THEor chronic stress is one of the main responsible for weight gain, in particular of theaccumulation of abdominal fat. Under stress, the body activates a series of hormonal responses to cope with the situation. Among these hormones, the most involved is the cortisolcalled precisely “stress hormone”.
When cortisol levels are high, a phenomenon called occurs insulin-resistance. It means that cells no longer respond to insulin, leading the body to produce more and more. This causes greater accumulation of fat, difficulty in burning fat and greater inflammation in the body.
Effective strategies to reduce stress and accumulation of fat
1. Anti-stress feeding
A balanced diet is essential to reduce stress and improve metabolism. Consume complex carbohydrates such as whole grains to stabilize blood sugar levels. Avoid refined sugars and processed foods that increase insulin. Integrate with foods rich in magnesium (dried fruit, green leafy vegetables) and tryptophan (yogurt, eggs).
2. Physical activity
Regular exercise helps reduce cortisol levels and improve insulin sensitivity. The best activities to combat stress include:
Fast walk or light race (helps to reduce cortisol). Resistance training (it promotes the maintenance of muscle mass and active metabolism). Yoga and stretching (help to relax the body and mind).
3. Breathing and relaxation techniques
One of the simplest and most effective methods to reduce cortisol is deep breathing. Very simple diaphragmatic breathing techniques or meditation help to reduce stress levels and improve hormonal regulation.
4. Sleep and circadian rhythms
Sleeping at least 7-8 hours per night is essential to keep cortisol under control and therefore stress. The typical night awakenings around 3, 4 in the morning are the consequence of cortisol peaks. Sleep deprivation leads to an increase in nervous hunger
With the advice of the nutritionist Federica Almondo
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