How Does Stress Contribute to Belly Fat ?

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Do you believe that you eat well, exercise appropriately for your body, and still have an annoying ring of belly fat around your middle that you cannot seem to shift? You may be experiencing stress-induced weight gain. What the heck? When we experience chronic stress, we are at increased risk of many negative health outcomes including increased visceral fat- the dreaded belly fat. This happens because chronic stress increases the output of the stress hormone, Cortisol, from the adrenal glands. Cortisol is a necessary hormone but left unchecked can result in undesirable results. It is important to note that concern for elevated cortisol is related to ongoing stress not to episodes of acute short stresses.

Cortisol causes an increase in blood sugar which leads to increased insulin which leads to an increase in hunger leading to more eating which further increases insulin-overeating, stress eating, and perseverating on food. Chronically elevated cortisol causes chronically elevated blood sugar, which in turn increases storage of sugar in the form of fat especially in the belly, including the liver. Chronic stress increases in waist circumference and it is the type of fat that would prefer to stay.

Cortisol is typically higher in the early morning; it helps us get from sleep state to wake state and it lowers in the evening as melatonin rises so that we can once again return to sleep state. When cortisol levels remain high, sleep is disturbed. Elevated cortisol levels have been linked to poor sleep and poor sleep is linked to weight gain. Poor sleep is associated with an increase in Ghrelin, the hunger hormone, and a decrease in Leptin- the hormone that tells us we have had enough. And if that is not enough, being sleep-deprived is associated with making poor food choices.

Are you unhealthy, or stressed out? Do you have elevated cortisol as a result of chronic stress? A definitive answer regarding cortisol levels requires a visit to your integrative health provider or primary care who may order special tests to determine if your cortisol levels are unhealthy. But you can take a look at your stress level by asking yourself which of the following signs or symptoms outlined by Yale Medicine are present for you.

  • Aches and pains
  • Insomnia or sleepiness
  • A change in social behavior, such as staying in often.
  • Low energy
  • Unfocused or cloudy thinking
  • Change in appetite.
  • Increased alcohol or drug use
  • Change in emotional responses to others.
  • Emotional withdrawal
  • Decreased productivity.
  • decline in healthy relationships.
  • Overall decline in health such as being ill more often.

Not every person experiencing excess stress with experience all of these but a good rule of thumb per the experts at Yale is that if you can say yes to three or more of these symptoms you may be experiencing chronic stress.

https://www.yalemedicine.org/conditions/stress-disorder

What do you do if you answer yes to three or more?

  1. Recognize that you are worthy of better health.
  2. Talk to someone; a health care provider, counselor, life coach, spiritual leader, your personal “board of directors”, a trusted friend or family. Ask for help. Have a physical, get blood work done.
  3. Examine the source of stressors and if you need help figuring out which ones need to be reduced- ask someone for help.
  4. Energy/calorie restricted diets and frequent punishing workouts will not solve the problem. Do not do it either when your body is already stressed. Both of these options will cause cortisol to remain high or go even higher.
  5. Lifestyle- if your food intake is not serving you well- see a dietitian. Add healthy foods to your daily routine such as proteins, healthy fats and fruits and vegetables. If you are not getting activity- schedule it. Get outside. Go for a walk. Line up an activity partner. Join a gym or yoga studio.
  6. SLEEP- you need more. List the barriers to getting it and  knock them down one by one.
  7. Mindfulness; meditation, journaling, yoga, walking, praying, being in nature. Any or all.
  8. Include the things that bring you joy, make them not an option. For example- if you like to read- block off reading time.