Stress And Belly Fat

LET'S TALK ABOUT STRESS AND STOMACH FAT:

High cortisol levels (the stress hormone) significantly increase the likelihood of storing fat in the middle area (Drapeau et al., 2003).

Visceral Fat:

There are two types of fat including subcutaneous fat (fat that lies beneath the skin) and visceral ‘belly’ fat which sits under the abdominal wall and surrounds the vital organs such as our liver, intestines and stomach.

Having an excess amount of visceral fat can trigger low-level systemic inflammation and it is one of the key reasons that it is linked to a higher risk of developing diseases. Visceral fat has been linked to increased risks of cardiovascular disease, a 2018 study found that women who carried a higher level of weight around their middle had a 10-20% greater risk of heart attack compared to women who were heavier overall (Bilodeau, 2018).

STRESS MANAGEMENT:

Meditation:

Meditation is a great way to reduce cortisol levels, a 2017 meta-analysis found that within 45 studies analysed, meditation practice leads to decreased physiological markers of stress in a range of populations and reduced cortisol levels. (Pascoe et al., 2017)

Sleep Quality:

A reduced level of good-quality sleep has the ability to increase cortisol levels and is linked to an increase in visceral fat. A 2003 study found that a significantly higher level of visceral fat was found in adults who slept five hours or less a night (Drapeau et al., 2003). Another study also found a lack of sleep led to a 9% increase in abdominal fat as well as an 11% increase in abdominal visceral fat, compared to a control group (Mayo Clinic, 2022). I recommend getting eight hours of sleep each night.

HOW TO EAT FOR STOMACH FAT:

Fluctuating blood sugar levels cause weight gain as well as contribute to the release of cortisol which is the stress hormone.. Cortisol is strongly associated with an increase in visceral fat!

Focus on stabilising your blood sugar levels..

You can do this by having meals structured around a protein source which includes things such as eggs, fish and organic meat. Then add in a reasonable and moderate amount of healthy fat, this can include olive oil, nuts and seeds and avocado.

Lastly include a range of vegetables/salad.

Focus on MINIMISING daily sugar intake, this is because excessive amounts cause spikes and speaks in blood sugar, examples include ultra-processed goods and starchy carbohydrates.

REFERENCES:

Drapeau, V., Therrien, F., Richard, D. and Tremblay, A. (2003). Is visceral obesity a physiological adaptation to stress? Panminerva Medica, [online] 45(3), pp.189–195. Available at: https://pubmed.ncbi.nlm.nih.gov/14618117/.

‌Pascoe, M.C., Thompson, D.R., Jenkins, Z.M. and Ski, C.F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95, pp.156–178. doi:https://doi.org/10.1016/j.jpsychires.2017.08.004.

Mayo Clinic (2022). Lack of sleep increases unhealthy abdominal fat, study finds. [online] ScienceDaily. Available at: https://www.sciencedaily.com/releases/2022/03/220328165327.htm.

Bilodeau, K. (2018). Belly fat linked with higher heart disease risk. [online] Harvard Health Blog. Available at: https://www.health.harvard.edu/blog/belly-fat-linked-with-higher-heart-disease-risk-2018072614354.

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