- Статьи
- Society
- Don't wake up famously: why excess cortisol prevents you from sleeping and losing weight
Don't wake up famously: why excess cortisol prevents you from sleeping and losing weight
The causes of excess weight are sometimes so far hidden that it is difficult to guess why a person is gaining weight. The so-called cortisol obesity occurs due to increased production of the stress hormone cortisol. It is produced in excess, in particular, due to anxiety and insomnia, affects the body, disrupting metabolism. How stress contributes to obesity, why extra pounds gain due to lack of sleep and which foods regulate cortisol levels - in the Izvestia article.
Why does the glucose level rise?
Cortisol is a hormone without which a person literally cannot live for several hours, says Denis Prokofiev, a general practitioner with the status of "Moscow Doctor."
— Cortisol is produced by the adrenal glands. It has two, probably, the most basic functions: the ability to increase blood pressure and increase the production of glucose levels. This is done in order to help a person in critical situations — the body mobilizes and overcomes problems," comments Denis Prokofiev.
With high blood pressure, when the blood is literally pounding in the temples, a person fights back, defends himself or flees, and an increased glucose level gives him additional energy. Without this feature of the body, it would be difficult for humanity to survive.
In the absence of a stressful situation, cortisol normalizes blood pressure and helps maintain its balance. It is also involved in anti—inflammatory processes, helps to remove toxins from the body, and is involved in allergies - it helps to mitigate allergic reactions and relieve inflammation.
— If cortisol levels regularly rise under the influence of constant stress, then factors affecting the increase in blood pressure and the intensity of glucose production will lead to extremely negative consequences. The cardiovascular system suffers, and problems with metabolic disorders appear," Denis Prokofiev continues.
In the event that blood pressure jumps, and sugar rises infrequently and for a short time, the harm to the body is minimal. But the doctor calls a prolonged increase in these indicators with increased concentrations of cortisol an extremely negative factor.
First of all, a person develops hypertension. And against the background of elevated cortisol levels, metabolic syndrome occurs — a complex metabolic disorder. In this condition, cholesterol metabolism is disrupted, and insulin sensitivity decreases. As a result, a person gains a lot of weight, and an increased appetite prevents them from resisting extra pounds. If you do not take care of yourself in time, the metabolic syndrome can lead to problems such as type 2 diabetes, atherosclerosis, arterial hypertension and coronary heart disease.
Insomnia and stress
At night, the whole body freezes and, like a computer, goes into sleep mode. Therefore, the production of all stress-activating hormones (adrenaline, norepinephrine, cortisol) decreases. The peak of cortisol production occurs in the morning, and in the evening the sleep hormone melatonin is already produced.
— That is why doctors always recommend observing sleep and wakefulness. And if a person has insomnia, that is, insomnia, then it is necessary to seek medical help with this problem. The lack of a good night's sleep leads to an increased cortisol content and the appearance of all the problems already listed," comments Prokofiev.
You can find out your cortisol level using a special test — a blood test will help you see the concentration of the hormone.
— This is important because elevated cortisol levels can be associated not only with stress and lack of sleep. In some cases, it signals the presence of diseases such as Addison's disease, Cushing's syndrome, adrenal cortex dysfunction, and others, warns Denis Prokofiev.
There is no magic pill to reduce cortisol. And if you do this by medical methods, then with the help of medications you have to increase the level of other hormones. This measure is justified in exceptional cases, Prokofiev believes.
— The main recommendations for reducing cortisol levels are to avoid stressful factors, increase sleep duration, increase physical activity and review the diet, — suggests Denis Prokofiev.
What foods increase cortisol
Sugar, fried foods, caffeine, fast food, corn starch, semolina, white bread, trans fats, red meat, pastries, sweet carbonated water and other foods contribute to increased cortisol production. This is confirmed by Anastasia Lebedeva, Associate Professor of the Department of Dietetics at ROSBIOTECH University, Candidate of Medical Sciences.
But how exactly does a bun or burger affect cortisol levels? The fact is that these foods consist almost entirely of fast carbohydrates, which are instantly absorbed into the blood from the digestive tract.
— Carbohydrates obtained from such a diet increase blood glucose levels, which stimulates the release of the pancreatic hormone insulin into the blood. This affects the level of cortisol in the blood. And the task of cortisol is to ensure the transportation of glucose from the blood to tissues (adipose tissue, liver, muscles) to form the body's "strategic" reserves, explains Anastasia Lebedeva.
Do not "provoke" cortisol before going to bed with a late dinner or drinks. Eating in the evening stimulates the release of insulin and then cortisol. And the stress hormone will again begin to form energy reserves in the organs and tissues of the body.
"After such a dinner, with minimal energy consumption at night (when a person is asleep), the mass of adipose tissue increases, and, accordingly, weight increases," the expert comments.
A person can get an additional boost of vigor and energy when drinking coffee, cocoa, energy drinks, sauces with added sugar, sweet juices and salty food. Meanwhile, all these products have a temporary stimulating effect, not having the best effect on the hormonal and nervous systems.
Excessive consumption of alcoholic beverages, especially low—quality ones, is also a stressful factor that can lead to excessive cortisol production. Excess alcohol leads to metabolic disorders in the body, in other words, to alcohol poisoning. The effects of partying can include discomfort, pain, palpitations, headache, nausea, restlessness, anxiety, and sleep disturbances.
— And the state of a hangover is often accompanied by fear, longing, remorse and anxiety. This is due to the effects of toxic alcohol biotransformation products on the brain and the body's autonomic system," Lebedeva explains.
According to the expert, people with a sweet tooth, lovers of sauces and fast food also often experience depression or the so-called generalized anxiety disorder due to the formed food addiction.
— After eating a meal with a high sugar content, there is a release of neurotransmitters (pleasure hormones), as well as insulin, which significantly stimulates appetite. And then an acute feeling of hunger quickly arises, and a sugary drink and a high—carb snack are required again to quickly feel full," Lebedeva continues.
Harmful juices
Even such a seemingly harmless product as packaged juices can unsettle a person. Such drinks contain a lot of fructose and sugar, which can provoke an unstable emotional state due to the release of adrenaline and insulin into the blood.
— In addition, the relationship between regular consumption of fruit juices and the development of type 2 diabetes mellitus and obesity has been proven. Fruit juices are recommended to be consumed freshly squeezed, 1-2 servings per week, warns Anastasia Lebedeva.
Food additives that improve the taste of dishes can harm physical and mental health. In particular, foods with a high content of monosodium glutamate are at risk. This additive is found in dairy products, fish and meat semi-finished products, confectionery.
If you snack on high-calorie fast food, then in addition to the risk of developing obesity, the risk of anxiety and depression increases, Lebedeva notes.
— Fast food lovers often complain of headaches, heart problems, dental deterioration, weight gain, flatulence. During the examination, doctors detect high cholesterol, hypertension and obesity even in people aged 20-30 years, says Anastasia Lebedeva.
The mood of fast food fans rises for a short time and only when eating a burger or other high-calorie and high-carb food. But after eating such a meal, people feel overwhelmed.
According to the candidate of sciences, another product that promotes the production of stress hormone is salt. Moreover, there are even more lovers of salty dishes than sweet tooths, and they are all at risk.
What you need to eat to lose weight
To stabilize mood and boost energy, Lebedeva advises eating protein-rich meals at least twice a day. The priority is low-fat meats, as well as cottage cheese and cheese.
— If you really want to eat fast food, then cook them yourself — at home, from natural ingredients. Add natural fresh herbs and spices to your food, such as ginger, cinnamon, cardamom, thyme, and mint. Such additives significantly enrich the taste of products and improve mood," summarizes Lebedeva.
Late in the evening, if necessary, the expert advises to have a snack with a small amount of protein food, vegetable salad (without oil dressing), vegetable soup and drink herbal tea.
Dr. Prokofiev recommends following the drinking regime. In particular, to physiologically reduce cortisol levels, you need to drink more fluids — 2.5 liters of water per day. In this case, the effect is similar to the effect of the so-called drip detox. In everyday terms, water dilutes the blood, which helps to reduce the level of the stress hormone.
Переведено сервисом «Яндекс Переводчик»
