Have you ever thought that stress is the cause of excess weight gain? Chronic stress and tension translated into the language of hormones means elevated cortisol levels.
Cortisol as the culprit for obesity
Cortisol is a hormone secreted by the adrenal glands, and its task is to provide enough energy in moments of intense stress; a property that is useful in emergency situations when you need to react according to the "fight or flight" matrix. Once the threatening situation has passed, cortisol should return to normal.
However, in today's age when the presence of stress (physical or psychological) is almost permanent and the cortisol level is elevated for a long time. This means that we are constantly in a state of tension and on alert.
The result is an increase in appetite and craving for foods rich in carbohydrates and fats. Cortisol also acts as a signal to fat cells to conserve fat tissue as much as possible to serve as a source of energy when needed. At the same time, the breakdown of proteins is accelerated, which leads to the loss of muscle mass. All these metabolic processes together result in increased appetite and reduced energy consumption, which ultimately leads to the accumulation of pounds (especially in the stomach area).
Consequences of chronic stress
In addition to an increased appetite and desire for sweet and salty foods, a person suffering from high cortisol levels develops a whole series of, sometimes very serious, ailments over time. There is a state of inner restlessness, inability to relax, insomnia, anxiety, even depression. In addition, the immune function weakens, and the development of high blood pressure and diseases of the heart and blood vessels is possible. In the later stages of long-term exposure to stress, the adrenal glands, due to overload, are unable to respond to the need to secrete hormones, so the cortisol level decreases below the normal level, which is reflected as chronic fatigue syndrome.
Cortisol rebalancing
The first step in bringing cortisol levels into balance is certainly a change in lifestyle, i.e. reducing stress. In this day and age, that task can be very demanding, but it is extremely important to find activities that relax you. Meditation, yoga, walking in nature, deep breathing are just some of the suggestions that can have a positive effect on the cortisol level. It is very important that you also commit to nutrition, given that certain nutrients can help us fight stress and the consequences of stress.
Antistress food
Orange is one of the most popular sources of vitamin C, and this versatile vitamin is believed to help bring cortisol levels back to normal after a stressful situation.
Nuts will help compensate for the daily needs of cells affected by stress for B vitamins and vitamin E, and nibbling on small but delicious fruits will free you of negative energy.
Dark chocolate is rich in antioxidants that neutralize the destructive effects of free radicals, and we all know that chocolate is the best natural antidepressant.
Green leafy vegetables will fill the body with magnesium, which is also known as an 'anti-stress' mineral. By relaxing the muscles and having a good effect on the psyche, magnesium helps to reduce tension, irritability and headaches caused by stress.
Turkey is rich in the essential amino acid tryptophan, which is necessary for the production of serotonin, a chemical responsible for good mood. In addition, turkey contains other essential amino acids, the need for which is increased in a state of stress.
Sardines are a source of omega-3 fatty acids, which scientists believe prevent the surge of stress hormones. They also contain much-needed zinc, and if you eat them with bones, you will also provide calcium, the need for which is increased precisely during periods of stress.
Red wine will provide antioxidants that are much needed during stress, and alcohol is pleasantly relaxing. However, be careful not to overdo it so that the effect is not the opposite. Red wine is quite enough for two children.
Yogurt is the ideal companion in stressful situations. Practical in any situation, it is easily digestible, contains high-quality proteins and calcium, and if you choose the yogurt that contains probiotics, it will provide a much-needed "balm" for immune and digestive systems suffering from stress.
Cortisol and diet
A study published in 2010 in the journal Psychosomatic Medicine provides us with another explanation for why overly restrictive diets do not produce long-term results. They randomly divided 121 women into 2 groups: those who followed a restrictive diet (1200 kcal) or served as controls. Part of the respondents from both groups were supposed to monitor how many calories they consumed per day, while the rest did not. The results showed that following a restrictive diet increased cortisol production. Similarly, monitoring caloric intake increased the experience of stress in the test subjects. All of this led the authors to the conclusion that excessive restrictive diets as well as worrying about calories are doomed in advance precisely because of the stress that such regimes provide us with.
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