To address cortisol belly naturally, it's essential to both reduce cortisol and manage other factors contributing to belly fat. You'll need to take a multi-faceted approach that includes lifestyle changes, dietary adjustments, and stress management techniques.
Diet plays a critical role in cortisol regulation. Consuming whole, nutrient-dense foods helps stabilize blood sugar levels, which in turn prevents cortisol spikes. Focus on a balanced diet with plenty of vegetables, fruits, lean proteins, healthy fats, and whole grains.
Cortisol belly simply looks like abdominal fat, and there is no way to identify it by appearance. More important than its appearance is what cortisol belly can do to your health. Visceral fat is considered particularly dangerous because of its location near vital organs and its metabolic activity.
The swelling can make your face look round and puffy. Moon face is a common side effect of corticosteroid use and a symptom of certain health conditions. Although harmless, the condition can affect your self-esteem. The medical term for this is moon facies, but other people call it cortisol face.
Omega-3 fatty acids
Omega-3 is especially helpful for your immune system, hormones, heart health, and energy. According to one study, 8 weeks of omega-3 supplementation may reduce morning cortisol levels and symptoms of emotional exhaustion. While fish oil pills often have some omega-3, they may also contain omega-6.
If you experience a flood of cortisol, it is recommended that you counter that with a healthy amount of water, the . 5–1oz for every pound that you weigh rule would suffice. This will allow your body to remove the cortisol and return to a healthy balance.
“Adrenal cocktails”—mixtures of orange juice, coconut water, cream of tartar, and salt—are popular on TikTok, with users claiming they provide a range of health benefits, including weight management and stress relief. But there's no evidence to suggest these drinks provide adrenal health benefits, experts said.
Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body. Magnesium may help to manage your stress response system and cortisol levels.
The Cortisol Detox Diet is a way of eating that supports adrenal and hormone function. If you want to know how to reduce cortisol levels, there are certain nutrients you need to prioritize. For example, foods such as walnuts and wild-caught salmon are high in omega-3 fatty acids.
Tips for Reducing Hormonal Belly In Women
Move regularly – Getting regular exercise helps fight against both VAT and SAT. Eat more fiber – High-fiber foods help you feel satiated for longer. Focusing on fibrous foods may also mean you'll be less likely to snack on highly processed options with added sugars.
Cardio workouts: Activities like brisk walking, jogging, or cycling can help burn belly fat. Strength training: Building muscle through weight lifting or resistance exercises can increase metabolism and reduce fat.
What you eat can impact your cortisol levels. One study found that a diet high in added sugar and saturated fat can cause higher cortisol levels than a diet high in fruits, vegetables and whole grains. Dietary fiber from beans, nuts and seeds can also help keep cortisol levels stable.
You can easily pinch the excess fat because it builds up under your skin. When hormonal imbalances cause abdominal weight gain, the fat accumulates around your internal organs (visceral fat). Your belly enlarges and takes on an apple shape. You may look extremely bloated instead of like you're carrying extra weight.
It can take several weeks to months to reduce an alcohol belly, depending on lifestyle changes and overall health. Reducing alcohol intake, following a balanced diet, and engaging in regular exercise can help speed up the process.
The article highlights five homemade morning drinks that assist in losing belly fat by enhancing metabolism and promoting fat burning. These beverages include honey-infused lemon water, jeera water, buttermilk or chaas, cinnamon tea, and green tea.
The vitamin C in lemons helps minimize the effects of cortisol in the body and, when combined with water, can help you stay relaxed, hydrated and energetic throughout the day. Vitamin C supplements can also be taken separately to help cope with stress.
Many websites and holistic practitioners tout the benefits of natural remedies for cortisol reduction (such as coconut water, apple cider vinegar and rhodiola), but Siddiqui pointed out these remedies are not backed by evidence.
Also referred to as an "adrenal cocktail," the drink has some variations across social media but mainly consists of orange or lemon juice, coconut water and a bit of sea salt.
If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
The current study indicates that vitamin D has the potential to reduce cortisol levels and the cortisol:cortisone ratio. Suboptimal levels of vitamin D have been associated with impaired exercise performance, as it reduces muscle action and skeletal mineralisation [Wyon et al. 2014; Fitzgerald et al. 2015].
Turmeric is no doubt one of the stress relief supplements you should consider. You may even have heard of people taking turmeric, or it's active ingredient curcumin, for inflammation and arthritis. Studies have also found that supplementing with this active antioxidant can mildly reduce cortisol and anxiety.