How Weight Loss Thrives through Cortisol Management, Plant-Heavy Nutrition, and Mindful Walking
Are you trying to lose weight to lower your blood pressure? Trying everything from exercising, dieting, yet despite all your efforts the scale doesn't budge? I spent many years yo-yo dieting once I noticed that after hitting 30 I would gain an average of about 9 pounds every 5 years. Multiply that by 3, and by age 45 I had gained 27 pounds! The way I always looked at it was that I had put on 27 of those 1 pound ground beef packages from the grocery store right on to my body (especially my butt, hips, and belly), and that just freaked me out!
The real change happened when I realized. that my blood pressure was out of control! That's a whole other story you can read in my "About" page. Realizing that I would leave behind or burden my family if I didn't figure out a way to get on track to better health, I decided to make a change no matter what!
One of the first things I learned was that just by losing 5 lbs, I could lower my blood pressure, maybe not to my desired reading but atleast get it moving in the right direction. I had tried for years to lose weight and keep it off, but I was not addressing the common root cause of my weight gain and hypertension.
That root cause was high cortisol levels. Discovering the link between cortisol, inflammation, and weight gain can always be traced back to stress, and chronic stress leads to cortisol production in large amounts, which leads to obesity and weight gain. (1.)
In this fast-paced modern world, where stress levels run high, and unhealthy eating habits prevail, yo yo dieting with fad diets; weight loss has become a challenging pursuit for many. This can be explained by cortisol stimulating your fat and carbohydrate metabolism to give your body a rush of energy as it prepares to fight off a threat. Your appetite naturally increases to signal that your body needs more fuel to keep up with the energy demand.
While fad diets and intense workout regimens promise quick results, they often neglect the crucial connection between our minds and bodies. This blog post explores the symbiotic relationship between cortisol management, plant-slanted nutrition, and walking as a simple form of exercise that serve as a powerful triad that promotes effective weight loss and overall well-being by reducing inflammation and cortisol levels.
The real change happened when I realized. that my blood pressure was out of control! That's a whole other story you can read in my "About" page. Realizing that I would leave behind or burden my family if I didn't figure out a way to get on track to better health, I decided to make a change no matter what!
One of the first things I learned was that just by losing 5 lbs, I could lower my blood pressure, maybe not to my desired reading but atleast get it moving in the right direction. I had tried for years to lose weight and keep it off, but I was not addressing the common root cause of my weight gain and hypertension.
That root cause was high cortisol levels. Discovering the link between cortisol, inflammation, and weight gain can always be traced back to stress, and chronic stress leads to cortisol production in large amounts, which leads to obesity and weight gain. (1.)
In this fast-paced modern world, where stress levels run high, and unhealthy eating habits prevail, yo yo dieting with fad diets; weight loss has become a challenging pursuit for many. This can be explained by cortisol stimulating your fat and carbohydrate metabolism to give your body a rush of energy as it prepares to fight off a threat. Your appetite naturally increases to signal that your body needs more fuel to keep up with the energy demand.
While fad diets and intense workout regimens promise quick results, they often neglect the crucial connection between our minds and bodies. This blog post explores the symbiotic relationship between cortisol management, plant-slanted nutrition, and walking as a simple form of exercise that serve as a powerful triad that promotes effective weight loss and overall well-being by reducing inflammation and cortisol levels.
1. The Cortisol Conundrum: Unraveling the Stress-Weight Connection
Cortisol, often referred to as the stress hormone, plays a significant role in our body's response to stress. When stress becomes chronic, cortisol levels can skyrocket, leading to a range of negative impacts on our health, including weight gain and difficulty losing excess pounds.
Continuous elevated cortisol levels can cause a cascade of disrupting events in our body that lead to high blood pressure such as:
Continuous elevated cortisol levels can cause a cascade of disrupting events in our body that lead to high blood pressure such as:
- Increase in appetite which leads to cravings for comfort foods rich in sugar and unhealthy fats.
- Raises insulin levels, which drops blood glucose levels and causes you to crave sugary, fatty foods. These comfort foods also cause your body to release dopamine and serotonin which have a calming effect. (2.) Sugar and fat are culprits in weight gain and link cortisol to weight gain.
- Vasoconstriction: when blood vessels constrict, leading to an increase in peripheral resistance. This makes it harder for blood to flow through the vessels, thereby raising blood pressure.
- Promotes the retention of sodium and water by the kidneys. This can result in an increase in blood volume, which, in turn, elevates blood pressure (3.)
- Interfere with the production or action of nitric oxide, a molecule that helps relax blood vessels. Reduced nitric oxide availability can contribute to higher blood pressure. (4.)
By incorporating holistic and mindfulness practices like meditation, deep breathing exercises, infrared sauna, yoga and even dancing for fun into our daily routines, we can effectively manage cortisol levels. These practices help to bring a sense of calm and balance to our minds, reducing stress and its impact on our bodies. As cortisol levels stabilize, the weight loss journey becomes more manageable and sustainable.
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2. Plant-Slant Power: Nourishing the Body for Optimal Health
A diet heavy in plants has gained popularity not only for its positive impact on the environment but also for its numerous health benefits, including weight loss and cardiovascular health. Fruits, vegetables, whole grains, legumes, nuts, and seeds are rich in essential nutrients, fiber, and antioxidants that support our overall well-being by keeping our numbers in check.
When transitioning to a plant-heavy or plant-based diet, focusing on whole and minimally processed foods is key. These nutrient-dense choices provide a feeling of fullness, making it easier to enjoy your food without feeling restricted. Since plant foods are made up with mainly with nutrients, vitamins, minerals, fiber, and water; you can refill your plate as much as you need. Additionally, plant-based diets have been linked to a reduction in inflammation and improved metabolism, further aiding in weight loss.
3. The Art of Mindful Walking: Moving with Purpose
In the digital age, we often find ourselves glued to screens and sitting for extended periods, contributing to a sedentary lifestyle. However, intense workout routines are not the only way to lose weight. Mindful walking when practiced regularly, can be an effective and enjoyable exercise for weight loss and improved fitness.
Mindful walking involves being fully present in the moment, paying attention to each step, breath, and sensation, all which help to lower cortisol. Mindful walking helps clear the mind, reduces stress, and improves mood. By incorporating mindful walking into daily routines, we increase our overall activity levels and burn calories without feeling the burden of an intense workout. The American Heart Association recommends 150 minutes of cardio exercise per week. This can be as simple as walking 30 minutes/5 days per week.
Creating a Holistic Weight Loss Approach
Creating a Holistic Weight Loss Approach
The true power of weight loss lies in embracing a holistic approach that connects the mind, body, and spirit. The Mindful Triad - cortisol management through mindfulness practices, plant-heavy or plant-based nutrition, and mindful walking - create a powerful synergy that promotes sustainable weight loss and a healthy heart.
The journey towards weight loss need not be marked by extreme diets and exhausting workouts. Instead, the secret lies in adopting mindfulness practices to manage cortisol levels, embracing the nourishing benefits of a plant-based diet, and incorporating mindful walking into our lives. By fostering a mindful connection between our thoughts, actions, and food choices, we unlock the door to a healthier and more balanced lifestyle, where weight loss becomes a natural outcome of self-care and well-being. Remember, every step taken mindfully brings you closer to your health goals and a happier, healthier you.
References:
(1.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958156/#CR7
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