Is your cortisol causing belly fat and undermining your weight loss journey? Here’s how to get rid of your stress belly

Dr Himika Chawla, Senior Consultant, Endocrinology and Diabetology, PSRI Hospital, suggests various ways to keep cortisol levels down and avoid stress-eating

The brain's release of cortisol to suppress or relieve unpleasant feelings including fear, anger, tension, boredom and loneliness is a major contributor to emotional eating also known as stress-eating which is behind the persistence of belly fat. (Photo: Michal Jarmoluk from Pixabay)

Listen to this article

00:00

1x 1.5x 1.8x

Are you one of those who cannot lose that ugly tyre of belly fat despite eating right, sleeping on time and exercising? That’s because your stress hormone called cortisol may be unusually high and encouraging fat buildup.

Dr Himika Chawla, Senior Consultant, Endocrinology and Diabetology, PSRI Hospital says that the brain’s release of cortisol to suppress or relieve unpleasant feelings including fear, anger, tension, boredom and loneliness is a major contributor to emotional eating also known as stress-eating, which can throw your meal plan haywire and imbalance nutrition. Cortisol is also the reason for unusual hair loss. Here she shares some need-to-knows.

What is cortisol and how does an excess amount lead to belly fat?

A steroid hormone, cortisol is produced by the adrenal glands that sit on top of each kidney. When you are under stress, excess cortisol is released into your bloodstream. When cortisol levels build up, your body craves high carb foods, knowing they will release insulin and control cortisol. When excess insulin and cortisol are in your bloodstream together, they create lipoprotein lipase (LPL) which is a fat-storing enzyme. The higher the levels of this enzyme, the higher the risk of accumulating visceral fat. Cortisol also damages cells, lowering their insulin sensitivity.

How is cortisol related to stress-eating?

As mentioned, cortisol makes you crave comfort foods like sweets and salty snacks, which momentarily reduce tension and anxiety. You must practise mindful eating, which means waiting a few minutes before you instinctively reach out for your bag of chips or a chocolate bar. Instead, opt for healthier snack choices such as fruits or nuts. Additionally, watch out your portion sizes and adhere to the recommended serving size on the package.

Why does our body need cortisol?

Cortisol is a stress hormone that helps your body deal with emergency situations. While the short-term production of cortisol can aid in your ability to flee from danger, excessively high levels for an extended period of time can do more harm than good.

This can eventually cause a variety of health problems, including weight gain, high blood pressure, diabetes, heart disease, insomnia, mood swings and low energy. So, the duration of cortisol release determines whether it is good or bad for the body.

If I am stressed out, what should I do to lower cortisol levels?

When stressed, consider relaxation techniques like deep breathing, meditation or gentle exercises. Engage in activities that calm your mind and body, such as reading, listening to soothing music, or spending time in nature. Prioritise self-care, maintain a regular sleep schedule and avoid stimulants like caffeine. Proactive management of your stressors can also help prevent excess cortisol release.

Story continues below this ad

How does cortisol affect hair fall?

When our body undergoes long periods of stress with high cortisol levels, the adrenal glands are busy with extra cortisol production which in turn results in reducing hormones that support healthy hair growth.

What food items and lifestyle changes can help me reduce excess cortisol?

To begin with, adopt a balanced diet that includes complex carbohydrates, a variety of fruits and vegetables, Omega-3-rich fatty acids and magnesium-rich food sources like leafy greens, nuts and seeds. In addition to a healthy diet, practise regular physical activity, which is a great stress reliever. Lifestyle changes include prioritising your sleep and ensuring you get at least six to eight hours of it daily. Build social connections, plan time slots for your day and engage in mindful meditation exercises. Limit caffeine and alcohol while abstaining from excessive sugar and processed meals.