Higher cortisol levels linked to abdominal obesity Higher long-term cortisol levels are strongly related to having abdominal obesity, according to a 2018 review study. However, not all people with obesity have high cortisol levels. Researchers suggest genetics may play a role in glucocorticoid sensitivity.
How to reduce cortisol belly fat? You can reduce cortisol belly fat by reducing your cortisol levels. Do this by reducing your stress, getting enough sleep, and living in sync with your circadian rhythm. Caffeine and high-intensity exercise can also contribute to high cortisol levels.
Since abdominal fat also tends to increase cortisol levels, this can lead to a vicious and unhealthy cycle, especially in women. There is little doubt that increased stress and/or cortisol can cause increased abdominal fat and weight gain.
Research suggests that long-term increases in cortisol levels are linked to abdominal obesity – in other words, belly fat. Prolonged stress leads to increased blood sugar levels, which makes cortisol levels rise, which increases belly fat.
Too much cortisol can cause some of the hallmark signs of Cushing syndrome — a fatty hump between your shoulders, a rounded face, and pink or purple stretch marks on your skin. Cushing syndrome can also result in high blood pressure, bone loss and, on occasion, type 2 diabetes.
A diet rich in whole, unprocessed foods like whole grains and oily fish may help reduce cortisol levels, along with specific foods like dark chocolate and green tea.
Before you rush to your doctor to get a prescription for your hormonal belly, there are natural ways to readjust your levels. Reducing sugar intake, eliminating processed foods from your diet, and avoiding things like dairy, alcohol, and caffeine can all help reset your blood sugar and insulin levels.
One great reason to turn to walking is for the reduction of cortisol levels. Scientists have found these stress hormones are greatly reduced after just a 20 minute walk, resulting in a better mood and positive outlook.
Furthermore, the weight that people gain as a result from a spike in cortisol is often around the abdomen. Fat accumulated around the waist area is attributed to the development of cardiovascular disease, earning it the nickname of “toxic fat.”
“'Stress belly' usually refers to that weight gain around your midsection that occurs when there has been a change in your daily stress level, emotions, and life changes,” says Emily Tills, M.S., R.D.N., C.D.N.
Research suggests these herbs and natural supplements might lower stress, anxiety and/or cortisol levels: Ashwagandha. Rhodiola. Lemon balm.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol. Start by taking some at diner and before bed.
D2 and K2 are a powerful duo when taken as a supplement. Each of these vitamins is involved with balancing hormones, particularly those associated with weight management, and are viewed as safe vitamin supplements for people to take to support metabolic processes.
Some causes may be related to stress, alcohol consumption, or medications. Other causes can be a result of health conditions like hypothyroidism or PCOS. Many causes of stomach swelling and weight gain can be treated with lifestyle changes and medications. However, others, such as ascites, can be serious.
Bad news first: There's no such thing as spot reduction, so you can't lose weight only from your belly. The good news is that you can build muscle and reduce overall fat — including stress belly — by maintaining a consistent, full-body workout routine.
This may occur because of hormonal imbalances, obesity, kidney problems, lack of physical activity, etc. (10) When you lose weight but look fatter, there is a possibility that it is the result of swelling caused by water retention. How to fix it? Water retention is often the result of an increased sodium intake.
But if recommended, the most important mineral we use in our clinical practice is magnesium, which helps to regulate cortisol levels. Vitamin B12, folic acid, and Vitamin C can also help support the metabolism of cortisol.
Maintaining a healthy diet of lean proteins, fresh vegetables and fruits is an excellent way to reduce cortisol. These are foods that help the body sustain exercise and recover from workouts. Avoiding sugar and sweets also keeps the body from going through spikes in blood sugar, which can affect stress and mood.
Caffeine also increases cortisol and epinephrine levels both at rest and during periods of stress (al'Absi and Lovallo, 2004). The cortisol response to stress varies across individuals (al'Absi et al., 1997), raising the question of variability in caffeine's effect on cortisol secretion.