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If you are over 40 and want to lose weight, you may have heard that stress is one of the factors that can make it harder. Stress can increase the production of a hormone called cortisol, which can affect your metabolism, appetite, and fat distribution. Cortisol is also known as the “stress hormone” because it helps your body cope with stressful situations. However, when cortisol levels are too high for too long, it can have negative effects on your health and weight.
So how can you keep your cortisol levels under control and lose weight over 40? Here are some tips that may help:
- Eat a balanced diet that keeps your blood sugar levels stable. Avoid foods that spike your blood sugar, such as refined carbohydrates, sugary drinks, and processed foods. Instead, choose foods that are rich in fiber, protein, and healthy fats, such as fruits, vegetables, whole grains, lean meats, eggs, nuts, seeds, and olive oil. These foods can help you feel full longer and prevent cravings.
- Increase your intake of vitamin C, which supports the function of your adrenal glands. The adrenal glands are responsible for producing cortisol and other hormones that regulate your stress response. Vitamin C can help them work more efficiently and reduce the amount of cortisol they produce. Some good sources of vitamin C are citrus fruits, berries, kiwi, broccoli, peppers, and tomatoes.
- Increase your intake of omega-3 fatty acids, which can also help lower your cortisol levels. Omega-3s are essential fatty acids that have anti-inflammatory and mood-boosting effects. They can also help balance your hormones and improve your insulin sensitivity. Some foods that are high in omega-3s are flaxseeds, walnuts, fish oil, krill oil, and algae oil. You can also take supplements if you don’t get enough from your diet.
- Cut down on caffeine, chocolate, energy drinks, and alcohol. These substances can stimulate your nervous system and increase your cortisol levels. They can also interfere with your sleep quality and make you feel more stressed the next day. Instead of these drinks, opt for green tea, white tea, herbal tea, plant-based milk, or hot water with ginger. These drinks can help you relax and hydrate your body.
- Try some herbs that can promote relaxation and reduce cortisol levels. Some examples are valerian, sage, and rhodiola. Valerian is a herb that has sedative effects and can help you sleep better. Sage is a herb that has calming effects and can help you cope with anxiety. Rhodiola is a herb that has adaptogenic effects and can help you deal with physical and mental stress. You can take these herbs as teas, capsules, or tinctures.
- Increase your oxytocin level by hugging, talking, and making love. Oxytocin is another hormone that is involved in your stress response. It is also known as the “love hormone” because it is released when you bond with someone or experience pleasure. Oxytocin can counteract the effects of cortisol and make you feel happier and more relaxed. It can also improve your immune system and lower your blood pressure.
- Breathe more slowly and deeply. Breathing is one of the simplest ways to reduce stress and lower your cortisol levels. When you breathe slowly and deeply, you activate your parasympathetic nervous system, which is the part of your nervous system that controls relaxation. You also increase the oxygen supply to your brain and body, which can improve your mental clarity and energy levels. Try to breathe from your diaphragm rather than your chest and exhale longer than you inhale.
- Take magnesium or soak in a hot bath with magnesium flakes (also known as Epsom salt) or bitter salt. Magnesium is a mineral that plays a vital role in many bodily functions, including regulating your stress response. Magnesium can help relax your muscles and nerves and lower your cortisol levels. Many people are deficient in magnesium due to poor diet or stress. You can increase your magnesium intake by eating foods such as spinach, pumpkin seeds, almonds, avocadoes,
and dark chocolate. You can also take supplements or add magnesium flakes to your bath water. You can also add some soothing essential oil to your bath water such as lavender.
Menopause symptoms and stress
Many women enter menopause with exhausted adrenal glands due to excessive cortisol production caused by chronic stress. This explains why many women today suffer from intense symptoms of menopause such as hot flashes,
night sweats,
mood swings,
weight gain,
and insomnia.
Many women think that aging is the root cause of their weight gain,
even though stress should be looked for behind the symptoms.
No matter how healthy we eat,
we cannot digest stress.
You can only lose weight without stress.
Losing weight over 40 is not impossible,
but it does require some adjustments to your lifestyle.
By following these tips,
you can lower your cortisol levels and improve your health and well-being.
Remember that stress is not only bad for your weight,
but also for your overall health.
So take care of yourself and enjoy life!
