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Thirty-one-year-old Chaitali Dey, a corporate communication professional from Gurgaon, is obsessing over her stubborn belly fat which is not going away despite her several attempts at exercising and running. Working in a competitive environment, her job absorbs most of her time and she often ends up stress-eating, her only comfort, gorging on fast food at any odd time. The result is fat deposition at the easiest of spots in her body, around her belly, the hardest place to shake it out of.
Dr Richa Chaturvedi, Senior Consultant, Endocrinology, Indraprastha Apollo Hospitals, rationalises why stress can lead to a build-up of belly fat. When you are constantly under pressure, your body may produce higher levels of cortisol, also known as stress hormones. This may result in adverse consequences like weight gain and increased risk of cardiovascular diseases. Meanwhile, stuffing yourself with comforting high-fat meals can slow down digestion, potentially leading to discomfort and increased stress.
Cortisol is a vital hormone produced by the adrenal glands in response to stress. It plays a crucial role in regulating various physiological processes in the body. Cortisol helps maintain blood pressure, regulate blood sugar levels, modulate the immune system, and ensure metabolism. It also aids in the body’s response to inflammation and stress, enabling it to cope with challenging situations. However, excessive or prolonged cortisol production can have detrimental effects on health.
Chronic stress can lead to elevated cortisol levels, which may result in adverse consequences such as impaired cognitive function, disrupted sleep patterns, weakened immune function, weight gain and increased risk of cardiovascular diseases. Monitoring cortisol levels is important for diagnosing certain medical conditions such as Cushing’s syndrome and adrenal insufficiency. Healthcare professionals may measure cortisol through blood, urine or saliva tests to assess adrenal function and guide appropriate treatment.
How does cortisol accelerate belly fat?
It may hasten the build-up of belly fat in the presence of multiple triggers like poor diet, sedentary behaviour and lack of physical activity. Besides, when cortisol levels build up, your body craves high carb foods, knowing they will release insulin and control cortisol. When excess insulin and cortisol are in your bloodstream together, they create lipoprotein lipase (LPL) which is a fat-storing enzyme. The higher the levels of this enzyme, the higher the risk of accumulating visceral fat. Cortisol also damages cells, lowering their insulin sensitivity.
A Yale study of 2000 found that stress may cause excess abdominal fat in otherwise slender women. Also, abdominal fat tends to increase cortisol levels. So this is a vicious cycle that works out badly for women.
I am in a high pressure job? Does this mean that my cortisol levels will increase?
Being in a high-pressure job can indeed have an impact on your body, including the potential for increased cortisol levels. This may lead to a range of physiological and psychological effects, such as anxiety, depression and sleep disturbances. Additionally, prolonged exposure to high cortisol levels can increase the risk of cardiovascular problems, diabetes, gastrointestinal issues, weight gain and impair immune function.
How can we control stress at work and home?
Several strategies can help manage stress effectively. First, practise stress-reducing techniques such as deep breathing exercises, meditation and mindfulness. Regular physical activity is another crucial aspect of stress management as it boosts endorphin levels, improves mood and reduces tension. Engaging in activities like walking, jogging, or yoga can be beneficial. Maintaining a healthy lifestyle with a balanced diet, sufficient sleep and avoiding excessive caffeine or alcohol consumption are vital for stress management. Adequate sleep helps restore the body and mind, enabling better stress coping mechanisms.
Additionally, establishing clear boundaries between work and personal life is essential. Setting realistic goals, prioritising tasks and learning to delegate can reduce work-related stress. Creating a supportive network of family and friends, and seeking professional help, if necessary, can work.
What kind of exercise would be the best to reduce belly fat?
A combination of aerobic exercise and strength training can be highly beneficial. Aerobic exercises such as brisk walking, running, cycling, or swimming can help burn calories and promote overall weight loss, including fat around the abdomen. These exercises also have the added benefit of reducing stress levels and lowering cortisol production. Incorporating strength training into your exercise routine is equally important. Resistance exercises, such as weightlifting or bodyweight exercises, help build lean muscle mass. Increased muscle mass can boost your metabolism, leading to greater calorie burning even at rest. Strength training improves insulin sensitivity, which can help regulate cortisol levels and reduce abdominal fat accumulation.
Are there any food items that I should avoid that add to my stress and high cortisol levels?
While the impact of food on stress varies from person to person, some general guidelines can help. First, high levels of caffeine found in coffee, energy drinks, and certain teas can stimulate the release of cortisol, potentially exacerbating stress. Similarly, refined sugars and processed foods, including sugary snacks and drinks, may lead to blood sugar imbalances that can contribute to stress. Additionally, excessive consumption of alcohol can disrupt sleep patterns and increase cortisol production, affecting your stress levels. Lastly, it’s worth noting that high-fat meals can slow down digestion, potentially leading to discomfort and increased stress. Instead, incorporating a balanced diet rich in whole grains, fruits, vegetables, lean proteins and healthy fats can support overall well-being and help manage stress levels. Remember, it’s always advisable to consult a healthcare professional or registered dietitian for personalised dietary recommendations based on your specific needs.
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