Is Cortisol Belly A Thing?

There is a growing concern in the wellbeing community around the word “cortisol belly”. But what exactly does that mean? Is it just a wellness buzzword or are there some real health issue concerns? Let's take a closer look at the science behind it.

What is a cortisol belly?

The term “cortisol belly” refers to an accumulation of fat around the midsection that some people attribute to increased levels of the stress hormone cortisol. Cortisol is produced by the adrenal glands and it plays a crucial role in regulating metabolism, immunity and the body’s response to stress.

When we are exposed to a stressful situation be it physical, mental or emotional our cortisol levels rise. This is a natural fight or flight response that is an essential part of our human design as a survival response, because it helps us deal with short term threats. When someone is experiencing chronic stress it keeps Cortisol raised for extended periods of time leading to weight gain particularly around the abdomen area.

What is the science behind cortisol and fat accumulation?

Research confirms that there is indeed a link between chronic stress and elevated cortisol leading to abdominal fat. Cortisol regulates where the body accumulates fat, favouring the visceral fat around the organs in the abdomen as it is rich in Cortisol receptors. This type of fat is not only more harmful for your health but also more metabolically active than subcutaneous fat (the one under the skin). Visceral fat is linked to a higher health risk of type 2 diabetes, heart disease and inflammation.

Cortisol also indirectly contributes to weight gain by:

1. Increased Appetite - Elevated cortisol stimulates hunger and in particular cravings for foods high in fat and sugar.

2. Muscle - Cortisol breaks down muscle tissue to release energy slowing down metabolism over time, as muscle burns more calories than fat at rest.

3. Fat Storage Signals - High cortisol levels tell the body to store energy as fat as a panic repose in preparation for future stress.

Cortisol in effect doesn’t directly cause belly fat, it's the result from its effects on metabolism, appetite and fat distribution that creates the ideal conditions to gain visceral fat around the midsection.

Do all stressed people get a cortisol belly?

No. Not everyone who experiences stress will get a “cortisol belly”. Genetics, physical activity, diet and sleep all play a role in how stress impacts the body. When it comes down to genetics people are prone to store fat in different parts of the body. For example some individuals are more predisposed to store fat on their thighs, whilst others might see weight gain on their abdomen.

The relationship between cortisol and fat storage is complex. As some people with healthy stress management techniques such as meditation, balanced diets and a regular exercise routine may be less likely to suffer from the effects of high cortisol levels. 

How can you get rid of cortisol belly?

If you suspect stress is contributing to weight gain there are several strategies you can implement to keep those Cortisol levels at bay and maintain a healthy weight.

1. Stress reduction - Lower your stress load by practicing mindfulness, meditation, laughing, yoga, saunas and deep breathing exercises can all help lower cortisol levels.

2. Exercise - Take a close look at the type of exercise you are doing to make sure it is balancing your stress levels. Whilst high-intensity exercise is great, too much of it can elevate Cortisol levels. So if you are suspecting this may be your case, focusing instead on moderate exercise like walking or swimming mixed in with strength training and pilates would be ideal.

3. Sleep hygiene - If you aren’t sleeping enough or aren’t getting enough quality sleep per night, that can increase your cortisol levels dramatically. Aim for 7-9 hours of quality sleep per night.

4. Diet - By keeping your blood sugar levels balanced you also help mitigate Cortisol’s effects on appetite. Focus on a diet rich in whole foods, fibre, lean protein and healthy fats.

5. Limit Stimulants - Excessive caffeine and sugar can spike cortisol levels so it's important to make sure moderation is key.

“Cortisol Belly” is not a medical term, it describes the link between chronic stress and abdominal fat. Cortisol does play a significant role in fat storage but so does genetics, lifestyle and overall health which are equally important.

If you are concerned about your stress levels, abdomen fat or weight gain. It might be a good idea to consult with a healthcare professional that can help you address underlying issues and help create a plan together to improve your health and well-being. 

This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf