Wan prɔblɛm we bɔku pipul dɛn gɛt na dat dɛn bɛlɛ big pas di ɔda pat dɛn na dɛn bɔdi. Ivin wen dem luk fo miro, dem de tink se, "Wetin mek na onli mi bele tan laik dis?" Sɔm pipul dɛn kin kɔl dis bak ‘ Kɔtisol Bɛlɛ’. Bɔt dis nɔto nem we dɔktɔ dɛn kin yuz fɔ mɛn pipul dɛn. Bɔt i kin bi sayn fɔ sho se ɔda tin de apin na yu bɔdi. So, wetin rili na dis? Lɛ wi tɔk bɔt dis simpul ɛn pɔlitiks tide.
Wetin mek na di bɛlɛ nɔmɔ kin big lɛk dis?
di tεm we dεn kכl ‘Kכtisol Bεli’ jכs min se di כmon kכtisol de mek fεt kכlכm rawnd yu bεlε. Bɔt di rial rizin fɔ mek pɔsin gɛt big bɛlɛ nɔto so simpul. Bɔku rizin dɛn de we kin mek wi du dis.
Tink bɔt am, na sɔm tin dɛn de kɔntrol wi bɔdi wet.
- Di it: Na di kayn shuga ɛn fat we de insay di it dɛn we wi de it.
- Ɛksesaiz: Aw wi kin du tin dɛn we wi kin du insay di de.
- Slip: Na di kayn slip we wi kin slip ɛn di kwaliti we wi kin gɛt.
- Jɛnɛtiks: Na di kwaliti dɛn we wi kin gɛt frɔm wi mama ɛn papa.
- Ɔda mɛrɛsin dɛn : Sɔm mɛrɛsin kin mek bak yu gɛt mɔ wet.
Apat frɔm ɔl dis, di ɔmon dɛn we de na wi bɔdi na big tin we kin mek wi gɛt mɔ wet. fכ egzampl, uman dεm we de kam nia fכ mεnopos kin stכr mכr fεt na say dεm lεk di hip εn bכtכk. Bɔt afta we yu dɔn pas 40 ia, as di ɛstrojen lɛvɛl de go dɔŋ, di fat kin gɛda na di bɛlɛ ɛn di ɔp pat na di bɔdi.
Di tin we impɔtant pas ɔl na dat tu kayn fat de we kin gɛda na di bɛlɛ. Wan na di fat we de ɔnda di skin (Subcutaneous fat). di כda wan na di fεt we de dכn dip dip rawnd di כgan dεm (Visceral fat). di fεt we de bכku rawnd dεn כgan dεm ya nכto gud tin. Bikɔs i kin mek pɔsin gɛt sik dɛn lɛk dayabitis ɛn at sik.
Wetin na di rilayshɔn bitwin kɔtisol ɛn we yu gɛt bɔku bɔku bɔdi?
Kɔtisol na wan ɔmon we wi adrenal gland dɛn de mek. Dɔktɔ dɛn kɔl am di "stress hormone." We yu fil se yu de trɛtin ɔ yu de fred, yu bɔdi kin rɛdi fɔ fɛt ɔ fɔ rɔnawe.
Bɔku pipul dɛn kin tink se we pɔsin strɛs fɔ lɔng tɛm, dat kin mek di kɔtisol lɛvɛl go ɔp, ɛn dis kin mek di bɛlɛ fat. Bɔt if wi luk di we aw dɔktɔ dɛn de si tin, .Fɔ bɔku pipul dɛn, dɛn nɔ dɔn pruv se dis na tin we kin mek dɛn du dis.
Bɔt sɔm mɛrɛsin dɛn de we kin mek di kɔtisol lɛvɛl abnɔmal wan. As wan sayd ɛfɛkt fɔ dɛn sik ya, di bɛlɛ fat kin gɛda.
Di sik we dɛn kɔl Cushing’s Syndrome
dis na di men kכndishכn we di kכtisol lεvεl dεm de hכy abnכmal. Dis kכndyushכn kin apin bikɔs ɔf wan tכmכro na di bכdi כ as sayd ifekt fכ sכm mεdikeshכn dεm. di men sayn na dat di an εn di leg dεm tכn, we di bεlε de big.
| Di kɔmɔn sayn dɛm fɔ Cushing Syndrome | |
|---|---|
| Di fes we de mek di fes big | Sɔm pipul dɛn kin kɔl dis bak "mun fes". |
| Wan smɔl smɔl fat we de na di sholda | Dɛn kin kɔl am bak "Buffalo hump". |
| Di we aw strɛp dɛn de sho na di bɔdi | Pink ɔ pepul strɛch mak dɛn na say dɛn lɛk di bɛlɛ, di hip, ɛn di bɔdi. |
| Fɔ mek di skin tan | Di skin kin rili tan ɛn i kin brus izi wan. |
| Ɔda tin dɛn we de apin | Dilayed wund hiling, akni. |
If yu gɛt dɛn sik ya, yu fɔ rili go to dɔktɔ .
Mɛtabolik Sindrom we pɔsin kin gɛt
Dis na wan kɔlekɛshɔn fɔ di sayn dɛm. Dis sik kin mek yu gɛt Tayp 2 Dayabitis , at sik, ɔr strok. Pipul wae gɛt dis sik kin gɛt bɔdi wae tan lɛk apul, dat min se dɛn gɛt mɔ fat na di bɛlɛ eria.
Yu gɛt dɛn kwaliti dɛn ya:Dɔktɔ kin no dis sik if i gɛt tri ɔ mɔ.
- Di say we di wɛst de rawnd: I pas 35 inch fɔ uman dɛn ɛn pas 40 inch fɔ man dɛn.
- Di ay blɔd prɛshɔn : 130/80 mm Hg ɔ pas dat.
- Di blɔd shuga we de go ɔp.
- di εlevεt triglisεrayd lεvεl dεm: i pas 150 mg/dL.
- di lכw lεvεl fכ gud kכlestכl (HDL kכlestכl): less dan 40 mg/dL pan man dεm εn less dan 50 mg/dL pan uman dεm.
Aw fɔ ridyus dis ‘Kɔtisol Bɛlɛ’?
fכ ridyus strεs (i.e., fכ lכs di kכtisol lεvεl) nכ go mek yu lכs weit wan nayt. Bɔt fɔ ridyus strɛs kin fayn fɔ yu ɔl yu wɛlbɔdi. I kin ɛp yu bak fɔ lɛf fɔ it bɔku bɔku it dɛn. Tray dɛn tin ya.
- Ɛksesaiz ɔltɛm: Pik sɔntin we yu lɛk. Dɔn yu nɔ go fil se yu dɔn bost fɔ du am. Fɔ waka at le 8,000 stɛp dɛn insay di de ɛn fɔ du ɛksashɔn fɔ mek yu nɔ ebul fɔ du di wok fɔ sɔm dez insay di wik, na fayn tin. Bɔt nɔ du am pasmak. If yu du ɛksɛsayz we yu nɔ rɛst, dat kin mek yu gɛt mɔ kɔtisol lɛvɛl bak.
- Mek slip bi di fɔs tin: Fɔ slip fayn na nɛt rili impɔtant. Gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. Gɛt lɛk 8 awa so gud slip ɛvride. Mek yu bedrum kol, dak, ɛn kwayɛt.
- Rilaks yu maynd ɛn bɔdi: Tin dɛn lɛk fɔ tink gud wan, fɔ du ɛksɛsayz fɔ blo dip, ɛn yoga kin mek yu nervɔs sistɛm kol ɛn mek yu nɔ strɛs.
- Go na do: Stɔdi dɔn sho se if yu spɛn jɔs 20 minit na grɔn lɛk pak, dat kin ridyus di kɔtisol lɛvɛl bad bad wan.
- Nɔ smok: Apat frɔm ɔda bad tin dɛn we pɔsin kin du we i smok, i kin mek yu gɛt mɔ kɔtisol ɛn i kin mek yu nɔ slip fayn.
- Mek yu gɛt gud padi biznɛs wit ɔda pipul dɛn: Fɔ spɛn tɛm wit yu padi ɛn fambul dɛn we de mek yu gladi ɛn kɔmfɔt, dat kin rili fayn fɔ yu maynd.
Yu tink se spɛshal it de fɔ ‘Kɔtisol Bɛlɛ’?
No patikyula "Kɔtisol Bɛlɛ Dayɛt" nɔ de. כltu, fכ fala sכm it dεm kin εp fכ ridyus inflameshn na di bכdi εn kכntrכl di kכtisol prodakshכn.
Fɔd dɛn we de ɛp fɔ ridyus kɔtisol:
- Fɔd dɛn we gɛt bɔku magnɛsiɔm: avokado, banana, dak chɔklɛt, brɔkoli, spinach.
- Fɔd dɛn we gɛt bɔku Omega-3 fat asid: Fish lɛk salmɔn ɛn tuna, chia sid, flaks sid, ɛn walnut.
- Fɔd dɛn we gud fɔ di gut wɛlbɔdi: yogɔt, kombucha.
Fɔ it tin dɛn we gɛt bɔku shuga, drink, rɔm, ɛn fɔ it pasmak kafin kin mek di kɔtisol lɛvɛl go ɔp.
Di it we dɛn kin it na di Mɛditarenian na fayn ɛgzampul fɔ dis. I de put wɛlbɔdi fat ɛn it dɛn we dɛn mek wit plant fɔs. Dat min se, .
- Bɔku frut, vɛjitebul, ɔyl
- Nat, lentil
- Whol grens (ɔt, bali, brawn rays) .
- Ɔliv ɔyl
- Fish we gɛt bɔku omega-3
- Chiz ɛn yogɔt insay mɔdareshɔn
- Na smɔl smɔl rɛd mit nɔmɔ
- I dɔn lɛf smɔl fɔ lɛ shuga ɛn drink dɛn we dɛn dɔn swit nɔ de.
Sɔplɛnt dɛn de we de ridyus kɔtisol?
Tek tɛm bad bad wan wit supamakit dɛn we se dɛn de ‘ridyus kɔtisol’ ɔ ‘ridyus bɛlɛ fat’. Dis nɔto mirekul mɛrɛsin fɔ strɛs ɔ kɔtisol lɛvɛl. Yu kin gɛt ɔl di vaytamɛn ɛn minral dɛn we yu nid frɔm it we gɛt wɛlbɔdi.
Pan ɔl we sɔm stɔdi dɛn dɔn sho se sɔm ɔyl dɛn lɛk Ashwagandha ɛn Rhodiola kin ridyus di kɔtisol lɛvɛl, dɛn nɔ dɔn pruv se dɛn kin ɛp fɔ lɛ pɔsin nɔ gɛt bɔku bɔku bɔdi. Dɔn bak, dɛn nid fɔ du mɔ risach bɔt dis.
Di tin we impɔtant pas ɔl: Nɔ ɛva bigin fɔ yuz ɛni supamakit ɔ ɔyl we yu nɔ tɔk to yu dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- ‘Cortisol Belly’ nɔto mɛdikal wɔd, bɔt na kɔmɔn wɔd bitwin pipul dɛn.
- Bɔku rizin dɛn de we mek di bɛlɛ fat kin gɛda. Fɔ it, fɔ nɔ du ɛksasaiz, fɔ slip, fɔ gɛt jin, ɛn ɔmon na sɔm pan di men tin dɛn.
- Fɔ bɔku pipul dɛn, dɛn nɔ dɔn pruv se kɔtisol, we kin mek pɔsin strɛs, kin mek di bɛlɛ fat gɛda dairekt wan.
- Bɔt sɔm mɛrɛsin dɛn lɛk Cushing’s Syndrome kin mek di kɔtisol lɛvɛl go ɔp ɛn mek di bɛlɛ fat. If yu gɛt ɛni ɔda sayn we nɔ kɔmɔn, go to dɔktɔ wantɛm wantɛm.
- Di bɛst we fɔ lɛf fɔ it bɔku bɔku it na fɔ fala di we aw yu de liv fayn layf. Dat min se yu fɔ it di rayt it, yu fɔ du ɛksɛsayz ɔltɛm, yu fɔ slip fayn, ɛn yu fɔ kɔntrol yu strɛs.
- Nɔ yuz ɛni ‘kɔtisol-lɔring’ sɔpɔtmɛnt if yu nɔ gɛt dɔktɔ advays.
👩🏽 ⚕️ Ɔda kwɛstyɔn dɛn (FAQ dɛn)
💬 🧐 Wetin na ‘Kɔtisol’?
Kɔtisol na ɔmon we di adrenal gland dɛn we de ɔp wi kidni dɛn kin mek bay insɛf. Bɔku pipul dɛn kin kɔl am di ‘stress hormone’ bikɔs na we wi de ɔnda sɔm kayn mental ɔr bɔdi strɛs na in wi bɔdi kin bigin fɔ mek mɔ pan dis ɔmon.
💬 😟 Aw dis kortisol homon go onli mek yu bele big?
We wi gɛt strɛs we nɔ de dɔn, di kɔtisol lɛvɛl na wi bɔdi kin kɔntinyu fɔ go ɔp. Dɔn wi bɔdi kin kip di fat rawnd wi bɛlɛ fɔ mek wi nɔ spɛn bɔku ɛnaji fɔ yuz tumara bambay. dis kin mek wi an εn lεg dεm tכn εn wi bεlε de kכmכt, we wi kכl ‘kכtisol bεlε’.
💬 💡 So wetin wi kin du fɔ ridyus dis ‘kɔtisol bɛlɛ’?
Fɔ ridyus dis, yu nid fɔ kɔntrol yu strɛs fɔs. Fɔ slip fɔ 7-8 awa na nɛt, fɔ kɔt di shuga ɛn flawa, ɛn fɔ du layt ɛksesaiz lɛk yoga ɔ waka go ɛp bɔku. afta dat di kכtisol lεvεl na di bכdi go kam bak to nכmal εn di fεt we dεn nכ want na di bεlε go mεlt.
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