Cortisol plays an essential role in the body. This steroid hormone produced by the adrenal cortex helps maintain blood glucose balance as well as fat and protein metabolism.
But cortisol is primarily known as the stress hormone.
In a stressful situation, the body boosts its synthesis to cope with what it perceives as a danger. As a result, you have more energy and physical and intellectual capabilities.
This is therefore a perfectly normal survival phenomenon. However, a prolonged period of stress can lead to a more lasting increase in cortisol levels.
When levels of the stress hormone remain elevated for too long, they cause strong>deleterious effects on the body. Symptoms include sleep disorders, concentration difficulties, muscle pain, and also a bloated belly.
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How to differentiate between bloating and abdominal fat?
A large and rounded belly is not necessarily a sign of weight gain or fat accumulation.
If you feel stretching and swelling in the abdomen, heaviness, pain, and gas, it is very likely that it is bloating.
The causes can be multiple (hormonal, digestive, etc.) and sometimes hard to detect.
Even though having a bloated belly does not increase the weight on the scale, it can be unpleasant to live with and cause significant discomfort.
Unlike the presence of adipose tissue in the abdominal area, a bloated belly is generally temporary and can vary throughout the day, depending on digestion and physical activities.
But also stress and your cortisol level.
Hormonal fluctuations, especially in women, are not unfamiliar with these uncomfortable sensations of a bloated belly.
How cortisol can make my belly bloat?
I am bloated
When cortisol levels increase, there is a general disruption of balance. To cope with dangerous situations, this hormone activates the sympathetic nervous system.
The heart rate increases, the bronchi dilate to absorb more oxygen, glucose is released by the liver, and sweating increases: the body is ready for action.
This results in reduced blood flow to the digestive organs to supply more to the muscles.
Digestion is slower and sometimes incomplete, transit is disrupted, undigested food ferments in the intestines. The result? Gas is produced and the belly swells and tightens, as described in this study.
I gain weight
Beyond these bloating issues, chronic stress can also impact fat storage and promote weight gain, thus accentuating the sensation of a bloated belly. This is what this study focused on.
It acts particularly on the hunger hormone, ghrelin, and the satiety hormone, leptin, prompting you to eat more.
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I retain water
Cortisol can also cause water retention by affecting the body’s electrolyte balance in the body.
It increases the reabsorption of sodium by the kidneys, leading to water reabsorption to maintain osmotic balance.
This fluid retention can then contribute to the sensation of a bloated belly.
My advice for reducing cortisol and avoiding a bloated belly
If it’s because of stress that your belly is bloated, I suggest you establish a routine to learn to manage it better on a daily basis.
Practice deep breathing or meditation exercises
These have shown beneficial properties for stress management.
If you have little time, practice box breathing several times a day: inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold your breath again for another 4 seconds.
Repeat this cycle for 5 minutes.
Favor an Anti-Inflammatory Diet
An anti-inflammatory diet is rich in antioxidants: berries, citrus fruits, bell peppers….
Also rich in omega-3 with fatty fish, and walnut, and linseed oils. In fibers (fruits and vegetables) and magnesium (spinach, dark chocolate, pumpkin seeds).
The latter helps to combat the harmful effects of cortisol.
Enjoy Moderate Intensity Sports Activities
I recommend walking or swimming to lower cortisol and improve digestion.
Try Adaptogenic Plants
Ashwagandha or rhodiola could have a beneficial impact on stress, although scientific studies are still limited and controversial on the actual effects of these supplements.
I recommend consulting your physician before starting any supplementation.
Sources and Scientific Studies
- Paola Iovino et al., Bloating and functional gastro-intestinal disorders: Where are we and where are we going?, 2014
- S D Hewagalamulage et Al., Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity, 2016
- Judith A. et Al., Cushing, Cortisol, and Cardiovascular Disease, 2000
- Jennifer Daubenmier et Al., Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study, 2011
