Stress, Eating and Weight Gain - Weekly Challenge 2/14/2011

We all have heard that elevated stress may affect our risk for cancer, high blood pressure and cardiovascular disease. So, what is the risk factor for weight gain and obesity? This has been a substantial topic for researchers and fitness professionals over the past few years. It has been only recently that science has delved into the topic and studied the affects. What are the results?? Well, some people may gain more weight under stressful situations and some may lose it and some may have little change. Pretty typical results if I may say since we are all different. Just like a one size fits all diet or workout doesn't fit the individual the way we react to stress varies. Our abilities to handle stressful situations are individual. That being said how you manage your stress in your overall "healthy lifestyle" is important. It is a big component in the big picture of health and fitness for life.

When the body is stressed acutely the brain signals the release of stress hormones from the adrenal glands mainly epinephrine and norepinephrine. These are the hormones of the "flight or fight" response. The caveman response to being chased by a tiger. They increase heart rate, breathing, blood pressure and fat/carb breakdown. They prepare the body for a reaction. It's an automatic response. When the "threat" which triggered the response is gone the body returns to a normal state.

So what happens when we are continually stressed day in and day out say at our job??? Chronic stress releases several different hormones one being cortisol. When the stress does not wind down the cortisol levels stay elevated. Here's the kicker....elevated cortisol is known to increase appetite. In addition to increased appetite, elevated cortisol levels activate lipoprotein lipase the enzyme that makes us store fat especially in the presence of elevated insulin levels. Elevated cortisol also inhibits the breakdown of triglycerides, thus promoting more fat storage. Double that with stress related eating patterns and you are pretty much guaranteed to gain weight.

What do we do? We can't always take away our stressors. We are not always in control of say the deadline at work. Learning to manage our stressors and stress levels can be greatly beneficial not only to our waistline but to our overall health and well being.

Your weekly challenge is to incorporate strategies to manage your stress levels.

Here are a few healthy helpful options:

Exercise provides a distraction from stresses as well as helps to "reset" the fight or flight mechanism. Step out of your "stressful" environment for a few moments and take a walk around the block.

Meditation or Yoga allows inner reflection and quieting of the mind. Fiind a quiet place, close your office door and turn off your phone and computer for a few minutes.

Visualization - take yourself on a trip in your mind. Find a quiet space, close your eyes and go to your special place of comfort maybe a beach. Feel the sea air, hear the sound of the waves, hear the gulls.

Time Management. One of the biggest causes of stress is poor time management. Learn to prioritize. Avoid overcommitments. Use a daily planner and be sure to include a scheduled workout and breaks for yourself throughout each day.

Clean healthy nutrition. Eating clean fresh food and keeping hydrated can reduce your stress levels. Be sure to keep your body and brain fueled with quality nutrition throughout the day.

Taking time out for you. Recharge yourself. Again take time to plan "breaks" within your schedule. Take a walk, enjoy a chat with a friend over a cup of tea, read a book for a few minutes and don't forget you deserve a day off every now and then. Plan a get away from stress day.

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