The topic of the “cortisol belly,” linked to chronic stress, is widely debated on social media. Bloggers recommend cortisol tests and supplements, but how justified are these suggestions? Cortisol, a hormone produced by the adrenal glands, regulates waking, metabolism, and the response to stress. Under normal conditions, its level is high in the morning and decreases toward evening, but with chronic stress, it may remain elevated. Research shows that prolonged cortisol elevation contributes to the accumulation of visceral fat, which is sensitive to this hormone. Cortisol increases appetite, cravings for sweet and fatty foods, stimulates insulin production, and promotes the formation of new fat cells; however, genetics determine individual susceptibility. Stress also impacts weight through overeating, reduced physical activity, sleep disturbances, and alcohol consumption, creating a vicious cycle where excess fat further boosts cortisol production. Doctors advise against testing cortisol levels to assess chronic stress, as its levels fluctuate constantly—except when Cushing’s syndrome is suspected. There is no evidence to support the effectiveness of supplements or “cortisol cocktails,” and some dietary supplements may disrupt hormonal balance. Specialists recommend physical activity, adequate sleep, meditation, breathing exercises, yoga, and connecting with loved ones. Slow, deep breathing and mindful eating help reduce emotional overeating. Cortisol can contribute to abdominal fat accumulation but is not the sole cause. The idea that simply taking a test or buying a supplement will solve the problem is not backed by science. For chronic stress, working on its root causes, staying active, prioritizing sleep, and practicing relaxation techniques are effective approaches.
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