Cortisol is a steroid hormone produced by glands located above the kidneys: the adrenal cortex glands.
During increased energy needs, it allows the release of sugar into the bloodstream from reserves. It also participates in the metabolism of fats and proteins.
Its bodily secretion varies throughout the day following a fixed circadian rhythm: it is higher in the morning, with a peak around 8 a.m. before decreasing.
Why is it called the “stress hormone”? In response to a stressful situation, our body increases its production of cortisol, allowing us to withstand it both physically and mentally.
A normal level of cortisol is not associated with weight gain. However, chronic stress and elevated cortisol over the long term can disrupt various mechanisms and lead to weight gain on the scale.
Read also | A dietitian tested the best meal replacements on the market
Too much cortisol disrupts body composition
During a prolonged elevation of cortisol, our body tends to replenish its fat reserves in response to the constant demand of this hormone, which mobilizes them. This process has the following direct consequences on the body:
- an increase in our abdominal and visceral fat mass, as indicated by this study
- a weakening of muscle rebuilding that ceases to be a priority, as revealed by this publication
Furthermore, excess cortisol blocks insulin secretion to maintain a high blood sugar level.
Result? We gradually develop insulin resistance and metabolic diseases.
High cortisol levels increase the feeling of hunger
An increase in cortisol triggers an increase in the production of ghrelin, the hunger hormone.
With hunger constantly present, the risk of snacking is higher than usual… And in larger amounts!
Broccoli and lean meat? It’s rarely healthy foods we reach for during a craving. Ice cream tubs, chips, and other fatty or sugary foods are generally much more appealing.
The calorie counter explodes without the intake of essential nutrients, resulting in a caloric surplus and therefore, weight gain.
Read also | A pharmacist selected 4 innovative and effective appetite suppressants
My advice to lower cortisol levels and lose weight
In addition to potentially leading to weight gain, excess cortisol increases the risk of cardiovascular diseases (high blood pressure, heart attack), as well as metabolic disorders.
But don’t panic, you can take actions to reduce stress, regulate our cortisol level, and limit its harmful effects on the body. Here are 5 habits I recommend establishing long-term:
- engage in physical activity
- adopt a varied and balanced diet
- do relaxation exercises like mindfulness meditation or cardiac coherence
- improve your sleep by going to bed earlier, reducing screen time before sleeping, and avoiding heavy meals and stimulating drinks several hours before bedtime (especially tea and coffee)
- take breaks at work and avoid overloading your days
Read also | What are the best natural supplements for stress?
