If Diet and Exercise Are Not Reducing Weight, Cortisol May Be to Blame — Foods That Help Control It

Many people find their weight will not come down even when they follow a diet chart or exercise regularly, with belly fat in particular refusing to shift. According to nutritionists and doctors, a major reason behind this can be a rise in the body's cortisol hormone level.

Cortisol is essentially the body's stress hormone. Excess mental stress, irregular sleep or going without food for long stretches increases the release of this hormone from the adrenal glands.

When cortisol levels stay high for a long time, the body believes it is in danger and begins storing energy for the future. Metabolism slows down and fat accumulates, especially around the belly. The hormone also creates an intense craving for sweet and high-calorie foods.

Sea fish such as salmon, tuna or local sea fish can be kept in the diet. Walnuts, chia seeds and flax seeds are rich in omega-3 fatty acids, which reduce inflammation in the body and are effective in keeping cortisol levels under control.

Magnesium keeps the nervous system calm and improves sleep quality, which is essential for lowering cortisol. Spinach, pumpkin seeds, almonds, bananas and avocados provide plenty of magnesium.

The body's need for vitamin C rises in times of stress. Oranges, lemons, guavas, amla, strawberries and capsicum help reduce cortisol while keeping the adrenal glands functioning properly.

Gut health is directly linked to the brain and hormones. Sour yoghurt, fermented rice or fermented foods increase good bacteria in the gut, which helps reduce stress and cortisol.

The amino acid L-theanine in green tea relaxes the brain and lowers cortisol. Caffeine-free chamomile tea or tulsi tea also reduces stress. Dark chocolate with at least 70 percent cocoa is rich in antioxidants and flavonoids; eaten in moderation, it lifts the mood and reduces the release of stress hormones.

To keep cortisol under control, excess sugar, processed foods, excess caffeine and fried foods should be avoided, because these foods suddenly raise blood sugar levels and further stimulate cortisol release.

Suitable foods alone are not enough, however. Lowering cortisol also requires at least seven to eight hours of deep sleep every day, drinking enough water, and light exercise or meditation. Only when body and mind are free of stress do diet and exercise deliver their real benefit, and weight comes down naturally.