Most of us can agree that stress is an inevitable part of our life. It’s a lot to deal with when you add the demands of personal challenges, work schedules, and balancing family and health. Our bodies often find themselves in a state of alertness and trigger the release of stress hormones like cortisol. Cortisol is known as our stress hormone but also serves a vital function in helping us cope with acute stressors. Chronic stressors are the ones that cause havoc on our health and can manifest themselves in many ways. In this blog, we will talk about cortisol belly.
What is Cortisol Belly?
When we’re stressed, our bodies release cortisol. If this stress persists, cortisol levels can remain high for extended periods, leading to various health issues. One of these concerns is the accumulation of visceral body fat around the abdomen, a condition commonly known as ‘cortisol belly.’
Unlike subcutaneous fat, which lies just beneath the skin, visceral fat surrounds the organs in the abdominal cavity. High levels of visceral fat are associated with an increased risk of various health conditions, including heart disease, type 2 diabetes, and metabolic syndrome.
Causes of Cortisol Belly
There are several factors that can contribute to the development of cortisol belly:
- Chronic Stress: Prolonged periods of stress lead to consistently elevated cortisol levels, promoting fat storage around the abdomen.
- Poor Diet/Nutrient Absorption: Consuming a diet high in processed foods, refined sugars, and unhealthy fats can exacerbate cortisol belly by contributing to inflammation and insulin resistance. Another aspect to consider is whether or not your body is absorbing the nutrients adequately. Sometimes, we can eat the healthiest diet but have poor absorption due to inflammation or imbalances within the gut microbiome, which can increase cortisol production.
- Lack of Exercise: Sedentary lifestyles not only lead to weight gain but can also increase the effects of cortisol on abdominal fat storage. In a 22-week study, researchers discovered that a 22-week lifestyle intervention promoting walking alone helped with cortisol levels.
- Adequate Sleep: Prioritizing sleep looks like establishing a consistent sleep schedule and a relaxing bedtime routine. Aim for 7-9 hours of quality sleep per night to support hormonal balance and reduce cortisol levels. Getting quality sleep is much more than feeling rested in the morning; it allows your body to come out of constant fight or flight and rejuvenate from the previous day. If you find sleeping is impossible, look to find your root causes.
- Supplementation: Certain supplements, like adaptogens, may help regulate cortisol levels and improve stress resilience. However, consulting with a healthcare practitioner before starting any new supplement regimen is essential. Even ashwagandha, a very popular supplement, can have contraindications, especially if you are on certain medications.
- Mindful Eating: This is a big one. Paying attention to hunger cues and practicing mindful eating by savoring each bite, chewing slowly, avoiding distractions during meals, and even sitting with your feet flat on the floor can be extremely helpful. These approaches can prevent overeating and promote better digestion and nutrient absorption.
- Hydration: Drink plenty of water throughout the day to stay hydrated. Dehydration has been shown to exacerbate stress and cortisol levels. Bonus: Consuming water with electrolytes, sodium and potassium (Sea salt + lemon/lime) helps nourish your adrenal gland, a key aspect of regulating cortisol levels.
Putting it all together
While many of these tips seem simple, having the proper foundations to ensure optimal and good-quality health is important. Cortisol belly is not just a cosmetic concern; it’s a sign of underlying hormonal imbalances and chronic stress. Addressing the root causes through lifestyle modifications, stress management techniques, and proper nutrition can reduce cortisol belly and improve overall health and well-being. It is important to remember that it’s essential to approach this journey with patience and consistency; a quick fix ultimately contributes to relapse. If you have any questions about how we pursue care at Infinite Wellness and help people feel better in their skin, set up your free consultation here.
- Foss, B., Sæterdal, L. R., Nordgård, O., & Dyrstad, S. M. (2014). Exercise Can Alter Cortisol Responses in Obese Subjects. Journal of Exercise Physiology Online, 17(1).