If you exercise regularly and eat healthy foods but have not lost weight yet, it could be because of a hormone called cortisol.
This hormone plays a very important role in the body because it causes us to react to danger. Of course, if the level of this hormone is high in the body, it creates a series of problems for the body called Cushing’s syndrome.
This hormone is usually produced when you are under stress. This is why it is also called the stress hormone cortisol. Overproduction of this hormone damages the muscles and negatively affects the body’s metabolism, resulting in abdominal obesity.
Symptoms of high cortisol:
- State of anger, anxiety and depression
- Constant tiredness even if you have not done anything
- Headache
- Heart palpitations and high blood pressure
- High or low appetite and weight gain
- Digestive problems
- Frequent urination, constipation and diarrhea
- Sleep problems
- Memory deficiency
- Decreased body defense system
- Wrinkles and facial hair
- Puffy face and neck fat
How to reduce this hormone?
Foods you should not eat:
Caffeine, alcohol, sugary foods, sweeteners and potassium.
Foods you should eat:
Foods rich in phosphatidylserine such as herring and protein.
Foods rich in phenylalanine such as chicken, eggs, brown rice, broccoli, squash and artichokes.
Tryptophan-rich foods such as rice, soy, meat, eggs, milk and derivatives.
Foods rich in vitamin B5 such as dates, almonds, milk, salmon and oatmeal.
Increase the number of meals: Eat enough and 5 meals a day. Never try to skip a meal as this will increase cortisol production.
Exercise: Exercise 3 times a week but do not exceed 50 minutes. Excessive exercise raises cortisol levels. Do not exercise every 7 days of the week, be sure to rest 2 or 3 days a week.
Sleep well: Rest for 8 to 10 hours a day to lower cortisol levels and help the body recover.
Be relaxed: Look for relaxation and meditation techniques and apply them in your daily life.
Avoid stimulants: Do not consume energy drinks, caffeine or alcohol.
Take anti-stress pills and supplements: Vitamins C, B5, A, folic acid, zinc, ginseng, licorice, chromium, magnesium, calcium, chamomile and barley.
Drink plenty of water: Keep your body hydrated every day. Drink a glass of water in the morning on an empty stomach and at night before going to bed and make it a habit.
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