Chronic stress is one of the main factors leading to weight gain, especially around the abdomen. Prolonged exposure to stress increases cortisol levels – a hormone that affects metabolism and fat accumulation. In this article, we explain how cortisol impacts body weight and what steps you can take to effectively lower its levels and support weight loss.
What is cortisol and how does it affect our body?
Cortisol is a hormone produced by the adrenal glands in response to stress. It is essential for many processes in the body, such as regulating blood sugar levels, controlling metabolism and managing inflammation. In response to stress, cortisol mobilizes the body, raising energy levels, increasing concentration and aiding the "fight or flight" response.
The problem arises when cortisol levels remain elevated for a prolonged period, leading to chronic stress. In such situations, the body not only becomes more susceptible to illness, but it also begins to accumulate fat, especially around the abdomen.
How stress leads to weight gain
Increased appetite and cravings for sweets
Under stress, the body increases cortisol production, which in turn stimulates appetite, especially for foods high in sugars and fats. Many people turn to "comfort food" in stressful moments – foods that temporarily improve mood but ultimately contribute to weight gain.
Cortisol also affects the hormone ghrelin, known as the hunger hormone, which becomes more active in response to stress, increasing appetite. Additionally, high cortisol levels promote insulin production, leading to a greater tendency to store fat.
Fat accumulation around the abdomen
One of the main effects of prolonged stress is the accumulation of fat around the abdomen. High cortisol levels promote the storage of visceral fat – fat that surrounds internal organs, particularly in the abdominal area. Visceral fat is especially dangerous as it is linked to a higher risk of developing metabolic diseases, such as type 2 diabetes, heart disease, and other hormonal disorders.
Also see: Oxidative stress - the silent killer of cells. How to protect the body from premature aging?
How to lower cortisol levels and support weight loss
Although stress is an inevitable part of life, there are natural methods to help reduce cortisol levels and improve the body’s ability to cope with stress, while simultaneously supporting weight loss.
1. Using stress reduction techniques
Techniques such as meditation, yoga, mindfulness, or deep breathing help reduce cortisol levels by affecting the nervous system and calming the body. Regular practice of these methods lowers stress levels and effectively reduces cortisol production. Meditation and breathing exercises also improve sleep quality, which further contributes to lowering cortisol levels.
2. Balanced ciet
A healthy, balanced diet plays a significant role in regulating cortisol levels. It’s important to consume foods that support the body in lowering cortisol:
- Magnesium – helps regulate cortisol levels. Found in nuts, seeds, leafy green vegetables, and avocados.
- Vitamin C – a potent antioxidant that helps reduce cortisol. Eat citrus fruits, berries, and bell peppers.
- Protein – helps maintain blood sugar balance and stabilizes cortisol production. Include lean proteins like chicken, fish, eggs, and legumes in your diet.
3. Regular physical activity
Physical activity is one of the most effective ways to lower cortisol levels. Regular exercises such as walking, yoga, Pilates, or swimming promote the release of endorphins, which improve mood and reduce stress. It's important not to overdo the intensity of workouts, as excessive physical exertion can actually increase cortisol.
4. Introducing adaptogens to your diet
Adaptogens are plants that help the body manage stress by stabilizing cortisol levels and supporting the nervous system. Ashwagandha is one of the strongest adaptogens that effectively lowers cortisol and helps cope with stress. It is especially helpful in fighting chronic fatigue and anxiety.
Ashwagandha – natural support in the battle against stress and weight gain
Ashwagandha stands out as one of the most effective adaptogens, not only helping the body cope with stress but also aiding in lowering cortisol levels. Regular use of Ashwagandha can provide significant relief for those dealing with chronic stress, anxiety, or fatigue, which are common causes of excessive fat accumulation, especially around the abdomen. Thanks to its action, the body becomes better equipped to handle stressful situations, leading to a more stable body weight.
By adding Ashwagandha to your daily routine, you can receive natural support for maintaining hormonal balance, which helps control appetite, reduce visceral fat, and improve overall well-being. It's particularly beneficial if you know how stress affects your eating habits and metabolism.
Also see: Ollywell - quality that you can trust
The most effective form of Ashwagandha supplementation
Ashwagandha, known for its adaptogenic properties, is gaining popularity as a way to manage stress and improve overall health. However, choosing the right form of supplementation can significantly affect its effectiveness. There are various options available on the market: dried roots, powder, or extracts. Each of these forms has its advantages, but if you're looking for fast and noticeable effects, extracts seem to be the best solution.
Dried roots, powder or extract? Which option is the best?
- Dried roots – The oldest and most natural form, but requires time and preparation. They need to be processed by boiling to make a decoction or infusion, and dosing is less precise. While the dried form has its value, active ingredients are less easily absorbed by the body, meaning the effect is more subtle.
- Powder – Easier to use than dried roots, but may not provide full certainty about the concentration of withanolides (key active compounds). The quality of the powder depends on the production process, so without standardization, its effectiveness is harder to judge.
- Extracts – This form provides the most benefits. Thanks to modern extraction technology, extracts offer a high concentration of active compounds, which ensures better bioavailability and faster absorption by the body. Standardized extracts guarantee a consistent amount of withanolides, meaning each dose has a known potency.
Why extracts are the best Choice
- Precise action – Extracts are precisely standardized, meaning each portion contains a specific amount of active ingredients. This ensures you’re taking exactly what you need for fast and visible results.
- Convenience and time-saving – Unlike dried roots or powder, extracts are very convenient for daily supplementation. You don’t have to spend time preparing decoctions or carefully measuring doses – just a capsule or the right amount of liquid extract is all you need.
- Quality and reliability – Extracts undergo rigorous quality tests, ensuring that the product you’re using contains the optimal amount of active ingredients needed for improving health and hormonal balance.
- Increased effectiveness with smaller doses – Due to higher bioavailability, smaller doses of extract are sufficient to deliver all the health benefits. This means you see results faster and don’t have to worry about overconsumption.