If you live in a high-stress world, you might have noticed weight gain around your middle. In recent years, scientists have discovered that belly fat might be connected to stress levels in men and women. To control your belly fat, you need to understand what the connection is, what the causes are and how to change your lifestyle to solve the problem of weight gain.
Stress and Cortisol
An article published by Dr. Len Kravitz, Ph.D., claims that "fasting, food intake, exercising, awakening and psychosocial stressors cause the body to release cortisol." Cortisol regulates your energy use by deciding whether to burn carbohydrates, fat or protein. It moves your body's fat stores from one part of the body to the other so they can be used by working muscle and hungry tissues. This is useful when your body is working hard, but when cortisol is "fooled" by stress, it can result in excess fat being stored in your abdominal area.
Cortisol and Belly Fat
Cortisol affects belly fat in two ways, according to Kravitz. First, it directs and stores fat in and around the stomach and intestines. The fat in these areas contains a high concentration of a specific enzyme that controls cortisol production and accumulation. Thus, cortisol in your belly fat continues to accumulate and enlarge fat cells.
Second, when cortisol is released into the bloodstream by stress, it activates your appetite, cravings for sugar and weight gain. As Dr. Pamela Peeke stated in "Gaiam Life," “When that happens, not even an act of Congress is going to stop you from overeating. And when you do overeat, [the fat] will preferentially go deep inside the belly.”
Cortisol-Increasing Factors
In 2009, researchers from Duke University Medical Center released a study that found a strong link between stress and cortisol in men. Specifically, when men are angry, they produce twice the level of cortisol of men who are not angry. Another study, published by the American Academy of Sleep Medicine, found that cortisol levels go up when you're low on sleep. An article published in PubMed cited research showing that caffeine elevates cortisol levels as well.
Health Risks of Belly Fat
According to Kravitz, chronic stress and the resulting belly fat can be very harmful to your health. Among other things, cortisol-rich abdominal fat contributes to high blood pressure, hyperlipidemia, hyperglycemia, heart disease, diabetes and other health issues. Peeke calls belly fat "toxic weight," adding that it might be a risk factor for cancer and that it affects every tissue and organ system in the body.
Recommendation
The best thing you can do to reduce your belly fat is to reduce your stress. This can mean cutting back on your commitments, reducing your job stress, eating right and getting enough rest. Both Kravitz and Peeke also recommend mind-body activities such as meditation, deep breathing, Tai Chi and yoga. In addition, you should get regular exercise, reduce your caffeine intake and try to reduce the influence of unhealthy stresses in your life.
References
- Cortisol Connection: Tips on Managing Stress and Weight
- Gaiam Life: Stress = Belly Fat: Dr. Peeke Says Calm Down to Slim Down
- Duke Health: New Clues About Genetic Influence of Stress on Men's Health
- Sleep: Sleep Loss Results in an Elevation of Cortisol Levels The Next Evening
- PubMed: Pharmacol Biochem Behav 83(3):441-447. Cortisol Responses to Mental Stress, Exercise, and Meals Following Caffeine Intake
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