Evidence Based
Did you know that cortisol, often called the stress hormone, plays a crucial role in various bodily functions beyond its association with stress?
Cortisol is a steroid hormone of the glucocorticoid class produced by the adrenal glands. Its production increases in states of chronic stress.
However, in optimal quantities, it aids in normal body functioning. It supports immune system modulation,[1] regulates metabolism, and influences the sleep-wake cycle,[2] fetal development, blood pressure control, and electrolyte balance.
Although cortisol is beneficial, excess amounts can cause fatigue, cognitive dysfunction, and skin disorders. It can also promote weight gain, as we will explore in this article. Therefore, it is essential to balance hormones for normal body functioning.
In this article, you will learn how to lower cortisol levels and lose weight, as well as the symptoms, risks, and causes of high cortisol. It is time to dive in.
How To Reduce Cortisol Levels To Lose Weight
- Get adequate sleep.
- Engage in mild exercises.
- Avoid caffeine.
- Identify and avoid stressful situations.
- Take time out for relaxation and fun activities.
- Practice mindfulness.
- Spend more time with people you love.
- Eat nutritious meals.
- Try out supplements and herbs.
- Consider therapy.
10 Ways To Lower Cortisol Levels & Lose Weight
A 2016 study on stress, cortisol, and obesity demonstrates that people with belly fat were seen to have increased cortisol levels.[3] This study also shows that stress and glucocorticoids like cortisol stimulate the intake of foods high in fat and sugar. From these findings, reduced stress can help you shred fat.
Many daily factors in life can cause stress and heightened cortisol levels. Work, family matters, finances, and more impact us on a daily basis. Luckily, there are a few habits you can develop to take care of yourself and your cortisol levels.
The following are ways on how to lower cortisol level and achieve your desired weight.
Get Adequate Sleep
Getting adequate sleep prepares you for your daily tasks and keeps you in good mental and physical shape. Studies show that sleep deprivation increases the levels of cortisol[4] in the body.
Therefore, you should consider getting more sleep if you are thinking about how to lower cortisol. Getting seven to nine hours[5] of sleep per day is recommended and considered adequate sleep.
Engage In Mild Exercises
Mild exercise or workouts can be a way for you to unwind from a busy day while staying healthy. Engaging in mild exercises like stretching, walking, swimming, and cycling can help you relax.
Results from a 2022 meta-analysis affirm that engaging in physical activity[6] helps in lowering cortisol levels.
Exercise not only reduces the level of cortisol in the body but also stimulates the release of endorphins, which elevates the mood and kills pain.
Avoid Caffeine
Cortisol reduction to support weight loss is possible by avoiding caffeine. Caffeine promotes increased levels of cortisol,[7] which ultimately causes a state of unbalanced stress hormones.
If you reduce your caffeine intake or completely cut it out, you will have created a better cortisol condition. It also supports general wellness as part of a healthy hormonal weight-loss strategy
Identify & Avoid Stressful Situations
Cortisol is released in higher amounts as a stressful response by the body. Cortisol release could be from any life stressor, such as the preparations for an exam or burnout from your job. If this stressful condition lasts for a while, you may start experiencing increased belly fat and other effects of high cortisol levels.
To control your cortisol level, you should identify stressors in your life and avoid them or find healthy coping mechanisms. Therefore, endeavor to sort out any stressful situation and clear your head.
Take Time Out For Relaxation & Fun Activities
Apart from identifying and avoiding stressors around you, it is important to take time out to relax and engage in fun activities. Routine relaxation keeps your body and mind healthy, lowering cortisol levels. It also helps to reduce blood pressure, control blood sugar levels,[8] and improve brain function.
A 2014 study shows that engaging in relaxation techniques[9] could aid in the reduction of cortisol levels. More research on the subject also demonstrates that relaxation interventions can help lower anxiety and depressive states.[10]
Practice Mindfulness
Mindfulness is the process of bringing awareness to the present state through purposeful and repeated concentration. It is recommended you do this calmly and gently. Practicing mindfulness is another way to relax, which, in turn, can lower cortisol levels.
Research indicates that concentrating on the present moment through mindfulness[11] can benefit your health and happiness. Anxiety and depression have been demonstrated to decrease with mindfulness-based interventions. Additionally, studies have shown that mindfulness can enhance sleep, lower blood pressure, and might even aid in pain management.
Spend More Time With The People You Love
A 2022 study found that embrace between romantic partners had a cortisol-buffering effect in women after a stressful situation. This finding shows that spending time with people you love, such as your family and friends, could help lower your cortisol levels.
If you begin to feel stressed, you should try spending time with your family and friends.
Eat Nutritious Meals
Consuming a healthy diet is extremely crucial when it comes to maintaining optimal hormone levels.
Quality nutrition[7] can help you maintain hormonal balance, including cortisol levels, enhancing weight reduction. Foods containing omega-3 fatty acids, whole grains, and vegetables may help control the level of cortisol. Also, take note of the foods to avoid, such as those high in sugar and unhealthy fats.
Essentially, following the balanced meal approach will promote good health and help you create the most suitable hormonal environment. This will make it possible for you to achieve your desired weight.
Try Out Supplements & Herbs
You can use dietary supplements, diet pills, and fat burners in addition to your intake of balanced meals to lower cortisol levels while enriching your daily meals.
During a 2022 randomized controlled trial, there was a four-week supplementation of tangeretin,[12] a citrus flavonoid. It was observed to lower serum cortisol levels in 24 soccer players. Another study also showed that omega-3 supplementation[13] enhances the overall reduction of cortisol to slow down aging and diminish depression risk.
Other supplements like ashwagandha[14] and L-theanine[15] can help lower cortisol levels. When using dietary supplements, ensure that you seek the advice of your physician and use them moderately to avoid any side effects.
Consider Therapy
Another answer to the dilemma of how to reduce cortisol belly fat is therapy. Studies show that cognitive behavioral therapy[16] can help you overcome ailing mental health and stressful life events that can trigger cortisol increase.
Therefore, if you are going through mental stress, which you perceive is contributing to cortisol belly fat, then you should consider seeing a therapist.
Symptoms Of High Cortisol Levels
Elevated cortisol levels can show up with a variety of symptoms, which we have classified into physical and mental symptoms.
The physical symptoms of high cortisol levels include the following:
- Weight gain: Putting on weight, especially in the abdominal region, is one of the most common signs of high cortisol levels. The cortisol hormone fosters the storing of fats, resulting in increased belly fat.
- Skin disorders: A prolonged elevated level of cortisol can be linked with skin disorders,[17] such as acne or skin thinning, which may affect the general skin’s health and beauty.
- Muscle weakness: The breakdown of the muscle tissues can result in muscle weakness[18] and may lead to constant fatigue and lack of energy.
- Blood pressure: Another notable symptom is high blood pressure because cortisol affects vascular tone, leading to increased blood pressure levels.
The mental symptoms of high cortisol levels include the following:
- Anxiety: Chronically high cortisol levels disrupt the neurotransmitter balance with resulting mood-regulating effects and subsequent anxiety development.
- Irritability: The amygdala, which is a brain area related to the processing of emotional information, can be impacted by cortisol,[19] leading to irritability.
- Cognitive symptoms: A higher level of cortisol causes cognitive symptoms,[20] such as difficulty in concentrating, and reduces focus and cognitive function.
Knowing about such symptoms is essential to health. Embracing a healthy lifestyle, good sleeping habits, and figuring out how to reduce cortisol levels to lose weight via the tips in this piece all support such an approach. Never fail to discuss your symptoms with your physician.
Risks Of High Cortisol Levels
Weight Gain & Abdominal Fat
Cortisol is also linked with increased body fat, especially in the abdominal region. It induces visceral fat storage, causing an increased prevalence of obesity.
Not only is this form of fat cosmetically undesirable, but it is also closely related to many kinds of cardiovascular diseases.[21] This includes a higher risk of myocardial infarction and stroke. Therefore, you should look for ways of lowering cortisol levels to manage risks related to increased fat accumulation.
Immune Dysfunction
Studies show that high levels of cortisol are known to impair the immune system,[1] rendering your body vulnerable to infections and diseases. In optimal amounts, cortisol helps in regulating the immune response as it exerts anti-inflammatory[22] properties. However, constant overexposure to too much cortisol levels may disturb this equilibrium and weaken your immune system.
To fully enjoy the benefits of cortisol, you need to minimize the risks of weight gain and improve your immunity. Do this by reducing your stress levels through enough sleep, exercising regularly, and engaging in mindfulness practices.
Disruption Of Sleep Pattern
Cortisol production has a circadian nature and is generally at maximum in the morning when the body needs to wake up. On the other hand, chronic stress[4] will break the normal pattern of cortisol, which is at its highest during the day and lowest at night.
Such a disruption may lead to problems with getting into sleep, remaining asleep, and getting recuperating sleep. So, a consistent sleep routine, relaxation techniques, and addressing underlying stress can lead to stable cortisol patterns.
Cognitive Impairment & Mental Health Issues
Sustained high blood levels of cortisol negatively impact cognitive functions[20] as well as mental well-being. This high level of cortisol can manifest in difficulty concentrating or cognitive decline. Worse still, there could be a higher likelihood of mental illnesses like anxiety and depression.
To avoid the cognitive and mental health effects of the increase in cortisol, regularly practice stress management techniques. These include meditation, deep breathing, and the maintenance of social support.
It implies creating a healthy balance where you care for your body as much as your mind. This way, one can ensure good health in the long run.
What Causes High Cortisol Levels
Chronic Stress
Chronic stress remains one of the major causes of high cortisol levels. The hypothalamus tells the adrenals to secrete cortisol when the body senses bodily or psychological danger, such as the flight-or-fight mode. Although this reply is necessary during short-term stressful events, extended exposure to stressors results in chronic stress, which keeps cortisol levels elevated.
Chronic stress is increasingly coming from a wide range of sources in contemporary lifestyles. These include workplace pressures, debts, and strained relationships with people.
Constant activation of stress response without frequent intervals for rest and recovery may trigger disrupted cortical secretion mechanisms. Chronic stress can be reduced by practicing stress management strategies like the ones outlined above.
Underlying Medical Condition
Elevated cortisol levels can be caused by several medical conditions that cause hormonal imbalances. Excessive cortisol levels can result from diseases like Cushing’s syndrome,[23] characterized by when adrenal glands release excess cortisol. Further, the normal regulation of cortisol production can be disrupted by tumors in the pituitary or adrenal glands, leading to excessive secretion.
Cortisol levels can also be impacted by endocrine system-related hormonal imbalances, such as those associated with polycystic ovarian syndrome,[24] or PCOS, or thyroid conditions. Hormonal regulation is an interconnected system, so disruptions in one can affect other systems.
Consulting with healthcare professionals is necessary when dealing with medical conditions. They may perform tests to determine the underlying cause and create a customized treatment plan.
Sleep Deprivation
Sleep is critical in regulating cortisol levels. Remember that cortisol release has a circadian rhythm. Cortisol regulation can be affected when sleep patterns are disrupted or inadequate.
Lack of quality sleep or irregular sleep patterns, such as shift work or frequent disruptions, can result in elevated cortisol levels. This is particularly true at night when cortisol levels should naturally be lower.
To address this issue, prioritize good sleep hygiene. Establish a consistent sleep routine and create a sleep-friendly environment. Also, avoiding stimulants like caffeine close to bedtime is an important factor. Adequate sleep supports a healthy cortisol rhythm and promotes physical and mental well-being.
Conclusion
There you have it on how to lower cortisol levels and lose weight. Although scientific evidence shows that high cortisol levels facilitate fat accumulation, especially in the abdomen, many people aren’t aware. However, learning about the role of cortisol in weight gain will help you make guided decisions.
We also highlighted ten important ways to lower your blood cortisol levels for weight loss. Some of these methods include adequate sleep, engaging in mild exercises, avoiding caffeine, eating healthily, and taking time out for relaxation. Trying out these strategies will help you reduce stress and body fat.
Excess amounts of cortisol can affect you physically, as in weight gain, skin disorders, muscle weakness, etc. It could also affect you mentally, expressing itself as anxiety, irritability, and cognitive dysfunction.
When wondering how to reduce cortisol belly fat, you must remember that chronic stress, certain medical conditions, and sleep deprivation are key factors that increase cortisol levels.
More importantly, aim to checkmate your daily life for stressful situations and take the necessary measures to alleviate them. If you have an underlying medical condition that precipitates your cortisol level, ensure you see your physician and adhere to the prescribed medications.
Frequently Asked Questions
Adequate sleep, mild exercises, practicing mindfulness, and frequent relaxation can lower cortisol within a few hours.
Green tea, black tea, and herbal teas like chamomile may help lower cortisol levels. Also, adequate water intake promotes overall well-being and may support cortisol regulation
Foods rich in omega-3 fatty acids, dark chocolate, berries, and foods with high fiber content may help regulate cortisol levels. Additionally, complex carbohydrates and foods with sufficient protein can contribute to a balanced cortisol response.