Hormones and Why You're Middle Is Like an Episode of Storage Wars (Mummy Tummy Series, Part 2)

I've actually never watched Storage Wars but it's still a good title for today's topic, which is hormones and how they affect fat storage. This is part two of the Mummy Tummy series, but even if you've never birthed a child, read on. There is something for everyone here at the barre!

The Skinny on Hormones

Excess fat storage is governed by caloric intake vs. expenditure, and hormones. Everyone thinks of the former when trying to lose fat, but the latter is just as--if not MORE--important. If your hormones are out of balance, all the calorie counting in the world isn't going to get you where you want to be.

Hormones serve as messengers, passing valuable information back and forth between our cells throughout the day and night. Hormone levels are never static--they ebb and flow depending on what's going on with your body. It's a question of less and more. Problems arise when hormone levels are out of balance, and a big one pertaining to fat storage and release is...

Cortisol

Cortisol is the hormone that your body releases when under stress. If you Google it, you will find myriad links along the lines of 'cortisol is of the devil and will make you fat, impotent and will ultimately kill you.' Maybe a little dramatic, but really, the anti-cortisol 'literature' out there is enough to make you think it's all bad and no good, and that's just not true. When your body is under threat, it is cortisol that works to control inflammation and release your body's energy stores (sugar and fat) to respond to the threat.

That's right--under the right circumstances, cortisol stimulates fat burning. You want your cortisol levels to be elevated when you're exercising, for example. It works with other fat burning hormones in this environment to release glucose and fat for energy. When cortisol is acting in concert with these other hormones (called 'catecholamines'--adrenaline and noradrenaline, and growth hormone), cortisol is your fat-burning friend.

The problem occurs when your cortisol levels remain high, or are chronically low.

This image shows cortisol naturally elevated in the mornings, and tapering off in the evening. Cortisol levels that are too high can make winding down at the end of the day more difficult. Sleep helps lower cortisol, so it becomes a vicious cycle.

Cortisol levels that are chronically high or low can interfere with your thyroid in various ways that blunt the use of fat as fuel, as well as how it interacts with other hormones like leptin and insulin. How the various hormones socialize is key, and the type of stress that is stimulating cortisol's production.

Acute vs. Chronic

Not all stress is bad. We talk about stress as if it's something to be avoided at all costs, but really, you need stress to get things done. Acute stress, like a deadline or a last-minute change of plans, can stimulate creativity and productivity. During these acute events, cortisol works in conjunction with catecholamines to release energy stores. Then, when acute stress has abated, those hormones recede.

What's more difficult is when stress is chronic--dealing with an ongoing situation day in and day out that causes elevated stress hormone levels is where the trouble starts. Imbalanced hormones resulting from chronic stress can affect you in the following ways:

• Blunting your body's sense of hunger and satiety--you feel hunger when you really don't need food, and you're less likely to feel satisfied after eating, prompting you to eat more.
• Increased cravings for fatty/salty/sweet foods
• Increased likelihood of fat storage, especially in your middle. And the crazy thing about belly fat is that more cortisol is produced in the belly fat itself, not just in the adrenal glands. So the more belly fat you have, the more elevated your cortisol levels will become.

And again, not all chronic stress circumstances are bad--I'd categorize adjusting to parenthood (with all it's challenges and sleepless nights) as a chronic stress event. Yes, we all love the blessed little nuggets, but living with them is stressful. Limit stress where you can, but chronic stress happens. We can't avoid it entirely, so the key is learning to cope with it.

Rest

One of the best ways to balance stress hormones is through rest--and I know, this is the sticky wicket, especially when we're talking to mothers. Sleep is very hard to come by with small children, and since I struggle with sleep even when no one is in my way, it's honestly a little painful to write about this. But we need rest. We need to prioritize rest and sleep. So, more of this:

I know even for good sleepers, getting to bed is tough. Evenings are often the only time we have to get things done or have time for ourselves, but start thinking of rest and sleep as one of the most important things you'll do today. Turn off whatever guilty pleasure is on TV and go to bed. If you're up too late right now reading A Mom Walks Into A Barre, please just shut me off. I'll still be here in the morning. Night night!

But rest is not just sleep. Many other rest-based activities can lower increased cortisol levels. Sex, cuddling, skin-on-skin contact reduces cortisol levels, so go snuggle with someone appropriate. Studies have shown people with pets have lower stress levels, so get a dog. If that's not an option, get a massage or a foam roller. Laugh with a friend. Be with your people. It's all so good for you.

Exercising for Stress Management

You knew I was going to tell you to exercise, right? But if your stress levels are high, how and how much you workout is important. In some cases, exercise can backfire. Good workouts for stress reduction include:

• Short, intense workouts. Really, just 10-15 minutes can do the trick. This produces the beneficial effects of acute stress. However, intense workouts should be short. Exercising at high-intensity for a longer period of time can have the opposite effect. It can stimulate intense hunger and increase cravings. Play around and see what works. Just remember that more isn't always better. Sometimes it's just... more.
• Slower, low-intesity workouts. You don't need to be out of breath and sweating profusely to reap the benefits of exercise. A leisurely walk, especially if it's outside, is very beneficial for lowering stress. Gentle yoga, dancing and stretching are very useful. 

Eating

• Avoid stimulants like caffeine and sugar. Doh! I know. You're sleep deprived and coffee is what's getting you through the day (am I projecting maybe?) Having a coffee in the morning is fine, but chain-drinking caffeinated beverages or sugary snacks will only exacerbate the problem. Sorry. So, less of this:
  
• Don't drastically cut calories. Living in a state of significant caloric deficit elevates cortisol, so don't get too gung-ho with the dieting. I could go on a nice spicy rant on this one and someday I will, but for now just focus on consuming high-quality calories, lots of fruits and veg, etc. More of these:
  
• Eat some quality carbohydrates! Carbs are your body's primary fuel source. Your body burns carbs first, then fat, which is why some advocate an extremely low carbohydrate diet. But eliminating them completely.... guess what? Elevates cortisol. So have a nice sweet potato, a bowl of quinoa, whatever non-processed carbs light you up.

The last thing I'll say about cortisol imbalance is that the whole thing is highly individual. These lifestyle factors impact people differently. Novices to exercise will experience more elevated cortisol levels than experienced exercisers, individuals will respond differently to stimulants, dietary changes, etc. Paying attention to your hunger and energy levels and food cravings can give you insight as to whether or not your stress hormones are in balance. And please, get some rest. Even if you can't sleep, rest, breathe, hug, love. Do lots more of stuff like this:

Sometimes that's the best thing you can do... for more reasons than just your middle.

Reader Question: What to do about the 'Mummy Tummy'? Part 1

Last summer, the Duchess of Cambridge made headlines for not only birthing the boy third in line to the British throne, but also leaving the hospital wearing a dress that showcased her one-day-post-partum midsection.

Not all that goes on in a mother's middle is exclusively baby. Kate won praise around the globe for being willing to show that everything doesn't go back to flat immediately after the little tyke is born. 

But many mothers are very distressed to find that months (or even years) after, things... well... just aren't the same. Last week I heard from three readers looking for ways to deal with their post-baby waists, and so I've been doing some exhaustive internet research^tm. It's actually turning out to be quite an in-depth topic, so I'm going to have to make it into a series. My first series! I feel like I'm growing as a blogger. 

 Before I continue, however, I would like to review with you my certifications and credentials:

.... {awkward silence} ....

Well. That was quick! Indeed, I have neither. I am simply someone who finds food and exercise interesting and does a lot of both. (Eating food and exercising, that is.)

Ok, with disclaimers out of the way, let's discuss. Basically, your midsection goes through an awful lot to accommodate your growing baby. Lingering mummy tummies result from a combination of weakened muscle, an excess fat layer around the middle, hormonal changes, and loose skin. Today we're going to talk about...

Skin

A big reason many mothers experience a saggy middle after giving birth is loose skin. We don't think of it this way, but skin is actually an organ--the largest one in our bodies. 

Skin looses elasticity with age, and this is a particular issue for those of us who didn't have our children until our 30's or 40's. When your tummy expands to accommodate the baby, then deflates after birth, it's a lot to ask of skin within a fairly short time frame. Loose skin is also a concern for people who lose a significant amount of weight very quickly, and it is seldom addressed by TV shows and magazine articles that celebrate extreme weight loss. Those contestants on the diabolical Biggest Loser? They all have issues with loose skin--guaranteed. You can't lose 50% of your body weight in four months without having skin issues.

Many people turn to surgery to address this, but before going under the knife, let's exhaust all other options, no? One way to address this is... 

Dry Skin Brushing

What is it?

Brushing your dry skin before a shower stimulates the lymphatic system. This is basically your body's drainage system, and it turns out that 1/4 of your body's detoxification occurs through the skin. Crazy, huh? The simple habit of brushing your dry skin facilitates this essential component of the circulatory system. It can improve skin tone and circulation and helps to reduce cellulite. Yay! 

How do you do it?

Use a natural, vegetable bristle brush. The bristles should be fairly stiff. This is my brush:

I think I bought it at a Whole Foods market for around $10. You can also find them at drug stores and on Amazon... along with anything else you might ever want. I kind of wish I had gotten one with a hand strap and detachable handle, but I was too cheap. Live and learn...

Begin at your feet and brush toward your heart in long, fluid strokes. Do not brush 'back and forth.' The strokes should be long and sweeping, moving toward your heart. Move up your body the same way. For your arms, start at the back of your hand and brush up the arm. Don't forget to extend the motion into the armpit, even if it tickles a little.

For your tummy, lightly brush counter-clockwise. (Try patting your head at the same time and singing 'I'm a little teapot' for an extra challenge.)

Your strokes should be light--it might feel slightly uncomfortable at first, but it generally produces a little tingly sensation. If your skin is sensitive, try adjusting the pressure of your strokes before resorting to a softer brush. Your skin should not be red or irritated long afterwards. Do NOT brush over cuts, rashes, Poison Ivy or other skin owies. 

I actually suspended my brushing routine during the very cold winter months because I quite frankly didn't want to be naked any longer than absolutely necessary, but now that we're up to a balmy 40 degrees, I'm back at it.

The great thing about dry skin brushing is that it seriously takes about 20 seconds. I do it while I wait for the water to heat up in the shower. The time and effort is really minimal. 

The Caveat: This needs to be a habit--please don't try it for three days and then tell me your skin hasn't snapped back like a rubber band. You really need to keep it up for at least a month to experience the benefits. Honestly, it's just part of my routine now. I brush my teeth, I brush my hair, I brush my skin, I brush crumbs off the table, etc. In the meantime, you'll notice brushing also serves to slough off dead skin cells, so your skin will be softer and smoother, too. Who doesn't want that?

In part 2, we'll discuss other fixes for the mummy tummy. In the meantime, happy brushing!