How Stress Can Make Us Gain Weight
Our neuroendocrine system is how the brain communicates with the body. This system will, in turn, activate our fight or flight response, which is activated under acute stress. This usually results in a temporary loss of appetite. However, when this response is going on day in and day out due to constant stress, it causes an increase in appetite. This constant stress response also signals the body to increase abdominal fat deposits. The extra fat is energy storage in response to constant stress.
The hormones released when we are stressed include:
Adrenalin: Gives us a jolt of instant energy.
Corticotrophin Releasing Hormone (CRH): Will decrease appetite only with acute stress.
Cortisol: Replenishes the body after the stress has passed, but with constant stress it remains elevated, increasing your appetite and abdominal fat stores.
The neuroendocrine system served the purpose of helping us out of physical danger (fight or flight) and then it would replenish. It was not designed for the constant stress that we face today! Unlike our ancestors, we generally do not expend calories by fighting our way out of danger or stress.
Constant stress causes weight gain, in particular, by depositing visceral fat around the belly. These fat cells lie deep within the abdomen and have been linked to an increase in both diabetes and heart disease. The fuel our muscles need during fight or flight is sugar, which is why we crave high glycemic index (GI) carbohydrates during stress.
Here are some things you can do to help reduce stress and your body’s response to stress:
1. Exercise: It burns calories and stored body fat while countering the negative effects of stress hormones and helping control insulin and sugar in the bloodstream.
2. Eat a low GI diet: This helps keep blood sugar levels steady and reduces the body’s need for insulin. A low GI diet will reduce cortisol levels to help control appetite and weight gain.
3. Get Enough Sleep: Sleep is how we recharge our batteries. When we don’t get enough good quality rest, cortisol levels rise, making us feel hungry - increasing cravings for sugar and high-GI foods.
4. Relaxation techniques: This works similarly to exercise to produce brain chemicals that counter the effects of stress and help you feel relaxed and calm. Frequent massage can aid in this.
5. Take Supplements: Scientific studies show that stress can deplete important nutrients such as B-vitamins, vitamin C, and minerals such as calcium and magnesium.
These nutrients are needed to balance the effect of stress hormones like cortisol and may help us burn fat. Even a good diet will not give your body all it needs to deal with constant stress.
Behavior modification is a crucial component to long-term weight loss for 30 days at a time. It provides education on eating low-glycemic index (GI), sample menus, list of low, moderate and high GI foods, daily recordings of your diet and exercise, positive affirmations and reminders for taking your supplements so you can take charge of your weight and form new, healthy habits.
Take charge of your stress!
Toning Tables, Far-Infrared Sauna, Nutritional Supplements and Weight Loss Aids as well as massage can be found at La Sorellas Spa.