There are many reasons why your stomach gets bigger these days, one of which may be stress. Belly fat or abdominal fat is the most dangerous type of fat accumulation, affecting the function of internal organs and can lead to insulin resistance, fatty liver, heart disease, high blood pressure and diabetes. Stress can disrupt many functions of the body. In response to stress, the steroid hormone cortisol is released and in excess can lead to many physical and mental health complications. The fat that accumulates around the belly due to chronic stress is known as the cortisol belly. Excess cortisol can affect appetite and promote fat accumulation, especially in the abdomen, contributing to abdominal fat. While a sedentary lifestyle and poor diet are often blamed for the increased incidence of obesity, stress is also one of the main causes of belly fat and obesity. (Also read | Belly fat after 40: Tips and tricks to deal with belly fat in women)
What is cortisol belly?
“Cortisol belly, also known as visceral fat accumulation due to long-term exposure to the stress hormone cortisol, poses health risks that go beyond mere appearance,” said Dr. Mohit Sharma, Senior Consultant, Internal Medicine, Amrita Hospital, Faridabad. To tell.
Belly fat is just one sign of high cortisol levels in your bloodstream, and other long-term damage can quickly follow.
“Chronic stress caused by various factors such as work, relationships, lifestyle, etc. causes the release of cortisol from the adrenal glands, which disrupts metabolic processes and promotes fat accumulation, especially in the abdominal area. As cortisol belly This buildup, known to be associated with an increased risk of cardiovascular disease, metabolic disorders, and other health complications, added Dr. Sharma.
The reason behind cortisol belly
Stress not only promotes increased cortisol levels in the body, but it can also cause you to binge on fatty foods and inhibit exercise, which is important for maintaining a healthy weight. There is a gender.
“Chronic stress, a major contributing factor, leads to sustained cortisol levels, which promotes the accumulation of visceral fat. Additionally, poor dietary choices, high in refined sugars, processed foods, and unhealthy fats, contribute to fat accumulation. A sedentary lifestyle and inadequate exercise can further exacerbate the problem, promoting weight gain and reducing muscle mass. Lack of sleep disrupts hormonal balance, including cortisol control, leading to increased appetite and fat storage. Genetic predisposition also influences an individual's susceptibility to cortisol abdomen. ” Dr. Sharma added.
How to deal with cortisol belly
According to Dr. Sharma, effectively addressing cortisol belly requires a multifaceted approach. From stress management to mindfulness, stress needs to be addressed in a holistic way. The first step is to assess your stress level and, depending on its cause, you should introduce lifestyle changes.
yoga and meditation
Stress management techniques such as mindfulness meditation, deep breathing exercises, and yoga can help lower cortisol levels and reduce cortisol's impact on fat storage.
balanced diet
Regulate cortisol levels by adopting a balanced diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats while minimizing processed and sugary foods. and support your weight loss efforts.
physical activity
Regular physical activity, such as aerobic exercise, strength training, and high-intensity interval training (HIIT) can help lower cortisol levels, increase metabolism, and burn visceral fat.
sleep
To support healthy cortisol rhythms and metabolic function, it's important to prioritize getting enough sleep, aiming for 7 to 9 hours of sleep each night.
Stay hydrated
Staying hydrated by drinking adequate amounts of water throughout the day further supports metabolic processes, including fat metabolism.
