What is the relationship between stress, cortisol and belly fat?

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.

What is the relationship between stress, cortisol and belly fat?

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.

As well as helping your body's response to stress, its other functions include(1, 2, 3, 4):

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)

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.

Although this response is normal, continuous elevations in cortisol can lead to negative side effects.

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

See The importance of table meals

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.