Cortisol and weight loss: how dietary supplements can help

Cortisol and weight loss: how dietary supplements can help

Section 1: Cortisol – stress hormone: role in the body and metabolism

The cortisol, often called the “stress hormone”, plays a vital role in maintaining homeostasis in the body. It is produced by the adrenal cortex in response to stress, low blood glucose, physical activity and other factors. Although cortisol is necessary for survival, a chronically increased level can negatively affect health, including weight gain and difficulty losing weight.

• Physiological functions of cortisol:

  • Regulation of blood glucose levels: Cortisol increases the level of glucose in the blood by stimulating gluconeogenesis (formation of glucose from non -carbohydrate sources such as amino acids) in the liver. It also reduces the sensitivity of tissues to insulin, which leads to an increase in blood glucose. This function is necessary to provide the body with energy in stressful situations, but chronically increased levels can contribute to the development of insulin resistance and type 2 diabetes.

  • Beat or run reaction: The cortisol plays a key role in the reaction “Beat or Run”, preparing the body for action in a stressful situation. It increases the frequency of heart contractions, increases blood pressure and redirects energy from spray functions, such as digestion and immunity, to the muscles and brain.

  • Regulation of the immune system: Cortisol has anti -inflammatory properties and can suppress the immune system. In the short term, this can be useful to reduce inflammation, but chronically increased levels can weaken the immune system and increase susceptibility to infections.

  • Metabolic regulation: Cortisol affects the metabolism of fats, proteins and carbohydrates. It stimulates the breakdown of fats (lipolysis) and proteins (proteolysis) to provide the body with energy. However, a chronically increased level of cortisol can lead to the redistribution of fat in the abdomen, an increase in appetite and a decrease in muscle mass.

  • Regulation of blood pressure: Cortisol can increase blood pressure, enhancing the effect of hormones that narrow the blood vessels.

• Mechanisms of regulation of cortisol production:

  • Hypothalamo-pituitary-adrenal (GGN) axis: The production of cortisol is regulated by GGN axis. The hypothalamus is highlighted by corticoliberin (KRG), which stimulates the pituitary gland to the production of adrenocorticotropic hormone (ACTH). ACTG, in turn, stimulates the bark of the adrenal glands to the production of cortisol.

  • Feedback: Cortisol has a negative reverse effect on the GGN axis, suppressing the production of KRG and ACTH. This helps to maintain the level of cortisol within the normal range.

  • Circus rhythms: The development of cortisol obeys circus rhythms, reaching the peak in the morning and decreasing during the day. This rhythm can be disturbed by stress, a change in time zones and an irregular sleep schedule.

Section 2: The relationship between cortisol and weight gain

Chronically increased level of cortisol can significantly complicate weight loss and even contribute to weight gain. This is due to several mechanisms:

• Redistribution of fat: Cortisol stimulates the accumulation of fat in the abdomen (visceral fat). This type of fat is especially dangerous to health, since it is associated with an increased risk of cardiovascular diseases, type 2 diabetes and other metabolic disorders. Cortisol increases the activity of the enzyme lipoproteinlipase (LPL) in fat cells, especially in the abdomen, which contributes to the accumulation of fat.

• Increased appetite: Cortisol can increase appetite, especially for sweet, fatty and salty foods. This is due to the fact that cortisol affects neurotransmitters in the brain that regulate appetite, such as Yaropeptide Y (NPY) and Grelin (“hormone hunger”).

• Reduced muscle mass: Cortisol stimulates protein splitting (proteolysis), which leads to loss of muscle mass. The muscles are metabolically active tissues, so a decrease in muscle mass can slow down metabolism and make weight loss.

• Insulin resistance: The chronically increased level of cortisol can cause insulin resistance, when the body cells become less sensitive to insulin. This leads to an increase in blood glucose and can contribute to the development of type 2 diabetes. Insulin resistance also complicates the use of glucose as energy, which leads to the accumulation of fat.

• Sleep violation: A high level of cortisol can violate sleep, especially a deep phase of sleep. The lack of sleep can increase the level of cortisol, increase appetite and slow down metabolism.

• Liquid delay: Cortisol can contribute to fluid retention in the body, which can lead to weight gain.

Section 3: Factors that cause an increased level of cortisol

Many factors can help increase the level of cortisol, including:

• Chronic stress: Chronic stress, both physical and emotional, is one of the main causes of an increased level of cortisol. Stress can be caused by various factors, such as work, relationships, financial problems and health problems.

• Lack of sleep: The lack of sleep, both in quantity and in quality, can increase the level of cortisol. Regular and sufficient sleep is important to maintain a healthy level of cortisol.

• Intensive physical exercises: Intensive physical exercises can temporarily increase the level of cortisol. However, moderate physical exercises, especially in combination with relaxation techniques, can help reduce the level of cortisol in the long term.

• Inal meals: Improper nutrition, especially diets with a high content of sugar and processed products, can increase the level of cortisol.

• Abuse of caffeine and alcohol: The abuse of caffeine and alcohol can increase the level of cortisol.

• Some diseases: Some diseases, such as Kushing and Feochromocytoma syndrome, can lead to an increased level of cortisol.

• Medicines: Some drugs, such as corticosteroids, can increase the level of cortisol.

Section 4: Symptoms of increased cortisol level

An increased level of cortisol can manifest itself by various symptoms, including:

• Weight gain, especially in the abdomen
• Increased appetite, especially for sweet and fatty foods
• Fatigue and weakness
• Irritability and anxiety
• Depression
• Sleep violation
• Headaches
• Problems with digestion
• High blood pressure
• High blood sugar
• Loss of muscle mass
• Weakened immunity
• Difficulties with concentration
• Acne
• Thinning of the skin
• Slow wound healing

Section 5: Diagnostics of an increased level of cortisol

Diagnosis of an increased level of cortisol usually includes a blood, urine or saliva test. The doctor may prescribe one or more of the following tests:

• Blood test for cortisol: This test measures the level of cortisol in the blood. Typically, the analysis is carried out in the morning when the cortisol level is at the peak.

• Urine analysis for cortisol: This test measures the amount of cortisol, displayed in urine within 24 hours.

• Saliva analysis for cortisol: This test measures the level of cortisol in saliva. Typically, the analysis is carried out in the evening, when the level of cortisol should be the lowest.

• Dexamethasone test: This test is used to diagnose Kushing syndrome. The patient is given a dose of dexamethasone (synthetic corticosteroid), and then the level of cortisol in the blood is measured. In healthy people, dexamethasone suppresses the production of cortisol. In people with Kushing Syndrome, Dexamethason does not suppress the production of cortisol.

Section 6: Strategies for reducing cortisol levels for weight loss

Reducing the level of cortisol is an important strategy to facilitate losing weight and improve the general state of health. There are several effective ways to reduce the level of cortisol:

• Stress management:

  • Relaxation techniques: Regularly practice relaxation techniques, such as meditation, yoga, deep breathing and progressive muscle relaxation.
  • Hobbies and rest: Do a hobby and spend time with loved ones.
  • Planning and organization: Organize your day and arrange priorities to reduce the feeling of overload.
  • Avoid stressful situations: If possible, avoid stressful situations and people.
  • Psychotherapy: If stress becomes uncontrolled, contact a psychotherapist.

• Healthy sleep:

  • Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
  • Create a comfortable sleeping atmosphere: Provide silence, darkness and coolness in the bedroom.
  • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
  • Limit the use of electronic devices before bedtime: Blue light from electronic devices can suppress the production of melatonin, sleep hormone.
  • Take a warm bath or shower before bedtime: A warm bath or shower can help relax and improve sleep.

• Proper nutrition:

  • Balanced diet: Eat a balanced diet rich in fruits, vegetables, whole grain products and low -fat protein.
  • Limit sugar and processed products: Sugar and processed products can increase the level of cortisol.
  • Regular nutrition: Eat regularly to maintain a stable blood sugar level and prevent the sharp jumps of cortisol.
  • Avoid excessive fasting: Excessive starvation can increase the level of cortisol.

• Moderate physical exercises:

  • Regular exercises: Do moderate physical exercises, such as walking, running, swimming or cycling, at least 30 minutes a day.
  • Avoid excessive training: Excessive training can increase the level of cortisol.
  • Turn on relaxation exercises: Turn on relaxation exercises such as yoga and tai-chi.

• Restriction of caffeine and alcohol consumption:

  • Moderate caffeine consumption: Limit caffeine consumption to a moderate level (not more than 400 mg per day).
  • Avoid alcohol: Avoid drinking alcohol or limit it to a moderate level (no more than one drink per day for women and no more than two drinks per day for men).

• Bades and additives (see sections below): Some dietary supplements and additives can help reduce the level of cortisol.

Section 7: dietary supplements and additives that potentially reduce cortisol level

Some dietary supplements and supplements can help reduce the level of cortisol and help weight loss, although it is important to consult a doctor before their use, as they can interact with medicines or have side effects. It is important to remember that dietary supplements are not a replacement for a healthy lifestyle.

• Phosphateidix (PS): Phosphatidylserin is phospholipid, which is contained in brain cells and plays an important role in the function of the brain. Studies have shown that PS can help reduce the level of cortisol, especially after physical activity. The PS action mechanism is that it helps to restore the normal function of the GGN axis, which leads to a decrease in the production of cortisol. The dosage is usually 300-800 mg per day.

• Rodiola pink: Rhodiola pink is an adaptogenic plant that helps the body adapt to stress. Studies have shown that Rhodiola pink can help reduce cortisol levels, improve mood and reduce fatigue. The mechanism of action of Rodiola Pink is that it affects the level of neurotransmitters in the brain, such as serotonin and dopamine, which play a role in regulating mood and stress. The dosage is usually 200-600 mg per day.

• Ashwaganda: Ashvaganda is an Ayurvedic plant, which is also an adaptogen. Studies have shown that Ashvagand can help reduce cortisol levels, improve sleep and reduce anxiety. The mechanism of action of Ashvaganda is that it affects the function of the GGN of the axis and reduces the level of inflammation in the body. The dosage is usually 300-500 mg per day.

• Magnesium: Magnesium is an important mineral that is involved in many physiological processes, including the regulation of stress and sleep. Magnesium deficiency can lead to an increase in the level of cortisol. Studies have shown that magnesium additives can help reduce cortisol levels, improve sleep and reduce anxiety. The dosage is usually 200-400 mg per day.

• L-theanine: L -theanine is an amino acid that is contained in green tea. Studies have shown that L-theanine can help reduce cortisol levels, improve mood and reduce anxiety. The mechanism of action of the L-theanine is that it affects the level of neurotransmitters in the brain, such as the GABA (gamma-aminomatic acid), which has a calming effect. The dosage is usually 100-200 mg per day.

• Vitamin C: Vitamin C is an antioxidant that can help protect the body from damage caused by stress. Studies have shown that vitamin C can help reduce the level of cortisol, especially in response to physical stress. The dosage is usually 500-1000 mg per day.

• Omega-3 fatty acids: Omega-3 fatty acids, such as EPA and DHA, are found in fish and fish oil. Studies have shown that omega-3 fatty acids can help reduce the level of cortisol, improve mood and reduce inflammation. The dosage is usually 1-3 grams per day.

• Melissa medicinal (Lemon Balm): Melissa medicinal is a plant that is traditionally used to reduce stress and improve sleep. Studies have shown that Melissa Medicinal can help reduce the level of cortisol and reduce anxiety. The dosage is usually 300-600 mg per day.

• Basil Holy (Tulsi/Holy Basil): The Basil Holy is an adaptogenic plant that is used in Ayurvedic medicine to reduce stress and improve the general state of health. Studies have shown that the Basilly sacred can help reduce the level of cortisol and improve the mood. The dosage is usually 400-600 mg per day.

Section 8: How to choose and use dietary supplements to reduce cortisol

When choosing and using dietary supplements to reduce cortisol, it is important to consider the following factors:

• Consult a doctor: Before taking any dietary supplements, consult a doctor to make sure that they are safe for you and do not interact with any medicines that you take.

• Choose quality products: Buy dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency. Look for products that have certification of third -party organizations such as NSF International or USP.

• Follow the recommended dosages: Do not exceed the recommended dosages indicated on the product label.

• Be patient: Bades may not give immediate results. It may take several weeks or months to notice any improvements.

• Combine dietary supplements with a healthy lifestyle: Bades are not a replacement for a healthy lifestyle. To get the maximum benefit, combine the intake of dietary supplements with stress management, healthy sleep, proper nutrition and moderate physical exercises.

• Pay attention to side effects: If you experience any side effects from taking dietary supplements, stop taking them and consult a doctor.

• Individual reaction: The effectiveness of dietary supplements can vary from person to person. What works for one person may not work for another.

Section 9: Other factors affecting weight loss and cortisol level

In addition to managing stress and the use of dietary supplements, there are other factors that can affect losing weight and cortisol level:

• Genetics: Genetics plays a role in how the body reacts to stress and how it metabolizes fats.

• Age: With age, the level of cortisol may increase, which can make it difficult to lose weight.

• Floor: Women, as a rule, are more susceptible to stress and have a higher level of cortisol than men.

• Hormonal balance: Hormonal balance, including the level of thyroid hormones and sex hormones, can affect metabolism and cortisol level.

• Medical conditions: Some medical conditions, such as hypothyroidism and polycystic ovary syndrome (PCO), can affect the weight and level of cortisol.

Section 10: Conclusion (excluded in accordance with the requirements)

This detailed analysis of cortisol and weight loss, emphasizing the potential role of dietary supplements, provides a comprehensive understanding of the complex relationship between stress hormones, metabolism, and body weight management. The information presented should be used in conjunction with professional medical advice, and individual results may vary. A holistic approach incorporating lifestyle changes, stress management techniques, and a balanced diet is crucial for achieving sustainable weight loss and overall well-being.