Why Your Metabolism is Slow: You're Running on Your Stress Hormone, Cortisol
When it comes to understanding metabolism, most people think about calories in and calories out (so just weight loss). However, there's much more to metabolism and one crucial factor that can significantly impact your metabolic rate is stress. Chronic stress triggers the release of cortisol and we need cortisol but not long term. SO many of us are constantly triggering cortisol from prolonged stress (that is probably being ignored) that it’s slowing your metabolism down.
Understanding Cortisol and Its Impact on Metabolism:
Cortisol, often referred to as the "stress hormone," is released by the adrenal glands in response to stress. Its primary function is to mobilize energy stores, increase blood sugar levels, and prepare the body for a fight-or-flight response. However, as mentioned above, when stress becomes chronic or prolonged, cortisol levels can remain elevated. This will eventually lead to several negative effects on metabolism.
Muscle Breakdown:
Elevated cortisol levels can lead to muscle breakdown, known as muscle catabolism. Cortisol encourages the breakdown of muscle protein into amino acids, which can be converted into glucose for energy. With decreased muscle mass, your basal metabolic rate (BMR) decreases, reducing the number of calories your body burns at rest.
Increased Fat Storage:
Cortisol stimulates the storage of visceral fat, particularly around the abdomen. This type of fat is metabolically active and releases fatty acids into the bloodstream, affecting insulin sensitivity and contributing to insulin resistance. Insulin resistance can further slow down metabolism and increase the risk of metabolic disorders like diabetes and obesity.
Hunger and Cravings:
Stress and cortisol can influence your appetite and food choices. Some people experience an increase in appetite and cravings, particularly for high-calorie, sugary, and fatty foods. Consuming these types of foods in response to stress can lead to weight gain and a further disruption of metabolic processes.
Disrupted Sleep:
Stress and elevated cortisol levels can disrupt sleep patterns, leading to inadequate sleep or poor sleep quality. Lack of sleep has been associated with metabolic dysregulation, including decreased insulin sensitivity and increased appetite-regulating hormones, such as ghrelin. These factors can negatively impact metabolism and contribute to weight gain.
Managing Stress for a Healthy Metabolism:
Practice Stress Management Techniques:
Incorporate stress management techniques into your daily routine. These may include meditation, deep breathing exercises, yoga, journaling, or engaging in hobbies that promote relaxation and mindfulness.
It's also important to be aware of how much stress you’re taking on. Are you always on the go? Can you sit still? Is it hard to have a rest day? Do you sit down for meals? If you struggle to find rest in your normal routine you may be stuck in a stress cycle.
Smart Movement:
While exercise can be a great stress reliever, it can also be an additional stressor. Find movement that feels good like walking, yoga or barre. If you have the energy to do more, great! Just be aware of signs that exercise is causing more stress. Things like fatigue during workouts, fatigue after, extreme soreness or headaches.
Prioritize Sleep:
Establish a consistent sleep routine and aim for 7-9 hours of quality sleep per night. Create a sleep-friendly environment and practice relaxation techniques before bed to improve sleep quality. You may even consider investing in blue light blocking glasses to wear in the day to help stimulate melatonin at night.
Balanced Nutrition:
Support your body's stress response and metabolism by nourishing it with a balanced diet. Include a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid relying on comfort foods high in refined sugars and unhealthy fats during times of stress. If you want to dive even deeper into what food your body needs, you can get a mineral test to see what your body is deficient in. You can get that through my intro package here.
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Remember, metabolism is connected to weight loss resistance, bloating and fatigue so this can benefit anyone with symptoms!
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