Lower Cortisol Levels - Stop Belly Fat Gain

RTricia

http://www.livestrong.com/article/511450-how-to-lower-cortisol-levels-to-stop-belly-fat-gain/

How to Lower Cortisol Levels to Stop Belly Fat Gain

Comments Aug 8, 2011 | By Celeste Smucker, Ph.D.

Your adrenal glands release cortisol in response to stress. Cortisol mobilizes blood sugar, fat and protein as needed, and suppresses non-essential organs and systems to allow the body to focus on the immediate emergency. Deep abdominal, or visceral, fat has more cortisol receptors than does subcutaneous fat, which may explain why stress promotes belly fat, according to an article posted at the University of New Mexico's Exercise Science website. A combination of diet, exercise and supplements can help reduce stress and lower cortisol levels. Consult your doctor before making changes in your diet or supplements.

Step 1
Begin regular low intensity exercise. High intensity exercise increases cortisol levels while low intensity exercise reduces them according to a 2008 study published in the "Journal of Endocrinological Investigation." Exercise also helps reduce stress through release of dopamine and serotonin.


Step 2
Eliminate caffeine, which causes cortisol levels to increase. A 2006 study published in the journal "Pharmacology, Biochemistry and Behavior" evaluated the impact of mental and physical stress plus caffeine consumption on cortisol levels. Caffeine and mental stress increased cortisol levels, more so in men than in women. Caffeine taken before exercise increased cortisol in both sexes. Repeated caffeine use throughout the day increased cortisol for men and women.

Step 3
Supplement your diet with B vitamins. Stress depletes B vitamins, which are essential for proper functioning of the nervous system. B vitamins also help reduce stress-related anxiety and depression.

Step 4
Supplement your diet with vitamin C, which helps modulate stress and cortisol, according to a 2003 article in "Psychology Today." The article cited a human study in which 120 people participated in public speaking, half of whom took 1,000 units of vitamin C daily. Results showed the Vitamin C group was significantly lower on measures of cortisol and hypertension. (See References 4)


Tips and Warnings
If you don't exercise, begin gradually and work up to 30 minutes 5 times a week. If you are accustomed to regular coffee phase into decaf by mixing regular and decaf grounds until you have all decaf. Avoid coffee and tea that use chemicals to decaffeinate.
Use a B complex supplement rather than individual B vitamins. B vitamins work best together and taking one or two without the others creates imbalance. Too much vitamin C causes diarrhea. If you experience this symptom, cut back on the amount. Consult your doctor before beginning a new exercise program or making changes in your diet or supplements.

Things You'll Need
B Vitamin complex
Vitamin C
References
The University of New Mexico; Cortisol Connection: Tips on Managing Stress and Weight; Christine Maglione-Garves, et al.
"Journal of Endocrinological Investigation"; Exercise and Circulating Cortisol Levels: The Intensity Threshold Effect; E.E. Hill, et al.; 2008
"Pharmacology, Biochemistry and Behavior"; Cortisol Responses to Mental Stress, Exercise, and Meals Following Caffeine Intake in Men and Women; William R. Lovallo, et al.; 2006
"Psychology Today"; Vitamin C: Stress Buster; 2003
Article reviewed by Bryn Bellamy Last updated on: Aug 8, 2011


Read more: http://www.livestrong.com/article/511450-how-to-lower-cortisol-levels-to-stop-belly-fat-gain/#ixzz1b3Nd1iwB

kneeki

I consume 600MG + of Caffeine per day - never had any problem. But in reality, this article is saying to simply exercise and get your Vitamins to lower your Cortisol levels.

Jennloella

ick, you lost me at "cut out caffeine' :drinker: