Are you continuously agitated and unable to remove stubborn tummy fat despite your best efforts? You can have “cortisol belly,” a disorder caused by chronically high stress hormones.
Dr Shreedhar Deshmukh, MD Physician at Ruby Hall Clinic in Hinjawadi, explains how persistent stress can contribute to belly fat formation and offers advice on how to combat it.
Understanding Cortisol Belly
Cortisol, sometimes known as the stress hormone, is an important factor in the body’s fight-or-flight response. When stress levels are consistently raised owing to work pressure, relationships, finances, or other circumstances, cortisol levels might remain elevated.
According to Dr. Deshmukh, this sustained elevation is associated with a variety of health issues, including the development of a “cortisol belly” – the deposit of fat in the abdomen.
Causes of Cortisol Belly
- Dr. Deshmukh identified several factors that contribute to cortisol belly:
- Chronic stress causes cortisol release, leading to increased fat storage, especially around the abdomen.
- Consuming processed foods, sugary snacks, and unhealthy fats can contribute to weight gain and abdominal fat formation.
- Sedentary lifestyles without regular physical activity can contribute to weight gain and increased belly fat.
- Inadequate sleep alters hormone levels, including cortisol, which can lead to weight gain, particularly around the abdomen.
- Excessive alcohol use can alter sleep patterns and lead to weight gain, especially in the abdomen.
Fighting against Cortisol belly
Dr. Deshmukh emphasized that lowering excess abdominal fat, often known as cortisol belly, can be achieved with lifestyle adjustments.
Stress Management: Practice mindfulness meditation, yoga, or deep breathing techniques to reduce cortisol levels and handle stress efficiently.
A healthy diet includes fruits, vegetables, lean protein, and entire grains. Reduce your consumption of processed foods, sugary snacks, and harmful fats.
Regular Exercise: Include both cardio and strength training in your program. Exercise helps to burn calories, reduce body fat, and increase metabolism.
To ensure adequate sleep, aim for 7-9 hours per night. This helps to balance hormone levels, particularly cortisol, and promotes general health.
Limiting alcohol consumption can improve sleep and prevent weight gain around the waist.
Stay hydrated: by drinking plenty of water throughout the day. This promotes general health and helps to regulate hunger.
Remember, a healthy lifestyle is essential for stress management, weight maintenance, and avoiding cortisol belly. If you are concerned about chronic stress or weight control, talk to your doctor about developing a personalized strategy.
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