What is Cortisol and why does it affect belly fat?
Cortisol is a steroid hormone belonging to the glucocorticoid group, produced by the adrenal gland. This hormone plays an essential role in many body functions, including regulating energy metabolism, controlling blood pressure, reducing inflammatory reactions and regulating the sleep-sleep cycle.
Dr. Tushar Tayal, Deputy Director of the Department of Internal Medicine, Birla CK Hospital (Gurgaon, India) said that cortisol will increase when the body is stressed. If this condition lasts, cortisol can promote the accumulation of fat, especially visceral fat in the abdomen.
This type of fat is deep in the abdominal cavity, surrounding important organs such as the liver and intestines. Internal fat is considered more dangerous than subcutaneous fat, because it is directly related to the risk of cardiovascular disease, type 2 diabetes and metabolic disorders. Therefore, controlling stress and maintaining stable cortisol levels plays an important role in weight management and long-term health protection.
When does cortisol levels rise?
According to Dr. Tayal, cortisol increases naturally when the body is stressed. However, if the stress persists, this hormone will remain at an abnormally high level.
In addition to psychological stress, other factors that can increase cortisol include insomnia, high caffeine or alcohol use, overtraining, nutritional deficiency, depression, and some endocrine diseases such as Cushing's syndrome.
Prolonged high cortisol can cause weight gain, increased blood sugar, insulin resistance, immunodeficiency, sleep disorders and mood changes.
Signs of recognizing high cortisol
Some common manifestations include:
Weight gain, especially in the abdomen and face
Fat accumulated between the shoulder blades
Purple stretch marks on the abdomen
Weak arm and thigh muscles
High blood sugar, high blood pressure
Osteoporosis, easily fractured
Why does cortisol increase belly fat?
According to experts, cortisol increases appetite, especially with foods rich in sugar and energy. This hormone promotes fat storage in the abdomen, breaks down muscle tissue and slows down metabolism. At the same time, high cortisol also increases insulin, making the body more likely to accumulate fat and difficult to lose weight.
How to reduce belly fat due to cortisol
To control belly fat related to cortisol, experts recommend:
Reduce stress with meditation, yoga or deep breathing
Get enough 7–9 hours of sleep each night
Maintain a balanced diet, with enough protein and healthy fats
Avoid extreme dieting, limit caffeine and alcohol
Exercise regularly with moderate intensity
Spend time relaxing, socializing and resting reasonably
