Actor Vidya Malavade recently discussed how elevated cortisol levels can prevent weight loss, particularly around the belly area. She explained that anxiety and constant phone use trigger cortisol spikes, which keep the body in a permanent fight-or-flight state. This hormonal response causes inflammation and insulin resistance, making fat loss difficult despite regular exercise and healthy eating. Malavade shared her personal strategies to manage cortisol, including humming throughout the day, keeping her phone on silent mode, and practicing Bhramari breathing before sleep. Medical experts confirm that chronic stress keeps cortisol elevated, encouraging fat storage around the waist. In women, prolonged stress can disrupt menstrual cycles, increase cravings, and contribute to emotional eating. Simple measures like digital boundaries, breathing exercises, and prioritized sleep can help lower cortisol levels and support effective weight management.
Managing Cortisol Through Simple Daily Practices
Dr Richa Bharadwaj, consultant in obstetrics and gynaecology at Wockhardt Hospitals, Mumbai Central, explained that constant phone notifications act like mini alarms for the brain, keeping the stress system active. She recommended establishing digital boundaries such as silent mode for non-urgent alerts and a screen-free hour before bed. Other effective strategies include micro breathing breaks of 60 to 90 seconds three times daily, which signal the body to switch from stress mode to repair mode. Prioritized sleep with calming bedtime rituals, dim lights, and consistent timing can reset cortisol rhythms. The expert emphasized that the body needs nervous system care through rest and reduced stress triggers for workouts and healthy eating to show results.
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