Although some factors (like hormones or genes) may feel as if they’re working against you, your lifestyle makes a big impact on where you store fat — and can also help buffer you against the effects of stress. Here are five healthy habits to focus on.
Eat Nutrient-Rich Foods
A balanced diet is one that is plant-based and fiber-rich, says Lauren Harris-Pincus, RDN, the founder of Nutrition Starring YOU and the author of The Everything Easy Pre-Diabetes Cookbook, based in Basking Ridge, New Jersey. Focus on eating fruits, vegetables, legumes, nuts, seeds, whole grains, lean proteins, and healthy fat (like olive oil). Limit added sugar and ultra-processed foods. Following this pattern of eating offers several benefits. “This will keep energy levels more stable, keep you more satisfied and less likely to overeat, give you energy to exercise, and promote good sleep,” she explains.
Improve Your Sleep Hygiene
Exercise Regularly
Manage Stress With Mind-Body Practices
Speak to Your Doctor or Registered Dietitian
A registered dietitian can create a personalized plan for you based on your lifestyle, food and cultural preferences, cooking skills, medical history, and ability to afford and access healthy food, says Harris-Pincus. “This is not a one-size-fits-all plan you can find online,” she adds.
In addition, your doctor can evaluate you for underlying medical conditions and prescribe treatments for hormonal changes, such as menopause. Endocrinologists can also advise on medications and supplements that may be needed, though Isaacs points out that there are no supplements proven to be safe and effective for cortisol — and supplements are not regulated by the U.S. Food and Drug Administration (FDA), so it’s best to speak with your provider before starting any supplement for any reason.
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