A lack of physical activity and overeating are the main reasons you gain weight. But several other factors also play a role, which is why losing weight can be so challenging. Stress is one of those factors. While intermittent stress is an everyday part of life, high levels of stress over a long period increase cortisol levels as well as your weight, according to the University of New Mexico.
What Is Cortisol?
The adrenal gland produces cortisol, a hormone that belongs to a group of steroids known as glucocorticoids, according to the Association of Women for the Advancement of Research and Education. It plays a key role in helping your body respond to internal and external stress. Cortisol also has several effects on the body such as suppressing the immune system, elevates blood pressure and increases blood sugar levels.
Causes of High Cortisol Levels
Cortisol levels increase during periods of stress, for instance, as part of the fight-or-flight response. It also increases glucose production from protein to boost your energy when you're faced with stress, explains the Association of Women for the Advancement of Research and Education. Certain health conditions may also increase cortisol levels, such as Cushing's syndrome or an adrenal tumor.
Effects
Short-term high cortisol levels are beneficial, for instance, helping your survival instinct to kick in. But long-term cortisol levels can be very harmful to your health, including causing you to gain weight. According to Louis J. Aronne, author of "The Skinny: On Losing Weight Without Being Hungry," higher cortisol levels make cells more resistant to insulin, a hormone that makes your body store fat. As cells resist insulin, its levels also increase. Cortisol also shifts fat to the abdomen from other parts of the body, states the Association of Women for the Advancement of Research and Education. Abdominal or visceral fat is particularly dangerous, as it elevates your risk of heart disease and diabetes.
Remedies
Exercise and other stress-reduction techniques help lower cortisol levels, according to the University of New Mexico. Roger Murphree, an Alabama-based physician, also points out that vitamin C is essential for adrenal function and repair. Studies on the effect of vitamin C, chronic stress and cortisol levels are lacking. But a study published in the "International Journal of Sports Medicine" revealed that taking 1,500 mg of vitamin C before a marathon helped to lower post-race cortisol levels.
Safety
According to Aronne, there's no credible evidence that cortisol-lowering supplements are effective. Speak to your doctor before adding any new supplement to your diet, especially if you have a medical condition.
References
- University of New Mexico: Cortisol Connection: Tips on Managing Stress and Weight
- Association of Women for the Advancement of Research and Education: Cortisol and Weight
- MedlinePlus: Cortisol Level
- "The Skinny: On Losing Weight Without Being Hungry"; Louis J. Aronne; 2009
- Environmental Illness Resource: Adrenal Fatigue
- PubMed.gov: Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline
