A bloated belly is not just an aesthetic or practical inconvenience (like when pants buttons are too tight); it signals something that needs adjustment in our diet or lifestyle.
Abdominal fat, unlike fat in other parts of the body, adversely affects bodily functions and should be minimized to maintain health, even before considering physical appearance.
Considering that the cause and consequence of a bloated belly is often stress, alongside diet, it’s clear how important it is to address the problem at its root.
Starting with cortisol, the hormone responsible for stress.
What is Cortisol & What Does It Have to Do with a Bloated Belly?
Cortisol is better known as the stress hormone.
The adrenal glands produce it, and its level increases when the body faces physical or psychological fatigue.
This hormone is crucial because it raises blood pressure, makes pain more bearable, and quickly and easily delivers sugars into the bloodstream, proving to be an ally in the fight against any enemy.
However, these positive effects of cortisol are only beneficial when its level rises for valid reasons, such as when there is a real perception of potential danger.
If someone suffers from generalized anxiety disorder, then the problem needs to be addressed.
What an Increase in Cortisol Entails
If produced in excess, this hormone continuously increases sugar levels in the blood and not only that: it also causes insulin resistance and inflammation, which then lead to lowered immune defenses, thyroid dysfunctions, anxiety, anguish, nervousness, irritability, mineral deficiency, weight gain, and, indeed, a bloated belly.
High levels of cortisol in the body also cause loss of lean mass and simultaneously make weight loss resistance, making it harder to slim down.
The area most affected by stress is the abdominal region, as it increases visceral fat.
Why? Because nature (perfectly) responds to perceived danger by storing fat reserves for survival purposes.
But abdominal fat, if not used as an energy reserve, can have serious consequences for the cardiovascular system.
The Nervous System Associated with the Gut
The gut is also influenced by cortisol. Stressful situations can trigger unwanted gastrointestinal reactions, such as abdominal bloating.
Experts from Harvard Medical School in Boston, USA, and many other researchers affirm that a nervous system associated with the gut relies on the same type of neurons and neurotransmitters found in the central nervous system, such as serotonin (the happiness hormone, which is the exact opposite of cortisol).
This system of neurons and neurotransmitters controls intestinal movements to ensure ingested food progresses along the digestive tract and acts as a bridge for communication between the gut and the brain.
If stress increases, digestion slows down so that energy remains available to deal with the stressors.
How to Combat a Bloated Belly at the Table
To minimize abdominal bloating, it is advisable to limit the consumption of foods such as beans, broccoli, Brussels sprouts, cabbages, cauliflower, lettuce, apples, pears, fish, and whole grains.
Balance your intake of proteins and carbohydrates to control cortisol levels, as both are linked to the production of this hormone.
It’s also important to avoid foods and drinks that increase anxiety, such as those rich in caffeine or sugars.
Choose a healthy lifestyle, starting with a balanced diet, avoiding extreme weight loss and excessive weight gain.
Flat Belly and Food: Plan Your Plate for a Flat Stomach
How to Solve the Problem Psychologically
When cortisol causes a bloated belly and abdominal fat, you can (and should) also address them psychologically.
Relaxation techniques are an excellent solution, from autogenic training to yoga and mindfulness.
Music can also help: classical music as well as ambient music have significant relaxing power.
Jazz, blues, soul, or the sounds of relaxing nature like rain and the ocean are also very effective.
If you prefer external help, the best treatment is cognitive-behavioral therapy. It teaches how to manage anxiety, stress, and associated gastrointestinal disorders.
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This article first appeared on Grazia.it – Author: Camilla Sernagiotto
