Persistent, prolonged stress is a catalyst for many health problems. One such problem is the accumulation of fat deposits around the waist. We investigated the role of cortisol in this process and what steps can be taken in this situation. Abdominal Fat Storage Due to Cortisol: Why Cravings for Overeating Occur Amidst Nervous Tension © PixelsEffect/iStock.com The Essence of the Issue The term “cortisol belly” is not a scientific term; it is more of a colloquial expression. It is used to describe a situation where there is an accumulation of fat in the abdominal area (visceral fat) due to persistently high levels of the hormone cortisol. The distinguishing feature of a “cortisol belly” is a noticeable disproportion in the size changes of different body parts. This refers to a significantly increased waist circumference while the limbs (arms and legs) remain relatively thin. Why Does Fat Concentrate Specifically in the Abdominal Area? The reason is that fat cells located on the abdomen have a very high concentration of cortisol receptors. Their number is 3–4 times greater than the number, for example, in fat cells on the arms or legs. When cortisol binds to these receptors, a chain reaction of biochemical processes is initiated, the end result of which is the accumulation and redistribution of fat compounds. In particular, fats deposited in the limbs are broken down and directed specifically to the abdominal area. This explains why people with a “cortisol belly” often experience thinning of the arms and legs. Where Does This Cortisol Come From? The production of the hormone cortisol is carried out by the adrenal glands. Small doses of this substance are released continuously because it is essential for maintaining metabolic processes. However, when a stressful situation arises, the brain signals the adrenal glands to increase the secretion of cortisol (and a number of other hormones). This is necessary to activate the “fight or flight” response required by the body when sensing a threat. So, Is Cortisol Necessary? In short-term stress (and our ancestors experienced stress situations this way), cortisol mobilizes the body for a response. The problem arises when stress becomes prolonged and chronic. The brain continues to send alarm signals, and the concentration of cortisol remains elevated longer than the physiologically necessary period. A study published in the journal Biopsychosocial Science and Medicine found that chronic tension contributes to obesity. Additionally, it disrupts sleep patterns, appetite, and overall metabolism. Does Cortisol Affect Hunger? Yes, cortisol increases appetite, as reported in Translational Psychiatry. Specifically, there is a noticeable increase in cravings for foods high in fast calories—sweets and fast food. This adds another significant factor to weight gain when cortisol levels are persistently high. More Details What is the mechanism for this? When cortisol levels rise, the body switches to an energy-saving and maximum readiness mode. The breakdown of glycogen into glucose is activated in the liver, and this glucose immediately enters the bloodstream (a lot of energy is needed during a threat). Activating the feeling of hunger (through influence on the satiety/hunger centers in the brain, as well as through appetite hormones) is necessary to compensate for these supposed energy expenditures. What Happens to Metabolism During This Period? Constantly high blood glucose levels force the pancreas to produce insulin intensively. Over time, the body’s tissues begin to respond less effectively to its action. This is how insulin resistance develops, which can eventually lead to type 2 diabetes. How to Determine if Excess Weight is Related Specifically to Cortisol? Certain accompanying markers indicate this, for example: an increase in abdominal volume is observed while overall body weight remains unchanged; the increase in the abdomen is asymmetric compared to other parts of the body; increased fatigue is noted; worsening quality of sleep. In women, menstrual cycle disruptions may occur. This is due to the influence of high cortisol on the regulation of other hormonal systems. Such symptoms, in themselves, are not conclusive proof of cortisol involvement, but they serve as a sufficient basis for consulting a doctor and undergoing the necessary examination. Measures to Reduce Cortisol Levels The primary task is to stabilize sleep patterns. It is necessary to aim for 7–9 hours of sleep, maintaining the same time for going to bed and waking up, even on weekends. The second point is a balanced and regular diet. Long breaks between meals and severe dietary restrictions act as additional stress for the body. It is recommended to eat every 3–4 hours. The diet should be based on natural foods: vegetables, fruits, lean meat, fish, dairy products, nuts, using vegetable oils. The third step is to reduce the overall stress level. Relaxation practices contribute to this: breathing techniques, walks in fresh air, yoga, meditation, communication with loved ones, as well as psychotherapy sessions. What About Physical Activity? Certainly, sports are an integral part of a healthy lifestyle. However, one nuance must be considered here. Any workout is perceived by the body as a moderate stressor. If the exercise intensity is adequate, the body manages to recover, and the hormonal balance normalizes. A different situation arises with excessive loads. Daily, grueling workouts maintain a high concentration of cortisol, which can only worsen the problem. The World Health Organization recommends at least 150 minutes of moderate physical activity weekly, or 75 minutes of high-intensity exercise. Key Takeaway With persistently elevated cortisol, fat deposits begin to accumulate mainly in the abdominal area. Amidst this, appetite increases and insulin resistance develops. It is impossible to solve this problem solely through training or strict dieting. It is critically important to normalize the functioning of the hormonal system. First and foremost, one should establish a routine for sleep, nutrition, and minimize psycho-emotional tension. Physical activity should be moderate, as excessively intense workouts stimulate additional cortisol production.
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