Weight loss
Reliable references state and explain how increased stress or cortisol can increase abdominal fat deposits, you may be losing the war on weight, and you don't even know why.
Supplements, fad diets, there's a lot of hype to promote weight loss, but how effective is it?
Cortisol is one of the many hormones produced in the body that function as chemical messengers.
Although it is commonly called the stress hormone because of its role in the body's response to stress, it has several other important functions.
The role of cortisol in the body
It is produced in the adrenal glands, located just above the kidneys.
increasing blood sugar
reducing inflammation
suppressing the immune system
assisting in the metabolism of nutrients
Cortisol is related to the body's circadian rhythm (biological activities and a period of about one day), with 50 to 60% of it being released 30 to 40 minutes after waking up and levels falling throughout the day.(5)
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During periods of intense stress, cortisol and adrenaline are released and trigger an increase in heart rate and energy levels, preparing the body for a potentially damaging situation.
Negative effects of excess cortisol
Hormonal regulation is one of the most important factors influencing our body weight
Although hormones such as cortisol are generally maintained at a certain level by the body's endocrine system, there are certain situations in which they can become low or high.
When cortisol is at a high level, it can encourage excessive food intake
In some cases, cortisol levels can remain chronically high, in the case of stress or a condition such as Cushing's syndrome, which causes blood levels of cortisol to remain high. (6,7)
The body under high cortisol levels is prone to
weight gain
high blood pressure
fatigue
changes in mood
irritability
facial flushing
thinning of the skin
difficulty concentrating
insulin resistance
According to one study, stress can increase appetite in women. And the waist-to-hip ratio in men was positively correlated with the cortisol response in another study. (8,9)
How to treat cortisol levels
Physical activity
One of the main ways to combat weight gain is to engage in regular physical activity. Physical exercise has been associated with reduced stress levels and allows you to be more resilient when faced with stressors (14, 15, 16).
The results of one study suggest that highly active emotional eaters may feel the urge to eat when they are under emotional stress; however, they also choose healthier foods to cope with this distress.(17)
In addition, exercising stimulates the release of endorphins, which are chemicals that promote happiness and can help control stress
Regular physical activity can also promote weight loss or weight control due to the calories burned during exercise (18,19, 20).
Mindful eating
A simple way to start practicing mindful eating is to eliminate distractions during meals, allowing you to be fully aware of hunger and satiety signals
A large cross-sectional study found an association between intuitive eating and lower body weight (23).
Improve the quality of your sleep
Sleep has a significant effect on cortisol levels and possible weight gain.
Changes in sleep patterns can promote an unhealthy increase in cortisol levels, interfering with your metabolism and causing an increase in certain hormones related to hunger and appetite, which can lead to weight gain.
The general recommendation for sleep is 7 to 9 hours a night, although this varies according to age and other factors.(25, 26, 27, 28,29)
Have a hobby
Leisure activities or hobbies can be relaxing and rewarding, taking your mind off stressful thoughts and focusing on relaxing activities
One study found that gardening led to lower cortisol levels among veterans. It also seemed to improve quality of life more than conventional occupational therapy. 33
See Gardening therapy
Examples of hobbies: drawing or painting, crafts, cooking, creative writing
playing an instrument, music, reading.
Let us remind you that social media are not relaxing activities; according to studies, they can increase anxiety levels.(30)
Adopt a pet
Some studies indicate that having a pet can reduce cortisol levels.
One specific study measured cortisol levels in 101 children undergoing stress tests.
The results showed that the presence of a dog significantly reduced the increase in stress in the children (31)
Stop smoking
There is some evidence that smoking can affect cortisol levels as well as sleep quality. (32)
Supplements
Omega 3
A small 2019 study found that taking omega-3 fatty acids reduced cortisol levels in nurses suffering from burnout. Participants took omega-3 for 8 weeks and reported improvements in emotional exhaustion.
Ashwagandha
A 2019 double-blind study also found that the herb ashwagandha reduced cortisol, especially morning cortisol levels.
Warning: Ashwagandha is not suitable for those with
autoimmune disease
thyroid disorder
hormone-sensitive prostate cancer
It can also interact with medications that affect blood glucose, blood pressure and the thyroid, and is not suitable during pregnancy or breastfeeding.
You should always talk to a doctor before taking any supplement.
Conclusion
When the cause of high cortisol is removed, excess abdominal fat deposits can also disappear.
We must remember that, according to experts, stress and cortisol levels are not always directly related, such as Cushing's syndrome. (10).
Weight loss should be treated more broadly, treating its causes and not just the symptoms.
Disclaimer: this content, including advice, provides generic information only. It in no way replaces a medical opinion.
