cortisol and weight loss

Most of us will admit that it is more difficult to maintain a healthy lifestyle when we are stressed. Emotional or physical stress affects our choices. Whether you’re stressed because you want more hours in the day to get things done, rushing to pick up the kids and driving to and from after-school activities, or dealing with an overwhelming situation at work or home. Whatever the cause of stress, it plays a role in unhealthy eating. We are tempted to grab something on the go and it is usually not a healthy option.

Let’s start with the definition of cortisol. Cortisol is a steroid hormone produced by the adrenal glands located on top of the kidneys. Cortisol is released in response to stress, be it emotional or physical. is part of the fight or flight reaction in response to danger. Cortisol has numerous effects on your body. I will only name a few. Cortisol helps regulate blood pressure, metabolizes blood sugar, also known as blood glucose, and plays a role in the release of insulin in response to rising blood glucose levels. Cortisol also increases appetite and provides energy for exercise and activity (hence the fight or flight response).

It is normal to have high cortisol levels in the morning and low levels at night. Cortisol helps to respond and cope with stress, trauma, and environmental stressors. Increased stress means increased cortisol levels and excess unused energy in the body. If your body doesn’t physically burn the energy produced by stress, the body stores the unused energy in fat, usually as visceral fat. This means your body gains fat around the vital organs in your abdomen. This is the hardest fat to lose and it is also the most dangerous fat to gain.

Additionally, the extra energy produced by excessive cortisol levels results in increased appetite or a craving for comfort foods. Fatty and sugary foods are craved because they help relieve stress. Think of that candy bar or bowl of ice cream that is so tempting and comforting after a stressful situation.

Here is a list of suggestions to help avoid or decrease stress:

• exercise, yoga, spin class, jog or walk around your neighborhood
• meditate, imagine yourself in a relaxing environment, take a deep breath
• think positive, do not let the negativity of others affect you
• listen to your favorite music, get up to dance, have fun
• get a massage
• remove or walk away from the stressful situation
• get enough sleep

More to come on the dangers of visceral fat and successful ways to avoid stress.