Stress belly is the extra abdominal fat that accumulates as the result of chronic or prolonged stress. Although stress belly is not a medical diagnosis, it is a term used to describe the way that stress and stress hormones impact your midsection.
“Greater exposure to life stress or psychological vulnerability to stress may explain their enhanced cortisol reactivity. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat.”
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.
Personal trainer Laura Flinn recommends "limiting your sugar and simple carbs, eating a variety of fresh vegetables and fruits, healthy fats, and lean protein."In addition, adding foods to your diet that reduce stress can also help lower cortisol levels and shrink that stress belly.
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.
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.
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.
The good news is that you can build muscle and reduce overall fat — including stress belly — by maintaining a consistent, full-body workout routine.
An upset stomach is one of the most common symptoms of stress and anxiety. This can come from a single stressful moment — like public speaking or a bad breakup — or chronic worry over time from work or a global pandemic.
It is your body's way of letting you know that your cortisol levels are out of balance. The number one cause of unwanted belly fat is chronic stress.
However, several at-home cortisol tests are available to purchase. A person can take these tests at home by providing a urine, blood, or saliva sample. Once a lab analyzes the test, people usually receive their results within a few days. Individuals should follow up on any test results with a healthcare professional.
Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose and increases the availability of substances that repair tissues. Cortisol also curbs functions that would be nonessential or harmful in a fight-or-flight situation.
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.
Vitamin D supplementation significantly reduced cortisol levels and cortisol:cortisone ratio but had a nonsignificant effect on cortisone.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
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.
High Leptin
High levels of the hormone leptin are also associated with increased weight gain in the lower belly. Fat cells release leptin, which sends signals to your brain that trigger a feeling of fullness after eating, signaling that your body has stored enough fat.
Sometimes, excess fat around the belly is due to hormones. Hormones help regulate many bodily functions, including metabolism, stress, hunger, and sex drive. If a person has a deficiency in certain hormones, it may result in weight gain around the abdomen, which is known as a hormonal belly.
Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.
Many studies show that stressful life events are associated with the onset of symptoms, or worsening of symptoms, in several digestive conditions, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), and peptic ulcer disease.