Despite what we have always been told, the number that marks the weight when we get on is not always a simple faithful reflection of the number of calories we consume vs. the number we burn. In fact, stress can completely undermine them and cause weight gain. The real key to losing weight, gaining energy and improving your mood often lies in hormones, specifically cortisol . In this article we tell you everything you need to know about the “stress hormone” in order to combat its effects.
What is cortisol?
Cortisol is a hormone that is released every time the instinctive fight or flight mechanism is activated in the face of a situation of apparent danger – that is, when you are stressed. Part of its purpose is to replenish the energy expended after struggling to avoid or face the perceived threat.
Early humans needed this energy boost after physically fighting a wild animal, for example. But in general, modern humans respond to stress mentally through worry , not through physical exertion. Unlike our ancestors, whose stressors had a more definite beginning and ending (hunting and defense), today we have more continuous stress (traffic, work schedules, children’s schedules ).
How does cortisol affect weight loss?
Today, humans release cortisol into our systems far too often during any given day and find no rest between different stressful situations, because they are continually presented to us. And, whether or not the stressful situation you are experiencing requires you to respond physically, this hormone is released and saturating your blood and tissues .
For many people, cortisol is constantly circulating through their bodies, negatively affecting their health in the long run. Having high cortisol levels by default can lead to higher blood pressure, diabetes, lowered defenses and weight gain , among other disorders.
In the 1990s, researchers from the Yale University Department of Psychology discovered that the “stress hormone” – cortisol – triggers excessive stores of abdominal fat in both men and women. These results showed, for the first time, that cortisol secretion was associated with both chronic stress and increased abdominal fat . In addition , the study also indicated that cortisol triggers the desire to eat more , which exacerbates weight gain by increasing caloric intake.
Reduce stress in your day to day to avoid weight gain
Although, despite studies, there is no 100% medical consensus that cortisol directly influences weight gain, what has been proven is that excess cortisol can lead you to eat more . After a stressful event, cortisol sends signals to your body to eat carbohydrate-rich foods (since they are the ones that would provide you with enough energy for a fight or flight situation), and this can end up becoming a behavioral response that you are meant to repeat every time you feel stressed.
Therefore, it is important to work from different areas to avoid the massive and daily production of this hormone in our body , and the best way to do this is by keeping stress at bay .
Exercise to release tension
Exercise is always one of the best ways to burn calories and to produce a variety of biochemicals that counteract the negative effects of stress hormones . With just 20 minutes a day, three to five days a week, you can control your insulin and sugar levels.
Eat a balanced diet and avoid caffeine and alcohol
Eat six small meals without skipping any and include foods from all groups. This helps balance your blood sugar levels, inhibiting insulin production and lowering cortisol levels , all of which help control appetite and weight.
Avoid caffeine, tobacco, and alcohol because they stimulate the nervous system and can increase cortisol levels and lower blood sugar, which stimulates hunger.
Sleep a minimum of 7 – 8 hours
Continued lack of sleep and habitual tiredness also trigger cortisol production , so having a good night’s rest is vital to avoid overproduction of this hormone.
Do relaxing activities
Relaxation, like exercise, produces chemicals in the brain that counteract the effects of stress. Doing yoga, deep breathing, or meditation several times a week helps you find inner peace and reduce stress levels.
Take supplements to reduce stress
Taking vitamins helps combat the effects of cortisol and stress, as these reduce the B complex and vitamin C, and possibly calcium and magnesium. These nutrients help balance the effects of cortisol and can even play a role in burning fat , so it is advisable to take a good multivitamin supplement to end fatigue and have essential vitamins and minerals for our body.
