Stress and Weight Management

Chronic and increased levels of stress (job, family, illness, financial, poor nutrition, dieting, etc.) can have a negative impact on weight management.  During times of stress, a 'fight or flight' response is triggered in our body as a natural defense mechanism, which causes the release of various hormones.  One particular hormone secreted by our adrenal glands during times of stress is cortisol, which is also referred to as "the stress hormone".

Cortisol helps us meet stressful situations by:

• Regulating our blood pressure
• Helping the body to break down food for energy (metabolism)
• Releasing glycogen and ensuring the proper metabolism of glycogen
• Helping to fight inflammation
• Increasing memory functions
• Providing quick energy
  

Cortisol and Adrenal Fatigue

While cortisol has many positive effects on our body in the short term, sustained at high levels it has been shown to have many negative effects.  Sustained levels of cortisol can slowly tear your body down and put your health at risk.  Chronic stress and increased levels of cortisol can also cause a condition known as adrenal fatigue.

The main function of the adrenal glands is to produce adrenaline and other hormones, such as cortisol, DHEA (dehydroepiandrosterone), estrogen, and testosterone.  During normal times, periods of 'fight or flight' are followed by times of rest.  However, chronic stress severely taxes the adrenals, where they become overworked and strained by having to continually maintain high levels of cortisol.  Eventually, the adrenals can loose their ability to produce DHEA, which is needed to maintain the balance of your body's hormones.  This results in what is known as adrenal dysfunction or adrenal fatigue.  Symptoms of adrenal fatigue can include :

• Weakened immune system
• Impaired mental performance
• Increased blood pressure
• Impaired digestion
• Impaired metabolism
• Decreased muscle tissue and bone density
• Impaired endocrine and thyroid function
• Hormone imbalances
• Irritability and depression
• Fatigue
• Skin problems
• Autoimmune issues
• Weight Gain and difficulty in loosing weight
  

Stress and Weight Gain

Adrenal fatigue and cortisol levels that are either too high or too low can cause weight gain and make it extremely difficult to loose weight.  If you are experiencing symptoms such as severe fatigue, weight gain, depression, or insomnia, then you may want to see your doctor to request a cortisol test.  A cortisol test measures the amount of cortisol that is present in your blood, and it can indicate whether or not your pituitary and adrenal glands are functioning properly.

According to Elizabeth Scott, M.S. increased stress and sustained levels of cortisol can:

• "Slow your metabolism, causing more weight gain than you would normally experience, and make dieting much more difficult.
• Make you crave more fatty, salty, and sugary foods.  This includes sweets, processed foods and other foods that are typically less healthy and lead to increased weight gain.
• Alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia.  Too much stress has also been linked with metabolic syndrome, a cluster of health concerns that can lead to health problems such as heart attacks and diabetes.
• Affect where we store fat in our bodies.  Higher levels of stress are linked to greater levels of abdominal fat, which are linked with greater risks than fat stored in other areas of the body." ^[1]

Stress and Emotional Eating

In addition to wreaking havoc on your body and body chemistry, stress can also trigger emotional or nervous eating.  While increased levels of cortisol can make you crave salty and sweet foods, nervous energy - brought on by stress - can cause you to reach for food as a coping mechanism.  According to Elizabeth Scott, M.S., "when stressed or anxious, many people become 'orally fidgety'.  Sometimes this leads to nail biting or teeth grinding, and often it leads to eating when not hungry."⁽²⁾

Many of us tend to use food as a coping mechanism for all types of emotions.  Some of this may be biochemical, but some of it is also habit and learned behaviors.  Understanding why you eat is a key component to successful weight management.  Once you understand why you eat, you can work to make the appropriate changes.  If you are an emotional or nervous eater, then you will need to develop alternative coping skills. Click here to read more about Emotional Eating.

Stress Management

Fortunately, there are a number of stress management techniques that can be used to help manage stress and keep cortisol levels healthy.  In addition to using behavior modification and making lifestyle changes, the following relaxation techniques can be used to help you relax your body and your mind:

• Meditation
• Controlled breathing
• Yoga
• Music therapy
• Prayer
• Visualization and Guided Imagery
• Positive Affirmations
• Exercise
• Releases
• Gratitude
  

Sources:

[1] "Stress and Weight Gain: How Stress Can Affect Your Weight", by Elizabeth Scott, M.S., About.com 

[2] "Stress and Emotional Eating: What Causes Emotional Eating?", by Elizabeth Scott, M.S., About.com 

[3] "Adrenal fatigue - the effects of stress and high cortisol levels", by Marcy Holmes, Women's Health NP, Certified Menopause Clinician