Cortisol: It’s Impact on Your Weight and Health
Understanding cortisol and it’s impact on your weight and health is important. Elevated levels are linked to stress, weight gain, and decreased overall health. Let’s investigate what cortisol is, its effects on our body, and how we can manage it to maintain our well-being.
What is Cortisol?
Cortisol is a hormone produced by the adrenal glands, which are located on top of the kidneys. It plays a crucial role in various bodily functions and is often referred to as the “stress hormone” due to its release in response to stress. Cortisol has a significant impact on your weight and health.
Cortisol helps regulate metabolism by influencing how the body processes fats, proteins, and carbohydrates, ensuring that energy is available when needed. It also has anti-inflammatory properties, helping to manage the body’s immune response and to reduce inflammation. Additionally, cortisol plays a key role in controlling the sleep-wake cycle, with levels peaking in the morning to help wake you up and declining in the evening to prepare your body for sleep.
When faced with stress, cortisol provides the necessary energy to respond by increasing glucose availability and enhancing the brain’s use of glucose, while also curbing non-essential functions. This is necessary for a healthy response to stress, but chronic high levels of cortisol ca n have negative effects.
Cortisol and Weight Gain
Many people have elevated cortisol levels for extended periods of time. One of the results of this is weight gain and difficulty losing weight. Weight gain due to excess cortisol occurs most commonly in the abdominal region, cheeks, upper back and clavicles. Fat in the abdominal region is known as visceral fat, and this type of fat is associated with higher risks of metabolic disorders, such as diabetes and heart disease. This occurs because of several mechanisms:
Increased Appetite
Chronic elevated cortisol levels can increase appetite, often driving cravings for high-calorie, sugary, and fatty foods, which can lead to overeating. This diet, along with direct effects of elevated cortisol, leads to increased glucose in the blood stream. The result is weight gain and insulin resistance.
Muscle Breakdown
Chronic stress and high cortisol levels can also cause muscle breakdown, leading to a decrease in muscle mass. Since muscle mass is essential for a healthy metabolism, its reduction can make weight gain more likely.
Disrupted Sleep
Elevated cortisol levels also cause abnormal sleep architecture and fragmented sleep. Poor sleep is linked to weight gain and difficulty in losing weight, creating a cycle where stress and weight issues perpetuate each other.
Cushing’s Syndrome: Excessive Cortisol Production
Cushing syndrome is a disorder that occurs when the body has high levels of cortisol for an extended period of time. This can be due to long-term use of steroids or overproduction of cortisol by the body due to a variety of causes. The resulting high cortisol levels lead to a constellation of symptoms, including weight gain, muscle weakness, high blood pressure, increased risk of blood clots, and mood changes. Long-term exposure to elevated cortisol can cause serious health issues such as diabetes, osteoporosis, mental health disorders such as anxiety and depression, and cardiovascular disease.
Managing Cortisol Levels
People experiencing symptoms of chronic excessive cortisol should see a healthcare provider for evaluation for Cushing syndrome. For those trying to generally keep their cortisol levels in check, managing stress and adopting a holistic approach to life that integrates physical, mental, and social well-being are key.
Regular physical exercise helps reduce stress and lowers cortisol levels while improving overall fitness. Aim for a minimum of 30 minutes every day.Mindfulness practices, such as meditation, yoga, and deep breathing exercises can significantly calm the mind and reduce stress-induced cortisol spikes.Ensuring adequate, quality sleep is essential, as poor sleep can exacerbate cortisol production and stress. Most adults need 7-9 hours of sleep each night.A balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats helps stabilize blood sugar levels, which can mitigate stress responses.Maintaining strong social connections and seeking support from friends, family, or professionals provides emotional relief and helps buffer against stress.
By integrating these practices into daily life, you can better manage stress and maintain healthier cortisol levels, thereby enhancing your overall health and well-being.
Conclusion
Cortisol is usually kept within range by our own endocrine system, but when levels are out of range, its impact on weight and health is significant. By understanding cortisol and implementing strategies to keep it in a healthy range, we can improve our well-being and reduce the risk of related health issues.
Resources
Preiato, D. (2020, September 29). Cortisol and weight gain: Is there a connection?. Healthline. https://www.healthline.com/nutrition/cortisol-and-weight-gain