Stress happens to everyone occasionally. However, chronic stress can lead to a number of physical and mental health issues. Additionally, it may result in undesirable weight gain, particularly around the midsection.
According to research, stress can make previously slender women develop additional belly fat. Abdominal fat, often known as “stress belly,” is associated with major health problems, such as an increased risk of heart disease, type 2 diabetes, and breathing difficulties. It may also be a way to describe how worry and stress hormones influence your abdomen.
The good news is that there are many things you may do to improve your weight reduction or get rid of annoying stressed stomach.
What could cause a stress belly, exactly?
Stress belly is a term used to describe how stress and stress hormones can influence your weight, particularly your belly. It is not a medical condition. For instance, increased levels of cortisol, the original stress hormone, have been linked to abdominal fat.
This important hormone, which the adrenal gland produces, aids in a variety of bodily processes, including the regulation of blood sugar and metabolism.
Cortisol may be involved in the body’s “fight or flight” reaction, which takes place in times of stress, along with other hormones like adrenaline. Cortisol levels increase during a stressful incident to provide you an energy boost to deal with the situation. And as the stress is relieved, everything goes back to normal.
Elevated cortisol levels linked to weight growth and abdominal obesity
However, persistent and ongoing stress can have negative effects on your health, including heightened vital signs, higher blood sugar levels, and heightened stress cortisol levels. Increased cortisol production brought on by ongoing stress is linked to weight increase and abdominal fat.
According to research in the journal Psychosomatic Medicine, for instance, those with greater cortisol levels have a tendency to have larger waist measures and a higher body mass index (BMI) than people with lower levels. In a similar vein, a 2018 review study discovered a substantial correlation between elevated long-term cortisol levels and abdominal fat.
It should be emphasised that not everyone who is obese has high cortisol levels because glucocorticoid sensitivity may be influenced by genetics.
The following are common stress-related gastrointestinal symptoms and conditions:
- Indigestion
- Loss of appetite
- Cramps in the stomach
- Diarrhoea
- Constipation
- Stomach cramps
- Unusual hunger
- Nausea
- Bloating
- Irritable Bowel Syndrome (IBS) (IBS)
- As well as peptic ulcers
When you have one of these disorders, it can cause anxiety and have a negative influence on your quality of life. I’ve seen many people who have diarrhoea develop a dread of having accidents in their trousers, making them scared to leave their house or go to particular areas.
If you have stomach cramps or indigestion, you may become scared of these symptoms, limiting where and what you eat, which may have an influence on your social life.
How to reduce belly fat and keep weight off
Where your body stores fat depends on a number of factors, including your age and genetics. However, there are a lot of things you can do to reduce belly fat and keep weight off. Here are some suggestions to assist you:
1. Control your stress:
As was already said, tension can make you gain weight, especially around the midsection. So look for techniques that can help you unwind and maintain your composure. There are several methods that can reduce stress, including yoga, mindfulness practices, and meditation.
2. Limit foods that are high in calories:
Avoid vegetable oils with hydrogenation and added fructose. Also food that is low in nutrients or lacking in nutrition should be avoided. Additionally, because alcoholic beverages contain a lot of calories, you should either abstain from it altogether or drink it sparingly.
3. Increase your level of physical activity:
A sedentary lifestyle increases the risk of a number of major health issues, including weight gain. Regular exercise can help you lose belly fat and improve your mood, among other things. It is advised that most days, one should aim for 30 minutes of moderate-intensity exercise, and on the other days, strength training. To reduce weight, you should incorporate a significant quantity of activity into your daily schedule.
4. Give up smoking:
Research suggests that smoking cigarettes may increase your risk of developing abdominal obesity as well as a number of other health issues. Therefore, kicking the butt can drastically reduce abdominal fat while also enhancing general health if you smoke.
5. Maintain a healthy diet:
Eat a variety of fresh fruits, vegetables, and whole grains as part of a balanced diet. Your ability to reach or maintain your weight might be aided by a balanced diet.
According to research, eating foods rich in B vitamins helps reduce stress. In order to improve your diet, think about including lots of dark, green, leafy vegetables, bananas, etc.
6. Limit your consumption of processed foods:
Because processed foods, such as sausages, ready meals, store-bought bread, and crisps, are low in fibre and do not nourish your gut, they should be avoided as much as possible. Obesity, diabetes, and non alcoholic fatty liver disease are all connected to ultra-processed meals, according to mounting data. . To reduce weight, you should limit your consumption of processed foods into your daily schedule.
7. Getting as much sleep as you can:
It’s important to remember that getting enough sleep is crucial if you’re looking to lose weight. Adults who sleep less than six hours or more than nine hours each night tend to have greater visceral fat, according to research. The majority of adults should aim for 7 hours of sleep per night.
The basic truth is that a sensible lifestyle will help prevent disease and promote a better, fitter life whether or not you have a stressed belly.
8. Seeking medical guidance
Your General Practitioners (GP) will be able to analyse your symptoms and determine if your digestive difficulties are caused by something else.
If your symptoms don’t go away in a couple of weeks, see your doctor. These symptoms include heartburn, indigestion, stomach pains, and changes in your bowel motions (such as constipation or diarrhoea). You should also see a doctor if you develop any bottom bleeding, difficulty swallowing, or abrupt weight loss.