By: Kara Fragale, Nutritionist, Board Certified Holistic
Nutritionist, Board Certified Herbalist, Healthy Chef and
Fitness Expert.
Ever feel like you can never lose weight? Or is the weight settling in your middle
sections? Suddenly, out of nowhere have your A1C levels started to rise? Your
hormones seem to be off, you feel extra anxious or a little depressed? It could
be your cortisol levels are out of control.
What is cortisol? We need cortisol to handle and manage our sense of danger
and stress. But too much cortisol is when our bodies start to react. Cortisol is a
hormone released in response to stress and when levels are high it can
contribute to weight gain as well as other issues. Here’s how:
Increased Appetite: Cortisol stimulates the release of ghrelin, a hormone that
increases appetite. This can lead to overeating and calorie intake.
Fat Storage: Cortisol promotes the storage of fat, particularly in the abdominal
area. It does this by stimulating the production of enzymes that convert glucose
into fat.
Reduced Metabolism: Cortisol can slow down metabolism, making it harder to
burn calories. This can lead to weight gain over time.
Insulin Resistance: Cortisol can increase insulin resistance, which means that the
body needs more insulin to lower blood sugar levels. This can also contribute to
weight gain.
Stress-Induced Eating: When people experience stress, they may turn to
comfort foods that are high in calories and fat. This can further exacerbate
weight gain.
Chronic Stress: Prolonged stress can lead to elevated cortisol levels, which can
have a more significant impact on weight gain.
Cortisol is a stress hormone made by your adrenal glands, which sit on top of
your kidneys. When your brain senses stress, it tells your adrenal glands to
release cortisol. This hormone helps your body respond to stress by giving you
energy, controlling blood sugar levels, and managing how your body uses fats,
proteins, and carbs.
High cortisol levels can cause health issues:
*weight gain
*high blood pressure
*immune system problems
*blood sugar levels can rise and you will see your A1C go up leading eventually to
diabetes
*hormonal imbalances
*mental health (anxiety and depression)
To lower cortisol levels through diet, focus on eating a balanced diet rich in
whole foods like fruits, vegetables, lean protein, healthy fats (especially omega- 3 fatty acids found in fish), and fiber-rich grains, while limiting processed foods and added sugars; foods like salmon, avocado, nuts, spinach, bananas, and yogurt are particularly beneficial for managing cortisol levels.
Great ways to lower your cortisol levels:
• Omega-3 fatty acids:
Include fatty fish like salmon, tuna, mackerel, and plant-based sources like chia
seeds and flaxseeds in your diet regularly as they have been shown to reduce
cortisol levels.
• Magnesium-rich foods:
Eat foods like bananas, spinach, avocado, and dark chocolate which are good
sources of magnesium, a mineral that can help regulate stress hormones.
• Fiber-rich foods:
Include plenty of fruits, vegetables, legumes, and whole grains to promote
stable blood sugar levels and prevent cortisol spikes.
• Probiotics:
Consider incorporating fermented foods like yogurt, kimchi, and kombucha to
support gut health, which is linked to stress management. I like kefir, I drink a
cup every morning.
• Limit processed foods and sugar:
Avoid sugary drinks, refined carbohydrates, and processed snacks as they can
contribute to cortisol fluctuations.
• Hydration:
Drink plenty of water throughout the day to support overall bodily functions
and stress management.
Last, take time to breathe, exercise, and enjoy the warm weather we have been longing for!