Cortisol Belly – How to Prevent It?

What is cortisol belly?

Cortisol belly, also referred to as “stress belly”, is the common name for the fat accumulated in the abdominal area as a result of excessive, chronic cortisol production in the body. “Stress belly” is therefore visceral fat accumulated in the lower abdominal area. However, contrary to infographics circulating on the Internet, cortisol belly is not always easy to recognise at first glance. Nor are there unmistakable differences in the outward appearance between “hormonal belly”, “insulin belly”, “alcohol belly” or “stress belly” that would point to a single cause of fat accumulation in these areas.

Cortisol belly is referred to as visceral fatty tissue accumulated in the lower abdominal area, forming a characteristic bulge below the navel. However, this is not an official description for diagnosis, but a clue that may prompt you to have your cortisol levels tested.

Be sure to read: How Does Stress Affect Our Figure?

Important: Remember that not every person with elevated cortisol levels will have a problem with excessive waist circumference, nor does every person with increased waist circumference have a “cortisol belly”.

What does a cortisol belly look like?

Although there is no clear medical description for cortisol belly, we can distinguish some characteristics of the appearance that co-occur with high cortisol levels. They are as follows:

• Cortisol belly usually begins under the pectoral muscles and ends behind the navel, near the hips. It is around and below the navel that cortisol belly most often stands out.
• In part, it can resemble the abdomen in flatulence, as it is often firmer than the “ordinary” subcutaneous fat found in the abdominal area.
• Stress belly can occur in a variety of body types, whether in obese or overweight people, or in people who are generally slim or have the skinny fat body type.
• Cortisol belly takes on a slightly different shape in men and women due to differences in the physiological distribution of fat in both sexes. In women, it usually has a rounded shape in the upper abdomen and on the sides, with the largest circumference below the navel. In men, it often has a “rectangular” shape – covering the entire abdominal area more evenly and being most convex near the navel.
• In men, stress belly is more likely to be quite compact, convex and bloated. It can also be compact and convex in women, but is more often described as “flaccid” than in men.
• The skin around the largest bulge of the cortisol belly is tight and looks thin. It is also less flexible. In both sexes, if a cortisol belly occurs, stretch marks may appear due to reduced levels of collagen and elastin.
• Since cortisol belly can be distinctly convex, some even compare its appearance to a pregnancy belly.

It is worth emphasising again that cortisol belly cannot be unequivocally “diagnosed” or recognised. This is just one of the symptoms that occur in people struggling with resistant body fat co-occurring with high cortisol levels.

Important: The appearance of your abdomen may change depending on the meals you eat and natural fluctuations throughout the day – this is completely normal! Cortisol belly is just one possible cause of increased waist circumference. If you have any doubts about your health, it is a good idea to consult the doctor.

Mechanism of cortisol belly formation

Although scientists have not established clear criteria for defining a cortisol belly and do not explicitly name the phenomenon, they do see a correlation between increased visceral fat and high levels of stress hormones.

Cortisol belly consists of visceral fat. This is the fatty tissue surrounding the organs, excess of which poses a serious health risk – leading to disrupted metabolism, increased risk of cardiovascular diseases and many other inflammation-related health problems.

Why do high cortisol levels lead to cortisol belly? The mechanism of this phenomenon can be described as a vicious circle:

1. Chronic stress (and not only) leads to increased secretion of the “stress hormone” cortisol.
2. Stress increases the risk of overeating. Elevated cortisol levels (sustained over a long period of time) promote the accumulation of visceral fat, that is, fat accumulated around the organs.
3. Visceral fat is metabolically active. It stimulates the secretion of pro-inflammatory cytokines and free radicals, which influences the development of inflammation.
4. Chronic inflammation throughout the body disrupts its functioning and homeostasis. The inflammation spreads to various organs, including, for example, the intestines.
5. An organism with chronic inflammation does not function properly. One of the symptoms can be weight gain, accumulation of visceral fat (the one that forms the cortisol belly!), fatigue associated with less desire for non-workout activity and difficulty generating an energy deficit.

Chronic inflammation can also carry other consequences related to impaired bowel function, such as bloating and constipation, which further affect the appearance of the abdomen. High cortisol levels are also often manifested by a “puffy face” – swelling on the face not due to weight gain. Calming inflammation and regulating cortisol levels helps get rid of these symptoms.

Important: High cortisol levels are manifested not only by cortisol belly. They can be accompanied by feelings of chronic fatigue, headaches, swelling or insomnia. It is worth remembering that these symptoms can also be a sign of other health problems, so you should not diagnose yourself on your own.

Why is cortisol belly so difficult to “burn”?

During a calorie deficit, the body triggers the process of lipolysis, which is the breakdown of fatty acids to obtain the energy required by the body. Which areas the fat cells will be released from, among other things, is genetically determined. Subcutaneous fat usually undergoes lipolysis more intensively than visceral fat. However, everyone has individually conditioned areas of the body where fat reduction is particularly difficult – for many people, this is the abdominal region. This is due, among other things, to the peculiar balance of receptors, such as norepinephrine and epinephrine, on the surface of fat cells in this region. Although genetics plays a big role, successfully getting rid of a cortisol belly is still definitely possible.

The basis is to maintain a properly adjusted energy deficit for a sufficiently long time. The process requires patience, but also consistency and an awareness that results will not appear immediately. It is also important to accept that you cannot control in which part of the body fat will be reduced first. Importantly, the “belly diet” is no different from other weight loss diets – the key is simply to maintain a calorie deficit.

In the case of cortisol belly, in addition to traditional weight loss techniques, it is worthwhile to introduce additional practices to normalise cortisol levels. This will normalise inflammation, and a “side effect” may be easier weight loss in the abdominal region.

Important: Fat accumulation in the abdominal region (and beyond) only occurs when there is an excess supply of calories. Although high levels of cortisol may predispose to accumulation of visceral fat, the fat gain itself is caused by an excess of dietary calories relative to demand. Cortisol is not a direct cause of weight gain in the abdominal region.

How to prevent cortisol belly?

Here are 11 practical tips to help you lower the risk of cortisol belly and support its reduction.

1. Try relaxation techniques

The main reason for the increase in cortisol levels is excessive stress. While the mere recommendation to “stress less” can sometimes be difficult to implement, there are specific ways to deal with tension. Regular use of relaxation techniques and other methods of dealing with stress, such as meditation, yoga, and deep breathing can significantly reduce stress levels and improve overall well-being. This will make it easier for you to put healthy habits into practice.

Read also: Somatic Exercises – What Are They and How to Perform Them?

2. Take care of the quality of your sleep

Healthy sleep is the basis for fighting high cortisol and cortisol belly. In fact, sleep deprivation is one of the factors that hinder weight loss. However, it is not just about sleep duration itself (it should be about 7-9 hours) – the quality and hygiene of the sleep are equally important. Make sure you:

• avoid falling asleep in front of the TV,
• avoid exposure to blue light before bedtime,
• have regular sleeping hours.

Following these rules will help you get enough sleep, and thus – more effectively reduce or prevent resistant body fat.

Read also: What to Eat to Sleep Better?

3. Avoid alcohol

Alcohol, even in small doses, can raise cortisol levels, especially when consumed regularly. Remember that alcohol is a toxin. Contrary to popular belief, it does not have a relaxing effect on us – quite the opposite. This is a stressor for the body, which further worsens sleep and recovery. If you want to reduce the risk of a cortisol belly, keep alcohol to a minimum or give it up altogether.

4. Avoid “stress eating”

Eating under the influence of emotions is a common reaction to stress. Snacks, sweets or overeating during difficult times can lead to excess calories, resulting in weight gain and excessive fat accumulation in the abdominal area. Combined with high cortisol levels, this is a simple recipe for the formation of a stress belly. To get rid of this habit, learn more about emotional eating and practice mindful eating.

5. Limit your caffeine intake

Excess caffeine can lead to an increase in cortisol levels. Limit its intake to a maximum of 400 mg per day. If you have problems with insomnia, make sure not to consume caffeinated products in the second half of the day. Remember that caffeine is found not only in coffee and tea, but also in chocolate or cola drinks. If you have a problem with high cortisol, avoid drinking coffee on an empty stomach, before your first meal, as there are indications that this can negatively affect stress hormone levels.

6. Introduce moderate physical activity

Regular physical activity is key in counteracting cortisol belly. If you have elevated cortisol levels, avoid high-intensity cardio exercises, which can be an additional stressor for the body on a metabolic level. Instead, opt for moderate activity: walking, cycling, yoga, swimming. Regular strength training is also valuable for “speeding up metabolism”, regulating sugar metabolism and increasing basal metabolism in the long term.

Read also: Does Sports Relieve Stress?

7. Follow a healthy, nutritious diet

A diet rich in fruit, vegetables, protein and healthy fats supports visceral fat reduction and overall body health. Focus on the fundamentals: avoid processed foods, excess salt and sugar. In other words – follow an anti-inflammatory diet, which is excellent for preventing stress belly. If you need more extensive guidance, learn about the principles of the Mediterranean diet, the world’s healthiest diet.

8. Ensure adequate amount of fibre

If I had to give one dietary tip for people who are not fond of the appearance of their belly, it would be to control (and, if necessary, increase) the intake of fibre. Its regular consumption is crucial for intestinal health and not only. Fibre will support the overall appearance of the abdomen, improve the process of digestion and elimination of unnecessary metabolic products. However, it is worth introducing fibre gradually to avoid temporary bloating.

Important: If you are really committed to having a flat belly, keep a food diary and identify the foods that are responsible for bloating. Certain foods, such as those rich in lactose or FODMAPs, can contribute to an increased abdominal circumference, regardless of cortisol levels.

9. Learn breathing exercises

Deep diaphragmatic breathing is one relaxation technique that helps regulate stress levels and lower cortisol. Regular practice of such exercises helps fight inflammation and prevents the accumulation of visceral fat on the abdomen. Although breathing exercises by themselves will not “burn” fat, they can facilitate the process of reducing cortisol levels.

10. Incorporate adaptogens into your diet

Adaptogens, such as ashwagandha, ginseng, and certain functional mushrooms, can help the body fight stress, relax the nervous system and consequently regulate cortisol levels. Adaptogens are worth using in addition to other methods of combating high cortisol levels, such as a healthy diet, physical activity and relaxation techniques. For most adaptogens, the evidence for efficacy is moderate, but some related studies are promising. Adding them to your supplementation protocol can benefit you in the form of greater resilience to stress and better overall well-being.

Read also: Adaptogens Useful for Athletes

11. Do a relationship review

Relationships with other people have a huge impact on stress levels and mood. While you can’t eliminate all stressful interactions, it is impossible not to mention this factor in the context of reducing excessive cortisol secretion. It is worth avoiding toxic relationships that negatively affect mental health. This allows us to better manage stress, and thus more effectively implement healthy habits that will reduce the risk of stress belly.

^References:

• ^{Donoho C. J., Weigensberg M. J., Emken B. A., Hsu J. W., Spruijt-Metz D., Stress and abdominal fat: preliminary evidence of moderation by the cortisol awakening response in Hispanic peripubertal girls, Obesity (Silver Spring), 2011 May;19(5):946-52, doi: 10.1038/oby.2010.287, Epub 2010 Dec 2, PMID: 21127479; PMCID: PMC3107005.}
• ^{Moyer A. E., Rodin J., Grilo C. M., Cummings N., Larson L. M., Rebuffé-Scrive M., Stress-induced cortisol response and fat distribution in women, Obes Res, 1994 May;2(3):255-62, doi: 10.1002/j.1550-8528.1994.tb00055.x, PMID: 16353426.}
• ^{Epel E. S., McEwen B., Seeman T., Matthews K., Castellazzo G., Brownell K. D., Bell J., Ickovics J. R., Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat, Psychosom Med, 2000 Sep-Oct;62(5):623-32, doi: 10.1097/00006842-200009000-00005, PMID: 11020091.}
• ^{Drapeau V., Therrien F., Richard D., Tremblay A., Is visceral obesity a physiological adaptation to stress?, Panminerva Med, 2003 Sep;45(3):189-95, PMID: 14618117.}