When we think of cortisol, we automatically associate it with stress...oh that is my fight or flight juice. But did you know cortisol is actually a hormone?
What does cortisol do?
That's right. Cortisol plays an important role in our bodies, not only does it regulate our stress response, but it helps suppress inflammation, seems to help regulate blood pressure and blood sugar levels, helps control our sleep-wake cycles, and controls our bodies use of macronutrients - fats, proteins and carbohydrates - your metabolism in other words. But too much cortisol is not a good thing!
Why I'm excited to understand cortisol...
In my role as personal trainer, I often get clients who want to lose weight, nothing abnormal about that, but it is always our belly weight we are talking about. So, I did a little research and found out more about how cortisol, and stress in particular, causes additional belly fat to form.
When stress levels remain high enough to continue producing cortisol for long periods of time, unhealthy, and sometimes dangerous changes, start to occur within the body. When excess insulin from food consumption and cortisol are released together, they create lipoprotein lipase (LPL) which is a fat storing enzyme. The more LPL you have, the more belly fat is stored.
I don't know about you all, but I tend to reach for 'comfort foods', often snacks or junk food, to satisfy cravings for more energy. And I don't always make good choices! So how can we remedy this?
How to stop the stress-weight gain cycle...
Exercise: have a healthy exercise routine. Whether you go for a walk during your lunch break or hit the gym after work, incorporate regular exercise into your routine. But don't overdo it either, an excess of exercise can have a negative effect, with the body's adrenal glands secreting high levels of cortisol on a regular basis. Remember, toleration for exercise intensity, duration, and frequency are unique to each individual.
Healthier 'comfort foods': our food does not have to be filled with carbs or fat to make us satisfied. Put together a list of healthier 'go-to' foods such as nuts, fruit, popped corn (plain of course), smoothies etc. There are many health professionals who help with this sort of information for free, you only need to look.
Practice mindful eating: a lovely nutritionist said this at an event I attended recently, and it does make sense...our tummies will thank us to recognize when we are almost full instead of overeating by shoveling mindlessly. Focusing on what you're eating—without distractions—may help lower stress, promote weight loss, and prevent weight gain.
Keep a food journal: paying attention to your eating habits can help you gain control over your food consumption. Studies around self-monitoring and weight loss have shown those who kept a food journal were more likely to manage their weight than those who didn't. If you are not a journal person, try using an app... being more mindful of what you put in your mouth could improve your eating habits.
Drink more water: we sometimes confuse thirst for hunger. It is much easier on the waistline to identify if you are still hungry after you've eliminated dehydration. If it hasn't been long since you've eaten and you feel hungry, try drinking some water first. If you still feel hungry, then grab a healthy snack.
Add some stress relief into your life! Try some breathing techniques, meditation, yoga, walking, reading, listening to music...anything you enjoy that is solely time for you away from everyday stressors for even 5 minutes. It makes a world of difference to our mental well-being too.
If you need help to introduce some of these things into your lifestyle, there are many qualified professionals out there with the knowledge you need, who will make this an easier task. But you can also call on a friend or family member for support, and a bit of accountability...sometimes that is all it takes. And they may be looking to do the same!
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