Understanding Weight Gain: The Role of Cortisol and Healthy Eating

Are you eating healthy but still struggling with weight gain? This common issue might be linked to your cortisol levels, as explained by Dr. Vishal Khurana, a gastroenterologist at Metro Hospital.

Cortisol, often referred to as the 'stress hormone', can lead to various health issues, including weight gain, particularly around the abdomen. Symptoms like a puffy face, mood swings, and high blood pressure can indicate elevated cortisol levels.

Dr. Khurana notes that high cortisol can disrupt your body's response to healthy eating. A balanced 'anti-cortisol' approach focuses not just on diet but also on lifestyle habits that help reduce stress.

What Causes Cortisol Levels to Rise?

Cortisol is produced by the adrenal glands in response to stress, and its levels can fluctuate due to:

• Chronic Stress: Prolonged stress activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to excessive cortisol production.
• Poor Sleep: Sleep deprivation can disrupt cortisol secretion patterns.
• Medication: Long-term use of glucocorticoid medications can elevate cortisol levels.

What is an Anti-Cortisol Diet?

This diet promotes stable blood sugar levels and a healthy stress response. Key components include:

• Frequent, balanced meals with protein, fiber-rich carbs, and healthy fats.
• Minimizing processed foods and added sugars.
• Focusing on whole foods that provide nutrients beneficial for stress management.

Foods That Help Manage Cortisol Levels

Consider including these foods in your diet:

• High-fiber whole foods: Oats, beans, and vegetables help maintain stable blood sugar.
• Colorful vegetables and fruits: Leafy greens and berries provide antioxidants that support stress response.
• Healthy fats: Nuts, avocado, and olive oil can buffer cortisol's effects.

Foods to Avoid

Be cautious with foods that can raise cortisol levels:

• High-sugar foods and drinks, which can lead to weight gain.
• Refined carbs and ultra-processed foods that cause blood sugar spikes.
• Excessive caffeine and alcohol intake, which can disrupt cortisol rhythm.

This anti-cortisol diet is generally safe for most adults, particularly those facing “stubborn” weight gain, high-stress lifestyles, or stress-related health issues. However, individuals diagnosed with endocrine disorders should consult a healthcare professional for tailored advice.