Stress is Affecting Your Weight
Are you stressed? According to the American Psychological Assoc., about 25% of Americans rate their stress as an 8 or more on a scale of 10. That’s a lot of us dealing with a lot of pretty intense stress. Why does it matter? You may be thinking you can’t eat when you feel stressed. Or you may be thinking that you know you tend to eat more “comfort” type foods when you’re stressed. There’s an actual reason for that and here’s why: when you’re stressed now and then, your nervous system will send a message out to release adrenaline and this tends to put eating on hold while you address the issue at hand. The change occurs when stress is frequent or even chronic. In this state, your system pumps out different hormones (cortisol) and cortisol doesn’t shut down hunger, it ramps it up. Well, it goes to reason that when stress decreases the cortisol should also decrease. Yes - this is true - however when stress doesn’t leave, the cortisol remains elevated, as well.
All of this would be well and good perhaps if what we wanted to eat when we’re stressed is carrots and celery. Stress, however, seems to also affect our food preferences. According to this article in Harvard Health numerous studies in animals show that emotional or physical distress increases the intake of food high in fat, sugar or both. Why is that? It is possible that high cortisol along with high insulin may cause this reaction. It is also possible that ghrelin, which is a “hunger hormone” may also play a part. Interestingly, fat-and sugar-filled foods, once ingested “seem to have feedback that dampens stress related responses and emotions.” So you’re not imagining it - you want those foods and they appear to make you feel better!
Well that is fascinating, isn’t it? I don’t know if anyone saw my post a week or so ago about migraines and how I don’t want to eat when I’m in the headache (physical stress), but directly after, I crave high-fat foods. Some of you responded that this is your experience, as well. It turns out these foods really are “comfort” foods in that they seem to counteract stress. This cycle then perpetuates stress—induced craving for those foods.
Important to note is that eating isn’t the only contributing factor to weight gain when one feels stressed. Other factors include lack of sleep or poor quality sleep, exercising less, and drinking more alcohol - all of which can also contribute to excess weight. Now we see a stacking, so to speak, of potential saboteurs to weight loss or maintenance.
At this point, hopefully we can agree that stress could be a cause for our overeating.
How do we manage this issue?
What comes to mind first? Addressing the stressful situation to the best of our abilities. Recognize that situation and also your reaction. Acknowledge and accept what is happening and then decide what you can do to improve the situation. Removing oneself from a stressful situation long enough to calm your breath and therefore your nervous system, exploring meditation & yoga, engaging in regular exercise and quality sleep hygiene, and reaching out to a supportive social network are all beneficial strategies to relieve stress. Additionally, grocery shopping. Choosing healthy food choices whenever possible sets you up for success, preparing you for the stress hurdles to come. And let’s be honest, avoiding the high-fat, high-sugar food aisles in the store will keep it out of your cupboards. If it’s not there, you can’t eat it.
Woman meditating
Meditation & Yoga: The research showing positive effects of meditation and yoga on stress is currently countless and growing. There is also growing evidence that mindful practices encourage healthier food choices.
Healthy Nutrition: Focus on eating whole, nutrient dense foods. If this sounds daunting, start with 1/2 the plate. Can you fill half your plate with veggies as the first step?
Exercise: A true stress reliever, exercise releases “happy hormones” and can put a significant damper on stress. Yoga can also be considered exercise or try tai chi.
Sleep hygiene: Establishing a solid pre-sleep routine nurtures and protects this critical component. Sleep prepares the body and mind for action.
Supportive social network: Humans need humans. Calling upon your support people can contribute to reduced stress by serving as a distraction and also an outlet for emotional support. Cultivate a network by being a support person for others, as well.
In conclusion, managing stress to lose and manage weight is not only possible, it is within reach. The first step towards management of stress and weight is recognizing the existence of stress and acknowledge the importance of stress management. Start here and then begin to engage in the above strategies. Stress management is a practice that will gain strength and momentum and provide overall health and wellness benefits.