Stress has become a common part of our lives. However, its influence on the human body is much broader than just pain or nervousness. Chronic stress influences several aspects of our health. Stress hormones are one of the major causes of waist fattening.
Let’s understand how human stress hormones which include cortisol affect obesity, especially in determining the fat location.
What is Stress Hormone?
Stress is defined as a state in which the body’s reactions are stimulated by stressors that develop the human stress hormones. The name of stress hormone secreted in the human body is, cortisol. It is also known as the fight or flight hormone.
Stress hormone cortisol helps deal with stress and prepares the body for energy mobilization, elevating blood sugar levels, increasing the brain’s glucose uptake, and decreasing unnecessary processes.
Role of Cortisol in Human Body
Cortisol is a stress hormone in human body that is produced in the adrenal glands and plays a significant role in the body. In moderate stress, cortisol plays the role of managing the metabolism of foods, controling inflammation, and coordinating the sleep-wake cycle. But when this kind of stress is experienced in the long-term, cortisol is released constantly and side effects start to manifest on the body including on the weight of the person.
How Does Cortisol Affect Waistline?
Cortisol, a hormone released when stressed, can significantly affect your waistline by inducing certain health issues in the human body. Here is how:
- Increased Appetite and Cravings:
This is perhaps the most obvious way that cortisol affects weight; it makes the appetite increase. Levels above normal stress levels cause cortisol production that triggers an urge to eat more food to replenish energy, hence the cravings for calorie-dense food which is usually rich in sugars and fats. This is an adaptive mechanism, intended to protect the body to be full of the necessary energy for the stressor’s lasting effect. - Fat Storage:
Since it is one of the stress hormones, it regulates fat storage in the body, especially the belly fat area. Cortisol causes the fat, especially the area surrounding internal organs (visceral adiposity) to accumulate, thus increasing the chances of developing a large waistline. These fatty tissues are generally unhealthy for the body and represent more of a health risk than subcutaneous fat. - Insulin Resistance:
With continuously high cortisol levels, stress becomes chronic and this causes insulin resistance. Insulin is a chemical substance that assists in the decrease of blood glucose levels. If the body stops responding to the insulin hormone effectively, the body has to seek more of the hormone as a way of maintaining normal levels of blood sugar. This in turn, means one gains weight and is at higher risk of developing type 2 diabetes. - Muscle Breakdown:
Cortisol and stress will also cause the muscles to start breaking down to provide the body with amino acids that could be used for energy production. Therefore, this leads to a situation where the metabolism rate decreases, it becomes easy for someone to gain weight, and difficult to lose an equivalent amount of weight. - Sleep Disruption:
Stress causes an increased level of cortisol which affects sleep and results in insomnia or rather low-quality sleep. This, in turn, leads to a lack of sleep disturbing the balance of hormones, such as ghrelin and leptin that regulate appetite and leads to the increase of the appetite and the reduction of the energy levels for weight loss and appetite control.
Management Techniques for High Cortisol Levels
Owing to the negative effects of cortisol from stress on weight and overall body health, reducing stress or keeping the stress level as low as possible is of the essence. Here are some strategies to help keep cortisol levels in check:
- Regular Exercise:
It is exactly a physical activity that can help fight stress and decrease cortisol levels every time. As for physical activity try to practise aerobic exercises at least 30 minutes a day, do strength training, and also include practices that involve relaxation. - Healthy Diet:
One way by which the stress hormone cortisol can be regulated includes taking proper nutrition also known as a balanced diet. Consume processed products sparingly and allow the consumption of fruits, vegetables, proteins, and the right fats. Reduce food intake with high caffeine and sugar content since they raise cortisol levels in the body. - Adequate Sleep:
Sleep is one of the most important activities in achieving fitness; therefore, one should adjust to a regimen, make the bedroom conducive to sleep, and avoid any electronic device at least one hour before bedtime. Hormones, such as cortisol, need to be regulated and this can only be done through good sleep hygiene. - Stress Reduction Techniques:
Stress management should be added to every plan of the day. Prayer, breathing exercises, massages, and other relaxation techniques like the power of progressive muscle relaxation and attentiveness or mindfulness can help get cortisol levels down. - Social Support:
Social support reduces the impact of stress in human life since it is established that the quality of relationships including family, friends, and colleagues forms an important part of human interaction. - Time Management:
Time should thus be managed properly to minimize stress caused by timeliness and heavy workload. Subdivide work into smaller workable chunks and come up with workable targets. - Hydration:
Taking enough water in the body assists in the proper functioning of nearly all the internal processes of the body, including hormone balance. The second one is to always ensure that you intake as much water as possible from the time you wake up in the morning until you retire to bed at night.
The Bigger Picture
The regulation of cortisol and other stress hormones is helpful for a healthy waist size. Apart from this, chronic stress makes one helpless, causes some weight gain, and fosters other health complications including cardiovascular complications, digestive complications, and mental health complications.
Conclusion
Stress hormones’ contribution to weight gain tells us that the body is one and that a disease affecting one part typically impacts the entire body. By managing cortisol and your stress levels, you may be able to modify your waistline and enhance your health status. It is essential to understand that, apart from diet and exercising, it is also significant to control the stress level in one’s life.
Adopt these practices into your life and you should note that they have positive effects on the health of the heart as well as the whole body. Cortisol and stress level management is a continuous process in the course of a human being’s life, but it is possible with constant efforts.