By Scott Rollins, MD
Why do we stress? How can this lead to weight gain? And most importantly, what can we do to control stress and weight gain?
Stress is simply the real or imagined demands placed upon us, which provoke a physical and usually a mental response.
Stress provokes the fight, flight, and fatigue responses. These reaction are caused by several chemical messengers called hormones that are released from the adrenal gland.
At first, in the short-term, stress provokes the release of norepinephrine which starts the “fight” reaction. On a good day, this allows us to heighten our awareness, rise to a challenge, and perform brilliantly. When the demands become more pronounced, life-threatening, or beyond our control, the “flight” reaction starts, with another hormone called epinephrine (adrenaline). Now our heart rate really speeds up, hair stands on end, pupils dilate, and we are ready to run!
Repeated short-term stress or long-term stress, such as day in and day out conflict with the world causes the release of our “fatigue” stress hormone, cortisol.
Cortisol normally helps maintain blood pressure, blood sugar, and regulates the immune system. It also mobilizes energy reserves, turning fat into triglycerides and protein into glucose when necessary. Interestingly, it tends to move fat reserves from the periphery of the body into the the abdominal area, causing fat redistribution to the middle. The expanding waistline is due in part to cortisol.
With prolonged stress, cortisol begins to have negative effects. It will cause high blood pressure, high blood sugar, and high cholesterol – all of which are part of metabolic syndrome and lead to heart disease, stroke, and diabetes.
High cortisol levels will cause increased appetite, sugar and fat cravings, leading to weight gain, especially around the middle. One rough guideline to determine if you have too much abdominal fat is to simply measure your waistline at about the belly-button level. Ideal is <40 inches for men and <35 inches for women. Above that and you are likely showing signs of too much abdominal fat.
Completely avoiding stressors is not realistic in a complex world. Life has challenges we must deal with. The only way to beat stress is in changing the way we perceive and react to the stressors. Here are some tips:
Change response: For example, what is our reaction when someone cuts us off in traffic? Instead of getting all worked up and yelling obscenities, what if we wave and smile? Which reaction is likely to trigger the stress response more? Check your response to every situation and monitor whether you could react in a calmer fashion. Simply challenge yourself and see how you are responding.
Stress relief: Do mindful, relaxing activities such as deep breathing exercises, focused relaxation or meditation, yoga or tai chi, or simple exercise such as walking. This is proven to lower cortisol levels.
Diet: Eat a “Paleolithic” diet of lean protein with plenty of fresh fruits & vegetables. Avoid sugar, saturated fats, refined and processed foods. This helps your hormonal system operate smoother and controls some of the negative metabolic results from stress.
Rest: Plentiful sleep allows higher night-time levels of melatonin and growth hormone, two healthy hormones that help alleviate some of negative effects of cortisol.
In Health…
