High Cortisol promotes visceral fat accumulation and metabolic disorders
Belly fat is not only an aesthetic problem but also contains many health risks such as diabetes, liver disease and cardiovascular disease. Experts believe that one of the "culprits" silently behind the stubborn layer of visceral fat is cortisol, a stress hormone produced by the adrenal glands.
According to fitness expert Wanitha Ashok, cortisol participates in regulating metabolism and the "fight or flight" reaction. When stress is prolonged, the concentration of this hormone increases, promoting the body to store energy in the form of fat, especially in the abdomen. Research published in the scientific journal Biochemical Pharmacology shows that people with high cortisol often accumulate more visceral fat.
Professor Robert Sapolsky, a neurobiologist at Stanford University, USA, said that chronic stress not only disrupts hormones but also changes eating behavior, causing people to turn to foods rich in sugar and fat. "That is the vicious cycle between hormones and emotions," he emphasized.
5 ways to help control stress hormones
To reduce cortisol and belly fat, experts recommend 5 specific measures.
First, practice mindfulness and meditation. Research in the journal Frontiers in Physiology shows that meditation and deep breathing help significantly lower cortisol. Just 10 minutes a day also make a difference.
Second, purposeful exercise. Aerobic exercises such as jogging, cycling, swimming combined with strength training help reduce stress and increase metabolism. Research in the Journal of Clinical Endocrinology and Metabolism records that 30 minutes of moderate exercise can temporarily reduce cortisol.
Third, maintain a balanced diet rich in vegetables, lean protein and healthy fats. Omega-3 fatty acids in salmon, walnuts and a small amount of dark chocolate can support hormone regulation.
Fourth, ensure you get 7 to 9 hours of sleep each night. Lack of sleep increases cortisol and the risk of obesity, according to the American Journal of Epidemiology.
Finally, spend time on hobbies such as drawing, gardening, or dancing. Research in Psychosomatic Medicine shows that people who maintain their favorite activities have lower cortisol levels.
Controlling cortisol is not an immediate miracle, but with the above 5 ways, reducing waist circumference can start from balancing your mind.
