If you’re a superwoman in your 40s, managing work, family, and everything in between, no doubt you may be subject to a little stress every now and then. Whilst we all need a little cortisol (the stress hormone) which is designed to be helpful (like when you’re facing a lion in the wild). If stress becomes a regular companion, cortisol will rise, contributing to that annoying midsection weight gain – just what we need!

So, why are cortisol levels are higher in women at this stage of life? Simply put, we produce less progesterone as we get older, the hormone which helps to balance increased cortisol. When cortisol levels are high and without the balancing effect of progesterone to help mange it, our oestrogen levels are increased, which leads to weight gain around the middle. And to top it off, higher cortisol levels makes us crave more comfort foods, which you guessed it, are usually high in stodgy carbohydrates and saturated fats. So, ladies in a nutshell, we need to find ways to be LESS STRESSED!

Lets look at how cortisol can affect us in more detail:

Fat Storage

Cortisol prompts your body to store fat, particularly around the midsection. It’s like your body is prepping for an impending famine, even though you’re just stressing about juggling work and picking up the kids from school!

Craving Central

Stress often leads to cravings, and they’re usually not for kale salads. Nope, it’s usually for sugary, fatty, or carb-loaded comfort foods. And guess where those extra calories often settle? You got it, around the midsection.

Blood Sugar Spikes

Cortisol has a say in how your body manages blood sugar. When stress is high, your blood sugar levels can spike, causing insulin to swoop in. This rollercoaster can contribute to fat storage around the belly.

Metabolism Slowdown

Chronic stress can mess with your metabolism, causing it to slow down. A sluggish metabolism means fewer calories burned, which can lead to weight gain.

Lifestyle Choices

When you’re stressed, self-care might take a backseat. Exercise routines might dwindle, and those late-night snacks might become more frequent. These habits can contribute to weight gain, especially around the midsection.

Genetics

Some people are genetically predisposed to store fat around the midsection when stressed. It’s like a double whammy!

So, you get the picture, but how should we manage our stress levels and help reduce that annoying middle age spread?

Over the last couple of years, I’ve definitely noticed a change in my body (I’m 45) and I realise that I have to work harder now at keeping stress as reduced as possible. And after all, stress can manifest itself in many negative ways on a person, weight gain just being one of them.

Here’s a few things I’ve started to implement into my life to help me find my zen and lower cortisol:

Breathe Deeply

Simple yet powerful. Deep, slow breaths activate your body’s relaxation response, calming your mind and lowering cortisol levels. As Pilates goers, we have the upper hand when it comes to correct breathing, as we practice lateral breathing within our Pilates practice. Lateral breathing not only helps you stay ‘connected’ in your midsection, it’s also incredibly calming. So, use the skills and knowledge that you already have.

Exercise Regularly

Exercise helps release endorphins, those natural mood lifters. But not all exercise relives stress, in fact too much high intensity exercise can in fact spike our cortisol levels making things worse! Prolonged cardio is the worst offender for this, which is why it’s recommended that women over 40 opt for short bursts of HIIT, that do not increase cortisol as much. And of course Pilates is known for being a great stress relief. Not only, because of the calming effects of lateral breathing as discussed above, but also because it requires so much control and focus, which distracts the brain from stress and anything else in fact!

Acupuncture mat

At some point in the day (usually after I’ve put the kids to bed) I lay down for ten minutes and relax on my www.levelwellbeing.com acupuncture mat which forces me to relax. Plus the acupressure applied across the back and neck feels surprisingly good as it stimulates the back, neck & shoulders.

Connect with Nature

Spend time outdoors, whether it’s a walk in the park, a hike, or simply sitting by tree. Nature has a calming effect on our nervous system. My favourite time of day is a quick 30 minute walk around the park listening to my podcast, once I’ve dropped the kids at school. I know this may not be possible for everyone to fit into their day, but it’s important to find a time that’s just for you.

Healthy Eating

A balanced diet rich in whole foods can help stabilise blood sugar levels and prevent those stress-induced cravings.

L-Theanine

Calm supplements by Davinia Taylor www.willpowders.com an amino acid that helps reduce anxiety & boost sleep.

Cold water therapy

My portable Ice Bath by www.levelwellbeing.com is my new best friend! It helps release endorphins and lowers the heart rate, therefore helping reduce stress.

Get Enough Sleep

Prioritise good sleep. A well-rested body is better equipped to handle stress. This deserves another blog entirely, as it’s something I’ve struggled with on and off over the years.

Time Management

Organise your tasks, prioritise them, and break them into manageable chunks. A clear plan reduces overwhelm. As a business owner, I’ve found it essential to delegate.

Limit Stimulants

Reduce caffeine and alcohol intake. They can exacerbate stress and disrupt sleep. Again, there’s another blog post pending here, but I drink my coffee before midday and don’t drink anywhere near as much alcohol as I used to, as my body simply cannot handle it as I’ve got older.

Laugh Often

I know it sounds silly, but as adults life can sometimes get very serious and we have to remember to still enjoy ourselves! Laughter is a fantastic stress-buster. Watch a funny movie, go see some live comedy, or spend time with people who make you laugh.

Limit Screen Time

Give your eyes and mind a break from digital devices.

Set Boundaries

Learn to say no when you’re feeling overwhelmed with commitments.

Seek Professional Help

If stress becomes overwhelming, consider speaking with a therapist or counsellor.

Remember, there’s no one-size-fits-all solution. Experiment with different strategies to find what resonates with you. The key is consistency and making stress reduction a part of your daily routine. Life might still be busy, but armed with a few tools, you’ll be better equipped to navigate the storm with a calmer heart and a clearer mind.