Hormones and managing weight is like a roller coaster. Ugh... You think you’ve figured it out all out, you’re just coasting along, feeling good and then boom! Your body plummets you down to hormone hell, yet again! Recently I began experiencing some hormone symptoms after several years of bliss. If you have belly fat, get extremely tired after an intense workout, feel wired and tired (or totally exhausted), struggle falling or staying asleep, or generally feel stressed out, you could be experiencing cortisol imbalance, and this article is especially for you!
Stress, high cortisol, and insulin resistance can lead to weight gain
When the body perceives stress, hormones from the brain message the adrenal glands to pump more cortisol. The increased cortisol then helps to put glucose in your muscles so you can fight/run (temporarily increasing blood sugar) AND raises blood pressure so oxygen can get to your brain and you can think/focus. Once the stress trigger is gone, the messaging system signals for the adrenal glands to decrease the cortisol production to normal levels.
However, when there is chronic stress, cortisol keeps pumping out and too much cortisol triggers a fat-storing enzyme in our visceral fat cells (resulting in increase in belly fat). Not only is your belly fat triggered to grow, but while cortisol is being pumped out, other hormones are not. Basically your hormone reserves are used up! And… the temporary increase in blood pressure and blood sugar remains constant and chronic. This is where insulin comes in. Insulin helps to send glucose in the blood stream to cells to be used. When cortisol is chronically being pumped out, the body does not utilize the insulin effectively (insulin resistance), the pancreas pushes more out to help get the glucose managed, and then there is an over-saturation of both glucose and insulin in the blood stream. The liver kicks in and stores the glucose as fat. This is your connection to weight gain – fat deposits can be a result of too much glucose in the blood stream as a result of high cortisol and blood sugar mismanagement).
Tips and Tricks for reducing cortisol and managing blood sugar: these are just a few highlights, there are MANY options!
Yoga – regular yoga practice reduces cortisol level, even after one practice. However, the results are more impactful when utilized consistently over a period of time. While I don’t enjoy doing yoga for longer sessions, I’ve found that I enjoy it in shorter 15-20 minute sessions. If you prefer more intense exercise or strength training, consider adding just 2 sessions per week of a shorter practice to start with.
Stimulate the vagus nerve (from the brain stem to the colon) through massage or deep belly breathing on a daily basis – the vagus nerve activates the production of cortisol and helps to regulate it. Breathe in 5 seconds, hold 2 seconds, exhale 8 seconds (be sure that your belly is rising as you inhale and falling as you exhale). How do use a simple 1 minute exercise to tap into your Vagus Nerve. - Bing video
Reduce alcohol and caffeine – they stimulate the adrenal gland to produce cortisol
Reduce hard core intense exercise! Yikes, I know this one is scary but take it from a survivor – when I stopped running, I actually lost weight exactly because the running was keeping my cortisol level chronically high. You can also simply reduce the length of time per session that you are doing intense exercise.
Reduce sugar and carbohydrates as they cause the dreaded cortisol rush and flood the blood stream with glucose that your body now has to manage. I know this is hard, but if you absolutely need the sweet taste, consider an all-natural sweetener low on the glycemic index (like yakon syrup or honey), or stevia (which is sugar free). To reduce carbohydrates, consider replacing them with filling cruciferous vegetables and to increase satiety, make sure you are adding healthy fats.
Use Essential oils to reduce cortisol levels – Lavender and clary sage are two of my favorites that can reduce cortisol levels in under a minute through inhalation. However, any essential oils that reduces feelings of stress, can reduce cortisol levels ultimately.
Use Essential oils to manage blood sugar - cinnamon bark has been found to decrease glucose levels in the blood and increase insulin sensitivity (thereby managing the insulin resistance we discussed earlier). Use 2-3 drops internally in a veggie capsule or liquid. Pink or White Grapefruit essential oil can be used when you have just eaten a high level of sugar or carbohydrates. Immediately apply 2 drops of Grapefruit essential oil on or under the tongue. Hold the oil in the mouth for about 2 minutes and swallow. Note: Consult with your doctor to ensure no contraindications to medications or adverse reactions.
I’m sure you noticed I didn’t put “manage stress” as a tip in the list. I think that’s pretty obvious and I would just be telling you something you already know. As they say, “easier said than done”! I selected tips that are perhaps easier to start with, easier to sustain, and are gentler on you. My mantra continues to be – Aim for Gentle Wellness!
Much Love,
Aimee
PS: I've updated my website! Check out my website for health coaching services and how to purchase essential oils.
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