Affinity Health, a leading provider of high-quality healthcare, breaks down the top seven signs of cortisol belly and offers practical solutions to manage and reduce its effects.
Stress could be why you’re having trouble losing belly fat despite eating healthy and exercising. The hormone cortisol, released during stress, can lead to weight gain, especially around your stomach.
What is Cortisol Belly?
Cortisol belly is the buildup of excess fat around the stomach due to high cortisol levels, the body’s primary stress hormone. While cortisol helps regulate metabolism, reduce inflammation, and manage stress, too much of it—especially from ongoing stress—can cause the body to store more fat in the midsection.
Top 7 Signs You Might Have Cortisol Belly
1. Stubborn Belly Fat That Won’t Budge
If you struggle to lose weight around your midsection despite eating well and exercising, cortisol may be to blame. Unlike fat in other areas, cortisol-related belly fat is more challenging to lose because the hormone encourages fat storage in the abdominal area.
2. Constant Cravings for Sugar and Fatty Foods
High cortisol can spike your appetite, making you crave sugary, processed, and high-fat foods. This happens because cortisol affects insulin levels, causing blood sugar fluctuations that trigger cravings for quick energy.
3. Feeling Tired
When cortisol levels are out of balance, they can disrupt sleep, leaving you constantly tired and low on energy. If you wake up exhausted or struggle to stay focused throughout the day despite getting enough rest, cortisol could be the reason.
4. High Stress and Anxiety Levels
Long-term stress elevates cortisol levels, making you anxious, irritable, or overwhelmed. Your cortisol levels may be too high if you constantly feel on edge or emotionally exhausted.
5. High Blood Pressure and Insulin Resistance
Cortisol plays a key role in regulating blood pressure and insulin levels. Still, consistently high levels can raise blood pressure and increase the risk of insulin resistance, which may lead to type 2 diabetes.
If you’re worried about your blood pressure, book a check-up with a nurse or doctor. With an Affinity Health Day-to-Day or Combined Plan, you can easily monitor your health and get the necessary care.
6. Poor Sleep and Restlessness
Excess cortisol can disrupt your sleep-wake cycle, making falling or staying asleep hard. Poor sleep quality can lead to more stress and even higher cortisol levels, creating a vicious cycle.
7. Digestive Issues and Bloating
Chronic stress and high cortisol can affect gut health, leading to bloating, indigestion, or irritable bowel symptoms. Cortisol alters digestion and gut bacteria balance.
How to Manage and Reduce Cortisol Belly
If you recognise these signs in yourself, don’t panic—there are ways to lower cortisol levels and reduce abdominal fat naturally:
- Eat a Balanced Diet: Focus on whole foods, high-fibre vegetables, lean proteins, and healthy fats. Limit caffeine, alcohol, and sugary foods, as they can increase cortisol levels.
- Exercise Smartly: Choose moderate workouts like walking, swimming, or strength training. Too much high-intensity exercise can raise cortisol levels.
- Get Quality Sleep: Aim for restful sleep by sticking to a bedtime routine, avoiding screens before bed, and creating a relaxing sleep environment.
- Stay Hydrated: Drinking enough water supports your metabolism and helps balance hormones, including cortisol.
- Cut Back on Processed Foods: Fast and processed foods can cause inflammation and disrupt hormone balance, making it more difficult to lose belly fat.
- Try Deep Breathing: Simple breathing exercises can help relax your nervous system, lower cortisol levels, and reduce stress.
Conclusion
Good health goes beyond diet and exercise. It involves making mindful choices that support your overall well-being. By managing stress, finding balance, and seeking the right support, you can take control of your health and enjoy a more vibrant, energetic life. Click here for more info on the link between hormones and belly fat.