![\"flat-belly-bloating-nutrition-stress-health\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2024\/05\/flat-belly-bloating-nutrition-stress-health-1.jpg\")
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A bloated belly is not just an aesthetic or practical inconvenience<\/strong> (like when pants buttons are too tight); it signals something that needs adjustment in our diet or lifestyle.<\/p>\n 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.<\/p>\n Considering that the cause and consequence of a bloated belly is often stress<\/strong>, alongside diet, it’s clear how important it is to address the problem at its root.<\/p>\n Starting with cortisol, the hormone responsible for stress.<\/p>\n Cortisol is better known as the stress hormone.<\/strong><\/p>\n The adrenal glands produce it, and its level increases when the body faces physical or psychological fatigue.<\/strong><\/p>\n Are You Secretly Addicted to Stress? These Three Red Flags Should Alert You, According to a Harvard Psychologist<\/a><\/p>\n This hormone is crucial because it raises blood pressure, makes pain more bearable, and quickly and easily delivers sugars into the bloodstream<\/strong>, proving to be an ally in the fight against any enemy.<\/p>\n 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.<\/p>\n If someone suffers from generalized anxiety disorder, then the problem needs to be addressed.<\/strong><\/p>\n If produced in excess, this hormone continuously increases sugar levels in the blood <\/strong>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.<\/p>\n 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.<\/strong><\/p>\n The area most affected by stress is the abdominal region, as it increases visceral fat.<\/p>\n Why?<\/em> Because nature (perfectly) responds to perceived danger by storing fat reserves for survival purposes.<\/p>\n But abdominal fat, if not used as an energy reserve, can have serious consequences for the cardiovascular system.<\/p>\n The gut is also influenced by cortisol. Stressful situations can trigger unwanted gastrointestinal reactions, such as abdominal bloating.<\/strong><\/p>\n Experts from Harvard Medical School in Boston, USA,<\/em> 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<\/strong> (the happiness hormone, which is the exact opposite of cortisol).<\/p>\n 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.<\/p>\n If stress increases, digestion slows down<\/strong> so that energy remains available to deal with the stressors.<\/p>\n To minimize abdominal bloating,<\/strong> it is advisable to limit the consumption of foods such as beans, broccoli, Brussels sprouts, cabbages, cauliflower, lettuce, apples, pears, fish, and whole grains.<\/strong><\/p>\n Balance your intake of proteins and carbohydrates to control cortisol levels, as both are linked to the production of this hormone.<\/p>\n It’s also important to avoid foods and drinks that increase anxiety,<\/strong> such as those rich in caffeine or sugars.<\/p>\n Choose a healthy lifestyle, starting with a balanced diet, avoiding extreme weight loss and excessive weight gain.<\/strong><\/p>\n Flat Belly and Food: Plan Your Plate for a Flat Stomach<\/a><\/p>\n When cortisol causes a bloated belly and abdominal fat, you can (and should) also address them psychologically.<\/p>\n Relaxation techniques are an excellent solution, from autogenic training to<\/strong> yoga and mindfulness.<\/strong><\/p>\n Music can also help:<\/em><\/strong> classical music as well as ambient music have significant relaxing power.<\/p>\n Jazz, blues, soul, or the sounds of relaxing nature like rain and the ocean are also very effective.<\/p>\n If you prefer external help, the best treatment is cognitive-behavioral therapy. <\/strong>It\u00a0teaches how to manage anxiety, stress, and associated gastrointestinal disorders.<\/strong><\/p>\n![\"overthinking-thoughts-stress-cortisol\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2024\/05\/overthinking-thoughts-stress-cortisol.jpg\")
<\/p>\nWhat is Cortisol & What Does It Have to Do with a Bloated Belly?<\/h2>\n
What an Increase in Cortisol Entails<\/h2>\n
The Nervous System Associated with the Gut<\/h2>\n
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<\/p>\nHow to Combat a Bloated Belly at the Table<\/h2>\n
How to Solve the Problem Psychologically<\/strong><\/h2>\n