A combination of fatigue, insomnia, and irregular hours contribute to weight gain in the stomach area.. Some people misinterpret body signals from elevated cortisol, with its increased blood sugar and insulin release, and eat when tired. This combination of increased cortisol, inactivity, lack of sleep, and eating, increases deposits of fat around the middle or on the abdomen.
Sleep Cycle and Cortisol
Cortisol, resulting from stress, interferes with falling asleep or remaining asleep. The cycle of hormone output, insulin release, and hunger continues. Shift work with its interrupted sleep patterns can be directly linked to belly fat deposit. Jokes about the overweight cop or fat nurse lose their humor when physiological rhythms are examined.
Cortisol and Stress
Stress results in increased adrenalin and increased cortisol. Ideally cortisol causes fats and sugars to enter circulation to increase energy for handling stressful situations. Appetite is increased and fatty foods are eaten. The blood glucose is raised, and then dropped, so cortisol is again present and the pattern repeats.
Reduce Stress (Cortisol) to Improve Sleep
Stress relief measures can break the cycle.
- Deep breathing via meditation or yoga
- Making lists of things that need to be done and crossing each item off as it is accomplished
- Relaxing in warm water
- Watching funny movies, comedy, laughter
- Healthy diet and exercise
- Vitamin C has been noted to reduce cortisol
- Recognizing and removing the source of stress, when possible, and when in one’s locus of control
Prescription Medication for Stress
Xanax, a benzodiazapine, affects the brain in such a way as to reduce stress for some people. Xanax had been the #1 drug prescribed in the US until Paxil and Lexapro surpassed it. Xanax was originally created to replace Valium, an addictive drug, but now is far more addictive than Valium.
The assumption here is by reducing stress pharmaceutically, one reduces rising levels of cortisol, thus belly fat. Anti-anxiety medicine will not induce weight loss but it may lessen the stress that causes one to overeat.
OTC Products to Reduce Cortisol in Order to Lose Belly Fat
- Cortislim
- Cortiburn
- Relacore
- Cortisol control
- Lean Xtreme, a “cortisol blocker” containing DHEA was withdrawn form the market.
These products contain either various amounts or combinations of Vitamin C, chromium, calcium, magnolia bark, green leaf tea, ginseng, B vitamins, and magnesium. They are a quick fix with negligible results of reducing cortisol. They have little effect on stress or on lack of sleep.
Sleep Aids for Insomnia and Interrupted Sleep Patterns
Improving sleep will bring hormone levels into normal range and work to reduce abdominal fat along with proper diet and exercise.
The average human needs between 7-9 hours of sleep for overall health maintenance. Over the counter sleep aids include:
- Chamomile,
- Melatonin (banned in Europe and Canada)
- Valerian,
- Dyphenhydramine combinations (benadryl, Tylenol PM,Sominex,etc.)
- Doxylamine combinations (Unisom)
Prescription sleep aids all include warnings of possible allergic reaction, eventual dependence, or bizarre behaviors such as sleep driving or amnesia.
Abdominal fat can be treated by increasing sleep, reducing stress, eating properly, exercise, and normalizing cortisol levels. These simple behaviors are sometimes difficult to achieve although can improve the quality of life.
Those who work night shifts or are considering them may want to read: Life of a Night Shift Nurse
Amy Andersen - Amy Andersen, MSN, ARNP, family & pediatrics certified, practices yoga and explores the inter-relationships of mind body fitness and ...
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