Cortisol belly: why it appears and how to get rid of it

Fat accumulation localized mainly around the waist (sometimes also on the sides) is often called a cortisol belly, also known as a «spare tire» or «stress belly». In fact, the scientific term «cortisol belly» does not officially exist. This concept is mostly used to describe fat deposits in the lower back and abdominal area.

A cortisol belly can appear in both men and women, although it looks slightly different. In men, it usually manifests as a dense (sometimes firm) fat accumulation on the front of the torso. In women, it often appears as soft, loose folds or bulges distributed around the waistline. At the same time, there may be no excess weight on the arms, legs, or other parts of the body. This phenomenon is a real SOS signal indicating the need for immediate lifestyle intervention.

Causes of cortisol belly

The main (though not the only) cause of a cortisol belly is chronic stress. Cortisol is a hormone produced by the adrenal cortex that regulates metabolism, supports the immune system, and helps the body respond to stress and negative emotional states. It also enhances the effects of adrenaline and raises blood glucose levels.

Excess glucose is gradually converted into visceral fat, which accumulates around the internal organs in the abdominal cavity and under the skin. As a result, the risk of cardiovascular diseases, including atherosclerosis, as well as type 2 diabetes, increases significantly. Recent scientific studies have also confirmed a link between the presence of a stress belly and a higher risk of Alzheimer’s disease, which currently has no cure. When the body stays in a state of emotional tension for too long or too often, it produces significantly less melatonin, which disrupts circadian rhythms and negatively affects metabolism.

Additional factors that contribute to fat accumulation in the lower torso include chronic sleep deprivation. unbalanced or poor-quality nutrition, sedentary lifestyle and bad habits, such as smoking and frequent alcohol consumption.

How to get rid of stress belly

Getting rid of a cortisol belly can be quite challenging. It requires a comprehensive approach, including regular physical activity and a balanced daily diet.

An important and essential part of such a diet should be raw (unroasted) nuts. They contain tryptophan, a unique amino acid that converts in the human body into serotonin, often called the «happiness hormone». Serotonin helps reduce cortisol production.

Moreover, L-tryptophan, found in pumpkin seeds, cashew kernels, sweet almonds, and oils made from them, helps reduce the body’s negative reaction to social stress, thereby lowering psycho-emotional tension.

Nuts such as almonds, hazelnuts, peanuts, and walnuts also contain magnesium, a mineral that regulates inhibitory processes in the central nervous system and activates GABA receptors. Magnesium reduces excessive stimulation from glutamate and neutralizes the negative effects of cortisol, protecting neurons from stress and overexcitation.

In addition, nuts and cold-pressed nut oils contain phospholipids, which strengthen cell membranes (including nerve cells) and improve cognitive brain functions. This helps the brain process information more efficiently and react less intensely to stress factors.

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