some studies suggest that probiotic-rich fermented foods can reduce symptoms of anxiety and stress. [13] Examples of fermented foods include kimchi, yogurt and sauerkraut.
Incorporating stress-lowering foods into your diet starts with thoughtful meal planning. Aim to build your meals around a variety of nutrient-dense foods that support your body’s response to stress. Focus on meals rich in omega-3 fatty acids from fatty fish like salmon, and B vitamins found in leafy greens and eggs.
Choosing the right snacks can help keep stress at bay between meals. Snacks like a handful of almonds, which are high in magnesium, or a small serving of Greek yogurt which is rich in probiotics, can support a calm and balanced mind.
Starting your day with a stress-lowering breakfast sets the tone for managing stress throughout the day. Consider oatmeal topped with chia seeds for omega-3s. Eggs are another great option, packed with B vitamins.
It's important to note that the effects of these foods on stress levels can vary among individuals, and a balanced diet is key for overall health and stress management.
Levity can help boost your results alongside a healthy diet and regular exercise. Weight loss injections need to be prescribed by a healthcare professional, who assesses whether these medications are suitable for you. Find out if you’re eligible here.
*Compounded drugs are permitted to be prescribed under federal law but are not FDA-approved and do not undergo FDA review for safety, effectiveness, or quality.
This GLP-1 drug requires titration. Our Levity clinical experts break down everything you need to know about the Ozempic dosage schedule here.
Levity customer Anna shares her weight loss story on how she lost 40 lbs in just six months taking Compounded Semaglutide.
.png)
Managing your diet on a new weight loss journey can be complex. Take a look at our expert guide on what to eat when you’re using a GLP-1.