- The WHO states that eight out of 10 people in the world live with stress.
- When physical and emotional fatigue lasts for long periods of time, the so-called Burnout Syndrome is generated.
- Maintaining a healthy weight is the key to preventing the onset of more than 100 diseases and conditions.
A common concern related to mismanaged stress is its impact on the ability to maintain a healthy weight. The body’s responses to stress – the hormones it releases – can influence fat storage, which can lead to changes in the microbiome, and the unhealthy comfort foods we eat can compound the problem.
types of stress
1. Short-term stress. It appears suddenly and is short-lived. For example, it can occur when there are traffic jams or long lines at the store when you are in a hurry. A short-term stressor can be minor and manageable without great difficulty.
2. Long-term stress. It is a constant battle against stressors: they can be repetitive or long-lasting situations or conditions that seem insurmountable. For example, many people face crippling debt or a job they hate. These types of threatening stressors can last for months, even years.
The body deals with these stressors differently, many things can happen, from chemical processes to behavioral changes.
Short-lived stress response
Short-term stress occurs when the body reacts to a risk, whether real or assumed. For example, when we are alone at home and we hear a strange noise, the brain could process it as a risk, we assume that it is an intruder, even when it is not.
Our body goes into “fight or flight” mode, causing our adrenal glands to secrete the hormones epinephrine and norepinephrine, which prepare the body for survival mode, in case it becomes necessary.
The increase in hormone levels raises heart rate, blood pressure, and the rate at which fats and carbohydrates are broken down in the system. Basically, these hormones change the metabolism to fuel that state of exaltation and ready to fight or flee. Once the threat is gone, the body can return to its normal state.
Long-lasting stress response
During long-term stress, exposure to “risk” —also in this supposed or real case— is prolonged, so that the organism can be physically and psychologically tense. Instead of short-lived spikes in hormones, the adrenal glands secrete cortisol, the main stress hormone.
The presence of cortisol in the body does not cause havoc. The tension derives from the elevation of the levels during prolonged periods of time. The body gets used to these levels and establishes a new baseline of tolerance.
Elevated cortisol levels stimulate the appetite. As if that were not enough, they can influence the level of insulin (which is responsible for regulating blood sugar) to increase. As insulin levels rise, cravings for high-calorie foods may arise to restore a reasonable level of blood sugar.
Vicious cycle of stress and weight gain
If cortisol remains present in the body for days, weeks, and even months, a vicious cycle is created. Elevated cortisol leads to increases in insulin levels that lead to lower blood sugar, and ultimately, a craving for sugar.
Not surprisingly, if our stress load isn’t reduced, we turn to “comfort foods,” which often provide a lot of energy in the form of refined sugar and are high in fat, giving the brain a calming effect.
In a way, comfort foods represent a brief respite from the stress response. When we experience that relief, we’re likely to reach for similar foods the next time we’re stressed and hungry. If that cycle lasts a long time, it will be related to weight gain.
But there’s something else about that vicious cycle of stress eating: Cortisol activates lipoprotein lipase (LPL), the enzyme responsible for depositing and storing fat.
Stress management involves building support systems before stressors become overwhelming, while stress coping involves a sense of survival or “getting by” during a stressful episode.
Making a stress management plan takes some forethought and planning, but once instituted, it can help get you through a tough day (remember, you can also consult a health professional). Some tips are:
Create a support system. You probably already have a network of family and friends, but it’s helpful to identify exactly who in that network can help, and when. And not just the names, write it down. It’s easier to ask for support by having a name and number on hand.
Set aside time to be alone. This really means spending time alone, without distractions or visitors. It is recommended that you reserve these spaces in your schedule, even five minutes can help to achieve a healthy weight.
Also read:
“For a Healthy Weight”, IMSS program to prevent chronic degenerative diseases
Reasons why people avoid healthy food
Celebrities accused of using this diabetes drug to lose weight