Do you feel stressed, worried, or tense most days of the week?
Are you finding it difficult to manage a healthy weight?
Well, guess what - those things might be related.
One of life’s frustrating truths is that chronic stress and stubborn belly fat go hand-in-hand. This is partly to do with cortisol, the body’s stress hormone. Here’s how that works:
Cortisol is released when your brain senses a stressful situation, like intense exercise, missing the bus, arguing with someone, or even just getting out of bed in the morning. Habitual caffeine consumption can also contribute to elevated cortisol.
Normally, cortisol decreases once the ‘stressor’ has passed. But if your environment continues to make you feel worried or tense (or you keep drinking coffee!) your body stays in a “fight or flight” mode. Your brain thinks it needs to prepare for survival - whether that means running from danger or being without food. So, it keeps cortisol high to encourage your body to store excess glucose as fat (for energy) especially in your abdominal area. It also promotes the release of insulin, which increases your blood sugar levels so that you’ll go in search of high-energy foods like chips and chocolate.
The problem is that we aren’t being chased or going without food! Many of us have high cortisol whether we’re driving to work, buying groceries, running on the treadmill, or just sitting in front of Netflix. All the while, that cortisol is preventing us from burning fat. Belly fat cells are especially sensitive to cortisol, so they’re more resistant to burning - even with a healthy diet and exercise.
Common stressors that increase cortisol
Research shows that we face a wide range of stressors every day. See how many of these apply to you:
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Mental: work, relationships, family commitments, money, self-esteem, sleep
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Physical: moderate to high-intensity level exercise
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Substances: Alcohol, caffeine, smoking
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Foods: Simple sugars, refined carbs, saturated fats
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Some medications
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Age:
The top 5 supplements to support normal cortisol levels and belly fat
1. Ashwagandha
Ashwagandha is a herb that has been used in traditional practices for centuries. Studies suggest that ashwagandha contains specific phytochemicals that support the body’s stress response and help manage feelings of worry. It’s also been shown to support healthy sleep patterns and may help support normal cortisol and blood glucose levels. Lifestream Quick Calm contains Ashwagandha alongside scientifically researched Bluenesse®, a unique Lemon Balm extract to support healthy nervous system function and brain function. Great for anyone struggling with everyday stress, such as professionals, athletes, busy caregivers, and students.
2. Magnesium
Magnesium is just as important for active people as it is for those dealing with chronic stress, as it supports healthy relaxation of the body and mind. Chronic stress can deplete magnesium levels, which can lead to muscle tension and poor sleep patterns.
Well-absorbed forms of magnesium include magnesium glycinate, citrate, and malate, which you’ll find in Nutra-Life® Magnesium Glycinate+ High Strength Powder. This delicious formula provides 350g of elemental Magnesium plus Vitamin C for extra antioxidant support.
3. Omega-3 Fatty Acids
You might already know that omega-3 fatty acids support healthy brain function and physical wellbeing. But did you know that these “good fats” can also support stress resilience? Recent research suggests that Omega 3 can contribute to normal cortisol levels during stress and support the body’s repair mechanisms during recovery, which is important for healthy ageing and weight management. Look for a purified, high-strength fish oil product like Good Health Omega 3 Fish Oil 1500mg.
4. B Vitamin Complex
The eight B vitamins help your body create energy from the food you eat, which can help reduce fatigue and support everyday vitality. Research has also found that people who have high body mass index (BMI) tend to have lower levels of B vitamins, which suggests these important nutrients may play a part in stress reactivity and healthy weight management. Blackmores Mega B Complex 75 is a high-potency B vitamin formula designed to support healthy nervous system function and daily energy production.
5. Rhodiola Rosea
Rhodiola is another herb with a long history of use in supporting the body against stress-induced fatigue and low mood. It’s been shown to support resilience to physical and mental stresses, including supporting normal cortisol levels during periods of burnout as well as supporting physical performance and work productivity.
Sanderson Stress FX contains both Rhodiola rosea and Bacopa moneri, a herb used to support healthy mood and brain function while relieving feelings of worry. Great for students and high-stress professionals!
Lifestyle tips for managing stress
Taking supplements for healthy cortisol levels is just one part of supporting your body’s stress response. It’s impossible to avoid stress completely, but a few small lifestyle changes can help you weather the tough times without feeling so frazzled. For example:
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Turn off your devices for a short period each day. Constant scrolling of social media can increase feelings of stress and worry, which can negatively impact your long-term wellbeing. Put down your phone or tablet and go for a walk, meet a friend for coffee, or read a book. Anything that keeps your eyes off a screen!
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Exercise outdoors every day. It’s one of the cheapest and most effective ways to lower cortisol and stay fit. Just 20-30 minutes in a natural environment can help to lower stress hormone levels. So - go for a jog, take the dog to the park, or play a few rounds of golf. Even mowing the lawn counts!
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When you feel overwhelmed, a deep breathing exercise like the 4-7-8 technique. Inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. The idea is to focus on the breath moving in and out of your body, which sends a calming message to your nervous system.
Remember: we’re all affected by stress in different ways. The first step in tackling your own stress levels - and belly fat - is to figure out what’s causing it. Then you can make the necessary changes to address it. And if you need support, don’t hesitate to reach out to someone you trust.
Always read the label and use as directed. If symptoms persist see your healthcare professional.