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VERIFIED CONTENTAuthor: Katarzyna Wieczorek-Szukała, MD, PhD, medical biotechnologist, Medical University of Lodz

In an increasing number of people, the occurrence of the so-called stress abdominal. Contrary to appearances, it can appear not only due to overall overweight, but also occurs in slim people. The name itself suggests that this problem is related to anxiety, although the immediate cause is deeper and related to elevated cortisol levels. Read how to recognize a stress belly and learn how to deal with it!

How to recognize a stress belly?

Stress belly is the common name for body fat that builds up around the waist due to a hormonal imbalance. Interestingly, it does not have to go hand in hand with the fatness of the hips, chest or arms. Not only that, it very often has little to do with consuming too many calories.

A characteristic feature of the stress abdomen is its bloated and convex shape, as well as the thin and tight skin that surrounds the deeper layers of the peritoneal cavity. While this condition may resemble being overweight, the problem is much more serious.

In the case of hormonal complications, there is a build-up of visceral (or visceral) fat that surrounds the internal organs. To tell the difference between being overweight and having a stress belly, you can do a simple test.

Subcutaneous fat (that is, the fat associated with overweight) has the consistency of jelly and gives the impression that the belly is hanging downwards in the form of a flat tire. On the other hand, visceral fat (enveloping internal organs) makes the abdomen firm and the folds can be practically invisible.

It is estimated that visceral fat accounts for approximately 30% of the total body fat in an untrained person. The remaining 70% is subcutaneous fat.

It may seem that the layer of fat surrounding the liver or spleen is okay, and to some extent it is. Visceral fat not only provides warmth in a cold environment, but also protects internal organs against mechanical damage.

Unfortunately, the excess fat deposited on the organs also causes a lot of damage, and above all is a strong stressor thatit introduces the whole body into chronic inflammation. What are the consequences?

Why is visceral fat so dangerous?

First of all, the exposure of the body to an additional load in the form of an excessive layer of fat may lead to the development of civilization diseases, such as type II diabetes, causing insulin resistance. As a result, the body's cells become insensitive to the effects of this hormone, which, instead of controlling the energy level and macronutrient distribution, will gradually damage the body and weaken subsequent organs.

In a longer period of time, excess visceral fat also leads to a disturbance of the cholesterol ratio and induction of atherosclerosis. It is an insidious cardiovascular disease that causes plaque to build up in medium to large blood vessels and can lead to embolism and heart attacks.

The reduction in the lumen of the veins and arteries is also an additional blow for men. Stress abdomen can cause embarrassing erection problems and decreased libido (resulting from the negative feedback mechanism that occurs between cortisol and testosterone). In turn, in women, it causes disorders of the menstrual cycle, inhibition of bleeding and ovulation.

Orthopedic problems should not be underestimated. Abdominal fat deposition in conjunction with a sedentary lifestyle leads to chronic back pain, vertebral deformities in the lumbar region and problems with falling asleep.

Visceral fat can cause circulation problems and faster fatigue. It is also a strong stress factor, causing many people to fall into a vicious circle - the more they worry about their appearance and he alth, the more it affects their endocrine system, and the negative changes only get worse.

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What causes a stress belly to develop?

Where to find the culprit responsible for the deposition of the stress belly?

It turns out that a disturbed hormonal balance, and above all - too high cortisol levels, is responsible for the accumulation of fat in the abdominal area. It is a natural steroid hormone produced by the cortex of the adrenal glands.

Cortisol, also known as the stress hormone, was evolutionarily released in life-threatening situations, maintaining high blood glucose levels and stimulating the production of adrenaline. Thanks to this, our ancestors could quickly make the right decision to fight or flee. What else is cortisol responsible for?

  • causesincrease in heart rate,
  • accelerates the breakdown of body proteins and triglycerides,
  • retains sodium and accelerates the excretion of potassium.

Today, stressful situations look completely different than a few thousand years ago. A hard day at work, a sleepless night, overtraining, an unhe althy diet - all these factors contribute to elevated cortisol levels.

If its level is raised for a short time, we are not threatened with any negative consequences. The problem, however, begins when stress in life begins to take a vicious cycle and high levels of the hormone persist chronically.

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It turns out that constantly elevated cortisol levels promote weight gain. Not only does it increase the appetite and force the body to use glucose and triglycerides as an energy source (leaving stored fat stored), it also promotes the development of insulin resistance.

It is also said that the excess of cortisol causes the displacement of fatty deposits to specific areas of the body (including the abdomen, neck). If the level of lipids and sugars in the blood is too long, it also leads to the formation of the metabolic syndrome (its main negative effects include insulin resistance, type II diabetes, hyperuricemia, steatohepatitis).

When is there an elevated cortisol level? Its concentration is best tested on an empty stomach with urine or blood serum. It is assumed that the norms of this hormone concentration should be:

  • in the blood - between 0 and 25 picograms per deciliter depending on the time of the test (the highest concentration is in the morning),
  • in daily urine - between 80 and 120 picograms / 24 hours.

The stress hormone causes fat to accumulate in the abdomen and internal organs, because most of the receptors that take up cortisol from the blood are largely located in this area.

How to fight a stress belly?

To minimize the negative effects of elevated cortisol levels, you should implement a few simple changes that are commonly associated with a he althy lifestyle.What can help in particular?

Reduction of stressors

Try to minimize the number of stressors you come into contact with during the day. Try to start with the simple and undemanding steps. Limit TV viewing at bedtime and turn your smartphone into a book.

At work, try to plan goals in advance and, if possible, take on as many responsibilities as you are inable to realize.

Think about what situations make you feel nervous and make it difficult for you to calm down. If you are unable to influence them, find a passion that will compensate for unpleasant sensations. According to many psychologists, it is the hobby that we regularly deal with that causes the level of the stress hormone to drop.

Physical activity

Try to incorporate physical activity into your weekly routine. If you have never played sports, start with daily walks. Jogging, Nordic walking or yoga are also perfect. In addition to the obvious effect of the so-called Runner's High, i.e. the ejection of endorphins into the blood, sport regulates physiological parameters.

By oxygenating all cells in the body, improving glucose metabolism and accelerating the release of fatty acids, your metabolism will start to work more efficiently and you will quickly notice that the extra pounds disappear. Losing weight is not only the effect of weight loss, but also the reduction of cortisol.

But remember not to overdo it. A common mistake of beginners is to try to quickly implement a training plan for advanced players. Not only can you get injured, but it also sabotages your target. Excessive physical effort (especially resistance) causes a long-lasting increase in cortisol in the blood.

When is a lot of physical exertion an exaggeration?

The World He alth Organization (WHO) recommends to adults from 2022:

  • between 180 and 300 minutes of moderate intensity activity per week,
  • Between 75 and 150 minutes of high-intensity activity per week.

In turn, children should exercise an average of 60 minutes at medium or high intensity, even every day.

The intensity of the effort is a highly subjective criterion. In the science of physical education, there are several methods of measuring the intensity of the body's work (including measuring energy expenditure, Borg scale,% HR Max). In practice, the easiest way to measure your heart rate is with a sports watch. These types of devices are no longer expensive and will allow you to precisely measure the intensity of the heart's work.

Dietary supplements

You can also calm down your body by regularly supplementing with adaptogens. Try ingredients such as:

  • ashwaganda,
  • mountain rosary,
  • tragacanth,
  • ginseng,
  • Chinese lemon.

They have a toning effect on the human body. By calming the parasympathetic nervous system, they lower blood pressure,muscle relaxation and regulate the hormonal balance.

It is worth adding that adaptogens are completely natural ingredients. They lead to the restoration of homeostasis, but do not unnaturally accelerate changes and processes in the body. Therefore, they are widely regarded as a safe alternative to prescription medications (especially antidepressants, anti-anxiety medications, and circulatory medications).

Remember that if you suffer from any chronic disease, any supplementation should be consulted with a doctor first!

Changing eating habits

You can also start regulating cortisol levels… in the kitchen. One of the proven methods is to maintain a sufficiently high portion of carbohydrates (they should meet about 55% of the daily energy requirement). Nutritionists agree that drastic changes in the form of ketogenic diets, intermittent fasting or fasting "stress the body".

Pay attention to the protein level in your diet. Its too large share in the total caloric supply (more than 1.2-1.5 g / kg of body weight) while limiting fats and carbohydrates may lead to an increase in blood cortisol levels.

This is because the body must maintain a sufficiently high blood glucose level in order to carry out gluconeogenesis. People who use, inter alia, Dukan's popular high-protein diet.

Make sure you eat vegetables and fruit regularly (minimum 400 g per day). Also, limit the consumption of highly processed foods (fast food and sweets), which put a heavy strain on the digestive system and the liver. Pay attention to the supply of unsaturated fatty acids. Their main sources are fish, nuts and seeds.

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Sleep and regeneration

Sleep hygiene affects the regulation of blood cortisol levels. Try to keep the times of falling asleep and waking up similar, and maintain a minimum of 7 hours of uninterrupted rest a day (schoolchildren should sleep up to 9 hours!). Take a short nap during the day if you must.

During sleep, the body regulates the hormonal balance and accelerates repair processes. You will quickly notice that a good night's sleep makes you wake up fresh and full of energy!

Stress abdomen resulting from chronically elevated cortisol levels may be the source of many diseases in the future. In order to avoid developing complications, you should implement appropriate changes in your life as soon as possible. Movement and taking care of mental hygiene can becomean integral part of your daily routine, permanently improving your quality of life.

ExpertKatarzyna Wieczorek-Szukała, MD, PhD, medical biotechnologist, Medical University of Łódź

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