Do you feel frustrated because you're doing all the things - eating right, exercising - but not losing weight like you had hoped? There may be another factor at play that is sabotaging your weight loss efforts.

Cortisol's Role as a Stress Hormone

Cortisol is often called the "stress hormone" because it's released from the adrenal glands in response to stress. Studies show that people with chronic stress and higher cortisol tend to gain more weight around their midsection. Abdominal fat is a risk factor for many conditions including high blood pressure, high cholesterol, heart disease, diabetes, and stroke.12

Stress Eating and Weight Gain

Cortisol plays a role in regulating metabolism and appetite. When cortisol levels are high, it can lead to increased appetite and cravings for high-calorie foods, which can contribute to weight gain over time. Acute and chronic stress have opposite effects on appetite. During acute stress, appetite is suppressed, whereas chronic stress increases appetite.3

One study showed that compared to males, females tended to eat more when stressed. Their food choices included sweet high-fat foods or high-calorie foods.4 These "comfort foods" may help to reduce the anxiety that comes with stress and help people feel better.5 However, the combination of increased cortisol levels and stress eating can create a cycle that's hard to break, leading to long-term weight gain.

What Triggers Cortisol?

The World Health Organization defines stress as "a state of worry or mental tension caused by a difficult situation." There are also physiological stressors, which are related more to bodily functions, versus mental upset. It is important to understand all the triggers to be able to troubleshoot why your cortisol is elevated, such as:6

• Psychological or mental stressors:

  Job stress, relationships, too many commitments, finances, traumatic events

• Blood sugar imbalances:

  High sugar and carbohydrate diet, low fiber diet, skipping meals

• Sleep problems:

  Sleep loss, jet lag, shift work, caffeine

• Pain and inflammation:

  Infections, inflammatory diseases such as arthritis (joint pain), back pain, GI pain, allergies

Managing Stress for Weight Management

Managing stress is essential not only for our mental well-being but also for our physical health and weight management. These strategies can decrease the effects of stress hormones on weight:

• Evaluate Your Stressors

  Review the list of factors that can trigger cortisol above. Are there things you have control over? If so, you might consider minimizing those stressors. Do you feel stressed watching the news? Endlessly scrolling social media? You can stop these things to see the effect it has on you. It's not always possible to eliminate every single stressor for a lifetime, but often there are things you can modify to lower your stress load.

• Relaxation Techniques to Relieve Stress

  Find a technique that works for you, then practice regularly. Some examples include deep breathing, visualization, meditation, yoga, getting outside and enjoying nature, journaling, and maybe even getting a pet.

• Regular Exercise

  Regular exercise increases resiliency, or ability to cope with stress and can lower cortisol.78 Some studies say that low to moderate-intensity exercise is best, while others support vigorous activity, too.910 The bottom line is that physical activity in general seems to have a beneficial effect on improving stress resiliency and can also help with weight loss efforts.

• Set Yourself Up for Good Sleep

  These practices can help optimize your body's circadian rhythm, or internal clock. Cortisol and melatonin, the sleep hormone follow a circadian rhythm.

  1. Try sticking to a regular sleep schedule.
  2. Limit caffeine and alcohol which can affect sleep quality.
  3. Create a wind-down routine. For example, try not engaging in stressful activities before bedtime, turn off computer and other screens before bed, keep the bedroom dark and cool, and minimize sleep distractions.

• Eat to Balance Blood Sugar

  Skipping meals and eating too many simple carbs can set you up for blood sugar crashes. Examples of simple carbs include sugar, high-fructose corn syrup, fruit juice, soda, white bread, pasta, baked goods, cookies, and most breakfast cereals. Eating regular meals and snacks rich in complex carbs, protein, and healthy fats can maintain blood sugar levels and make you less likely to reach for "comfort foods". Examples of healthy complex carbs that are high in fiber include fruits (not canned with syrup), veggies, nuts, beans, whole grains (such as whole oats, brown rice), whole grain bread or pasta.

• Social Support

  A network of supportive family, friends, or a licensed mental health counselor or therapist can be helpful to have through stressful times.

• Supplements

  Clinicians practicing functional medicine often use herbs and supplements to support healthy adrenal function. One study showed that stressed subjects who took Ashwaganda root extract felt less stressed, had lower cortisol, and lost weight.11 Another study showed that taking a fish oil supplement lowered cortisol levels and body fat.12

• Consider Testing

  Genova's salivary Stress Hormone Test measures your cortisol rhythm at 4 points throughout the day. This test can show whether your cortisol is too high, which could potentially contribute to weight gain.

• Seek Professional Guidance

  If you would like to get a handle on your stress and weight, consult a healthcare professional. A functional medicine practitioner can provide personalized guidance and holistic treatment options.

Conclusion

Cortisol can have a significant impact on weight regulation. Chronic stress can lead to elevated cortisol which can contribute to weight gain over time. By understanding the role of cortisol and implementing strategies to manage stress, you can support your overall health and well-being.

Additional Resources

If you'd like to learn more about a meditation and mind-body breath techniques that can lower your stress, check out this two-part podcast series from The Lab Report: Mind-Body Medicine with Dr. Brad Lichtenstein Part 1 and Part 2.

To learn more about the connection between weight gain and cortisol, check out Genova's presentation HPA-Axis Dysfunction in Obesity with Melanie Dorion, AGNP.