The Stress Hormone, Cortisol And Its Relationship To Belly Fat

Historically and naturally, stress meant that the body needed to store up fat for when it was "under siege." This is called the "Fight or Flight Syndrome". Now, food is plentiful so we do not have to face down a saber tooth tiger, but with stress our bodies think that we need food even when we don't. Even though we do not have to go through what our caveman ancestors did our body is still geared to produce cortisol under what the body considers "stressful situations." Cortisol, then, is a natural occurring hormone produced by the body. When cortisol is produced, it makes you hungry even when you aren't.

There are many situations deemed by the body to be stressful. Two of the biggest stresses of course are moving and a family death. Other triggers for stress are fear, financial concern, relationships and yes, even dieting. How exactly does dieting create stress and subsequently produce more belly fat? Actually cutting down on calories without doing it wisely (eating good substantial foods that are scientifically proven to help lose weight soundly; in other words, most of the so called "Diets,") can be very detrimental as it causes stress to the body. Obsessing over what you eat actually causes stress too. With the reduction of calories and feeling hungry, your body prepares itself for "Famine" as your body is programmed to assume food is no longer available as it once was.

When too much cortisol is released, the body is perceiving the situation as dangerous. We need more fat as fuel to deal with the saber tooth tiger; the body will move fat or fuel out of cells and relocate to the abdomen as fat cells. When the body perceives a situation as the "Fight" phase, norepinephrine is released. If "Flight" is perceived, epinephrine is released. When prolonged stress is deemed as hopeless, "Defeat" is perceived and the hypothalamus is activated. A cascade of hormonal pathways prompts the adrenal cortex of the kidney to release cortisol. The brain is selective in regarding "Fight, Flight or Defeat" and all the hormonal pathways work together with the choice at hand to produce the correct response. Each response in turn affects the bodily process. "Fight" or "Flight" = a faster, harder heart beat and this in turn releases more free fatty acids into the blood. The body interpreting "Defeat:" can lead to an enhanced lipogenesis (fat creation) on the deep visceral organs, ie. abdominal obesity, a breakdown of tissues, as well as suppressing the immune system.

Cortisol, then, is a necessary hormone and has varying tasks within the body. Its challenges include:

-Helping with the immune system
-Responsible for blood sugar maintenance and for insulin release
-Related to inflammation response
-Helps to regulate blood pressure
-Helps to maintain proper metabolism of glucose

What can we do to help our body to help itself when dealing with stress? First of all we need to be more aware of what it is we put into our body. We need to reset our metabolic thermostat and have our body become fat burning and not fat storing.

-Fish oil in the form of Omega-3's helps fight depression and helps to prevent the body from producing too much insulin which causes fat storage as well. Fish oil, cod liver oil, krill oil and flax seed oil are all good.
-Daily, Take 1-3 grams of healthy fish oil with EPA and DHA.
Omega-3's reduce inflammation in the body which will help to prevent any disease.
-Vitamin C is wonderful for the immune system and likewise the adrenal glands that sit on top of the kidneys. Consume 1200-3000 mg. of Vitamin C daily from fruits, vegetables and supplements.
-Keep whole wheat bread and dry boxed cereals, most pastas out of the diet as they spike blood sugar. Quinoa, spelt, brown rice are all good as well as sprouted wheat berry flourless bread.
-Keep the good fats like real butter, whole eggs, avocado and raw nuts.
Dump trans fatty and hydrogenated foods like canola and margarine.
-The liver has to break down fats and filter out the rotten chemicals if we eat them. So, stay away from processed foods, soy products, soy milk, fructose corn syrup and sugar in general.
-Get enough rest so our body can produce its own Human Growth Hormone and we can allow our body to deal with stresses as they come up. Don't eat before bed.
-Steady your blood sugar levels so that insulin is regulated. You might try eating 5-6 small meals a day.
-Visceral fat around the organs responds to strength training your core, twice a week.
-Relaxation through meditation or yoga will help reduce cortisol levels and lower anxiety.
-Control adrenal triggers and its release of cortisol by cutting back or cutting out caffeine, alcohol and smoking.
-Negative thoughts create negative body reactions. Watch your thoughts!
-Do exercise that you love to do.

In summary, cortisol is released when exercising, eating, awakening and psychological stress. Abdominal obesity and especially that of visceral fat (the fat surrounding the organs can develop when there is too much cortisol in circulation.) This type of obesity is linked to the developing of cardiovascular disease, Type 11 diabetes and cerebrovascular disease. Remember that cortisol is associated with high caloric intake and overeating as well as sugary foods. This all goes into the mix of relocating fat from circulation and fat depots to the deep internal abdominal area. We can do better than become a victim of stress related obesity and seek out our options through exercise, better food choices and a self-assigned program to manage our stresses.

Devoted to health and fitness, licensed acupuncturist, Flo Lawrence writes about improving speed through right training, right food and right thoughts for maintaining health and fitness through the inexpensive activity of running at http://www.speedforsports.com/

Article Source: http://EzineArticles.com/?expert=Flo_D_Lawrence