Cortisol, often referred to as the stress hormone, is essential for the body's ability to handle stress. However, sustained high cortisol levels can throw off the balance of other hormones and lead to a variety of health issues. On April 11, nutritionist Nupuur Patil published a message discussing how cortisol levels affect weight reduction. She stated, "Cortisol is a stress hormone that messes up other hormones in the body including sleep hormone melatonin, thyroid, hunger and fullness hormones gherlin and leptin, glucose and insulin, and other hormones like prolactin which are important and decide how you lose or store fat." Also see | Constantly stressed? Six indicators that your body may have elevated cortisol levels.

Nupuur continued, "I tried every diet and exercise plan, but nothing worked, and I was losing hope. The reason I wasn't shedding pounds was because of high cortisol." She shared a personal story from her own weight reduction experience.

Nupuur addressed cortisol disruption in the body to fast track her weight loss journey. Here's how she did it.

Tips to reduce cortisol levels:

1. Avoiding caffeine

2. Maintaining a good bedtime routine

3. Cold exposure like ice baths, cold showers or dipping your face in ice water

4. Supplements like ashwagandha, fish oil (omega) and magnesium that are natural cortisol blockers.

“But wait there’s more. Everyone’s cortisol journey is different because everyone’s gut bacteria is different. So, the above tips won’t always work,” wrote the nutritionist. She added that it is essential to follow a personalised approach to understand what might work for us. 

What leads to high cortisol levels and chronic stress?

In a 2024 interview with HT lifestyle, Dr Mohit Sharma, Senior Consultant, Internal Medicine, Amrita Hospital, Faridabad said, “Chronic stress, a primary driver, leads to sustained high levels of cortisol, which in turn promotes the storage of visceral fat. Additionally, poor dietary choices high in refined sugars, processed foods, and unhealthy fats contribute to fat deposition, exacerbating cortisol belly. Sedentary lifestyles and inadequate exercise further compound the issue, promoting weight gain and reducing muscle mass. Sleep deprivation disrupts hormonal balance, including cortisol regulation, leading to increased appetite and fat storage.”

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