Explore how a busy lifestyle can contribute to belly fat and discover expert strategies to manage your weight effectively with advice from Meri Sehat.

Is Your Busy Lifestyle Making You Gain Belly Fat?

Stress is an unwelcome companion for many of us in this fast-paced lifestyle.

Introduction

From looming deadlines to personal pressures, <a href="https://merisehat.pk/disease/stress">stress</a> seems to lurk around every corner. But wait. Did you know that stress doesn&#39;t just affect your mood? It can also impact your physical health, particularly when it comes to that stubborn layer of belly fat.

Recent research indicates an association between abdominal fat distribution and uncontrollable stress.<a href="#accordion">[2]</a> 
&nbsp;

Understanding stress and weight gain

Before diving into the connection between stress and abdominal fat, let&#39;s take a closer look at cortisol, commonly known as the &quot;stress hormone.&rdquo;

When you experience stress, whether it&#39;s physical or psychological, the adrenal glands release cortisol into the bloodstream.

Stress is not always negative. Similarly, this surge in cortisol is part of the body&#39;s natural response to stress, helping you to react quickly and effectively to the perceived threat, regulating metabolism, and reducing inflammation.

However, chronic or prolonged stress can cause cortisol levels to remain elevated for extended periods of time. A sense of defeat prevails. And this can lead to a range of health problems &ndash; increased heart rate, release of fatty acids into the bloodstream, suppression of the immune system, and fat accumulation, particularly around the abdomen.

Sometimes, tissue and cellular changes may occur, too.<a href="#accordion">[1]</a> Mentally, chronic stress can result in many neuropsychiatric and behavioral conditions.<a href="#accordion">[3]</a> 
&nbsp;

These include:<a href="#accordion">[4]</a>

<ul>
	<li>A fatty hump between the shoulder blades</li>
	<li>Weight gain, especially in the face and belly</li>
	<li>Stretch marks, especially on the hips, belly, breast, and underarms</li>
	<li>High blood sugar and high blood pressure</li>
	<li>Muscle weakness and severe fatigue</li>
	<li>Easy bruising 
	&nbsp;</li>
</ul>

These include:<a href="#accordion">[4]</a>

<ul>
	<li>Certain underlying conditions, like Cushing&rsquo;s syndrome, obesity, or pituitary tumors</li>
	<li>Certain medications, such as steroids</li>
	<li>Pregnancy</li>
	<li>Extreme temperatures</li>
	<li>Physical stress, such as intense exercise</li>
	<li>Mental stress 
	&nbsp;</li>
</ul>

So, how does cortisol contribute to abdominal fat accumulation? Research suggests that high levels of cortisol can lead to an increase in appetite and cravings for high-calorie, sugary foods.

Additionally, cortisol promotes the storage of fat, particularly around the abdomen. This type of fat, known as visceral fat, neither looks nor feels good. More importantly, it has been linked to an increased risk of heart disease, type 2 diabetes, and other metabolic disorders.

Unfortunately, abdominal fat itself can exacerbate stress and cortisol levels, creating a vicious cycle. That is, as abdominal fat increases, it releases inflammatory substances that can further disrupt hormone levels, including cortisol. 
&nbsp;

The relationship between stress, cortisol levels, and abdominal fat is a daunting one. Especially given our lifestyles. How do we break the cycle?<a href="#accordion">[1][4]</a>

<ul>
	<li>A Balanced Diet &ndash; An unhealthy diet is one of the reasons for belly fat. Avoiding processed sugar helps prevent excessive fat accumulation. Similarly, whole foods should be our preferred choice at any mealtime. It&rsquo;s also important to practice mindful eating techniques to lower body weight.</li>
	<li>Stress Management &ndash; Regular physical activity, yoga, visualization, deep breathing, and meditation stimulate the release of endorphins, or feel-good chemicals. At the same time, cortisol levels are reduced. Besides, exercising burns calories, thereby helping with weight loss or management.</li>
	<li>Rest &ndash; A disrupted sleep pattern affects cortisol levels, influencing hunger and appetite.</li>
	<li>Medication &ndash; Doctors may recommend medications to reduce cortisol in the body in case lifestyle interventions don&rsquo;t work or if they need to treat an underlying health condition causing a high cortisol level. 
	&nbsp;</li>
</ul>

Conclusion

The next time you feel the weight of stress bearing down on you, remember that taking care of your mental and physical health is key to keeping that stubborn abdominal fat at bay. When the cause(s) of the increased cortisol levels are removed, the fat deposits disappear as well. 
&nbsp;

Key Points

<ul>
	<li>Cortisol, known as the stress hormone, is released in response to stress, whether physical or psychological.</li>
	<li>Cortisol helps the body cope with stress by increasing alertness and mobilizing energy reserves.</li>
	<li>Prolonged or chronic stress can lead to sustained elevation of cortisol levels in the bloodstream.</li>
	<li>High cortisol levels can increase appetite and cravings for high-calorie, sugary foods.</li>
	<li>Cortisol also promotes the storage of fat, particularly around the abdomen, leading to visceral fat accumulation. The health risks of visceral fat include an increased risk of heart disease, type 2 diabetes, and metabolic disorders.</li>
	<li>Abdominal fat itself can exacerbate stress and cortisol levels, creating a vicious cycle of weight gain and stress.</li>
	<li>Adopting a balanced diet rich in whole foods and low in processed sugars can help prevent excessive fat accumulation.</li>
	<li>Managing stress through techniques such as deep breathing exercises and regular physical activity can help.</li>
</ul>

[1] Stress cortisol connection. Accessed April 2, 2024.

[2] Moyer AE, Rodin J, Grilo CM, Cummings N, Larson LM, Rebuffé-Scrive M. Stress-induced cortisol response and fat distribution in women. Obes Res. 1994 May;2(3):255-62

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