It can be confusing to see the scale creeping up when your eating and exercise habits haven’t changed. Remember, diet and exercise are just part of the weight management puzzle. Emotions, sleep, age and hormonal balance also play important roles. If you’re like most people, daily stress is a common experience.
Unfortunately, chronic stress can disrupt your hormones, especially cortisol, which affects your metabolism and appetite. Learn how to stop cortisol weight gain to achieve your health and fitness goals.
What is Cortisol?
Cortisol is a steroid hormone that helps you respond to stress. By providing quick energy to your body, it allows you to move and act fast during stressful events, like hitting the brakes to avoid an accident or thinking fast in an important business meeting.
Normally, cortisol is released by the adrenal glands (located just above the kidneys) following a predictable twenty-four-hour cycle. Levels peak in the early morning to kickstart your day and gradually decline, allowing you to rest in the evening.
Stressful events also stimulate cortisol spikes through a communication network called the Hypothalamic-Pituitary-Adrenal (HPA) axis. In this case, the brain’s hypothalamus region recognizes a threat and communicates the need to release more cortisol via the pituitary and adrenal glands. Once the threat is neutralized, cortisol levels return to normal.
However, dysregulation of these processes is possible. Recently, studies have linked chronically elevated cortisol levels to several health issues, including weight gain and obesity.
How Does Cortisol Cause Weight Gain?
Cortisol dysregulation can lead to weight gain by affecting how the body uses and stores energy and by influencing appetite and cravings.
Cortisol stimulates the release of glucose (sugar) into the bloodstream, providing the boost of energy you need during stress. Insulin is then released, storing any excess glucose as fat.
Under normal conditions, this is your body working exactly as it needs to, with no risk to your health. However, when cortisol levels are chronically elevated due to persistent stress or disease, you may run into problems.
Chronically high cortisol levels are linked to insulin resistance, muscle breakdown and the accumulation of belly fat. High cortisol levels also influence our eating habits, causing cravings for foods high in fat and sugar.
An extreme example is Cushing’s syndrome, a hormone disorder resulting from the overproduction of cortisol. Symptoms include weight gain around the belly, chest and face, muscle weakness, and high blood sugar levels.
Outside of Cushing’s syndrome, researchers are linking high cortisol levels with metabolic conditions like obesity, heart disease and diabetes. However, it’s not clear at this time whether there’s a direct cause-and-effect relationship.
Rising stress in our daily lives is thought to contribute to chronically high cortisol levels. Inflammation from our diet, lifestyle and various diseases can also disrupt the HPA axis, triggering excess cortisol production.
Signs of High Cortisol Levels
There are several signs that might indicate high cortisol levels, including:
- Weight gain, particularly around the abdomen
- Fatigue
- Depression
- Muscle weakness
- Insulin resistance
- Mood swings
If you’re wondering, “Can you test for cortisol levels?” the answer is yes. Doctors can measure cortisol levels through blood, urine or saliva tests to determine whether they are within the normal range.
3 Strategies for Reducing Cortisol for Weight Loss
1. Practice meditation and mindfulness.
A 2024 study review found that meditation and mindfulness were the most effective stress management techniques for reducing cortisol levels.
As with previous reviews, the greatest benefits were observed in people who committed to long-term practice (more than 20 hours). So, even if meditation doesn’t feel natural at first, stick with it. Over time, you’ll appreciate the benefits it adds to your daily routine.
2. Prioritize sleep.
Sleep deprivation is a form of stress that can elevate cortisol levels. Adopting healthy sleep practices and aiming for a minimum of seven to eight hours of consistent sleep each night can help maintain healthy cortisol regulation.
3. Stay active.
Regular physical activity can modestly reduce cortisol levels. Additionally, incorporating more movement in your daily routine helps improve sleep quality.
Some health experts caution that high-intensity activity can sabotage weight loss efforts since it adds stress to the body, increasing cortisol. But, while it’s true intense exercise increases cortisol, there’s not much evidence this negates the positive effects of exercise on weight management. So, if you like short bouts of high-impact activity, there’s no reason to stay away from it.
However, if you’re just getting started increasing your activities, a slow and steady approach is best. Start with walking an extra ten minutes each day and set goals for yourself to increase.
Can Your Diet Affect Cortisol Levels?
Certain foods and dietary patterns may influence cortisol levels. For example, both caffeine and alcohol have been shown to stimulate cortisol release, so it’s best to use both in moderation.
Additionally, diets high in refined sugars and saturated fats are linked with increases in inflammation which adds stress to the body, potentially impairing cortisol regulation through the HPA axis.
On the other hand, anti-inflammatory diets rich in antioxidants, like the Mediterranean diet, are shown to help reduce cortisol levels, potentially aiding with weight management. Incorporating the following habits may help you enjoy some of these benefits:
- Eat more anti-inflammatory fats like vegetable and fish oils.
- Top cereal or smoothies with flax seeds for more fiber and omega-3.
- Swap out a cup of coffee for green tea, which is rich in protective antioxidants.
- Get a minimum of five cups of fruits and vegetables daily.
Foods that are typically found in Mediterranean diets, including olive oil, fruits, vegetables, whole grains and fish, can also be included in the Nutrisystem weight loss plan and can be found in the Grocery Guide.
Supplements for Lowering Cortisol
The effectiveness of supplements in managing cortisol levels is still unclear. Some people use supplements like adaptogens (e.g., Ashwagandha, Rhodiola) to help manage stress and cortisol levels. However, more research is needed to understand their impact. It is always best to consult with a healthcare professional before starting any new supplement regimen.
Key Takeaway
If you’re struggling with unexplained weight gain or stalled weight loss, cortisol hormone dysregulation may be a factor to consider. Still, it is possible to manage and lower cortisol levels through lifestyle changes such as stress management, adequate sleep, regular physical activity and a balanced diet. By addressing these factors, you can support your health and fitness goals effectively.
References:
- Jones C, Gwenin C. Cortisol level dysregulation and its prevalence—Is it nature’s alarm clock? Physiological Reports. 2020;8(24). doi:https://doi.org/10.14814/phy2.14644
- National Institute of Diabetes and Digestive and Kidney Diseases. Cushing’s Syndrome. National Institute of Diabetes and Digestive and Kidney Diseases. Published March 15, 2019. Accessed June 24, 2024. https://www.niddk.nih.gov/health-information/endocrine-diseases/cushings-syndrome
- van der Valk ES, Savas M, van Rossum EFC. Stress and Obesity: Are There More Susceptible Individuals? Current Obesity Reports. 2018;7(2):193-203. doi:https://doi.org/10.1007/s13679-018-0306-y
- Rogerson O, Wilding S, Prudenzi A, O’Connor DB. Effectiveness of stress management interventions to change cortisol levels: a systematic review and meta-analysis. Psychoneuroendocrinology. 2023;159(159):106415-106415. doi:https://doi.org/10.1016/j.psyneuen.2023.106415
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