by Dian

Research has shown that long term stress can ​lead to weight gain. 

​​The culprit? 
Cortisol.

Read on to find out what Cortisol is, what it is doing to your body and how to deal with it.

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What is Cortisol?

Cortisol is an hormone known as the stress hormone, which is secreted by the body to combat stressful situations.

It could be stress of any kind, emotional, physical, chemical environmental, or biochemical. 

The adrenal glands produce Cortisol, and it converts amino acids into carbohydrates. This reduces glucose in the body and breaks down lipid stores into fat. Share on X

The fat stored in this way is intended to prepare the body for a high-stress situation. This is a long present defense tactic of the body to prepare itself for stressful situations and ready it for fight or flight, which would involve intense physical activity.

How Does Cortisol Lead To Weight Gain?

Recent research shows a direct link between stress and weight gain.

But is it really true? Can Stress be the reason behind your widening waistline?

Well, the answer is a big YES. To know how this happens and the scientific explanation of the relationship between stress and weight, keep reading.

Stress or emotional outbursts of any kind, can result in weight gain. Share on X

Let me state reasons for this:

Physiological – Stress creates the ‘Fight or Flight response’ in our body leading to the release of cortisol hormone. Cortisol is a hormone that helps us deal with stress, but unlike other hormones, cortisol remains in our body for a longer time. Therefore, people who are under constant stress can have highly elevated Cortisol levels at all times.

While this is a normal body process that has been a defensive function of the adrenal glands since primitive times, it may become a problem because in today’s world most stressful situations do not require the fight or flight strategy. And also they do not require much physical activity. Therefore long-term stress results in a high concentration of fat on the body and thus Cortisol Leads to Weight Gain.

Now before you start blaming Cortisol for your weight problems, let me make it clear that Cortisol is not a bad hormone.

Your body needs it to respond to stress and emotional pressures. It stimulates your metabolism to generate more energy by burning fats and carbohydrates. This creates a need for more nutrients, and we start feeling hungry.

The problem begins when you eat more but don’t use up those calories efficiently. The excess calories accumulate in the form of fat, and you end up putting on more weight.

Cortisol has been termed as the ‘Stress Hormone’ because it is secreted mainly during the times of physical and psychological stress.

Elevated Cortisol levels can not only increase your food cravings but also make you eat more than you normally would.

On regular days Cortisol levels are highest early in the morning and lowest at night, but stress can alter these levels causing an imbalance.​

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Solutions to Cortisol Weight Gain

The worst part of the problem is that today modern lifestyle includes the two most lethal aspects of weight gain, high fat and carbohydrates diets, and high levels of stress. 

Together these two aggravate the problem of obesity to such a level that it cannot be effectively dealt with without some major lifestyle changes such as long-term dietary adjustment, exercise and adopting stress relieving techniques such as yoga or meditation.

Here are few tips to decrease the impact of stress and elevated cortisol levels on your weight.

Don’t fight the cravings.

If you crave something great, it’s fine to meet your craving – in small amounts. It’ll take off your increased cortisol levels response before things escape control.

Limit caffeine.

The blend of levels of caffeine and stress increases cortisol levels.

As always, don’t miss breakfast!

Being deficient using supplements, such as B supplements, vitamin C, calcium mineral, and magnesium triggers your system stress and increases cortisol levels, along with food craving. 

Breakfast is a super-simple way to include this nutrition into your daily diet every day. Some yogurt with fresh strawberries provides vitamin supplements C, magnesium, and calcium mineral.

Get enough sleep.

Sleep and stress – Adequate sleep is the most effective way to cut stress. Getting typically 6 ½ hour of rest nightly may increase cortisol, desire for foods, and putting on weight.

Ideally, aim for 7-9 hrs of sleep. It takes merely a few times of good sleeping to balance yourself in and out.

Take a break.

Work is important but not at the cost of your health. Once in a while, take a break – go on a vacation, watch a movie, play with your kids or do anything that takes your mind away from the professional and social tensions.

Use relaxation techniques.

Yoga, meditation, aerobics and other exercises are not only good for your physical health but for your mental health as well.

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Be positive.

Approach all your problems with a positive attitude.

Read motivational books, watch inspirational movies and surround yourself with optimistic people. Focus on all the good things about your life. Learn to enjoy the ‘small things’ that life has to offer.