Is Stress Making You Fat?
Some people handle stress by undertaking great challenges and reaching for the stars. Many of us however react to pressure by reaching for a bag of chocolate chip cookies.
Stress can increase your risk for serious health problems, cardiovascular disease, stroke and can actually increase your appetite while widening your waistline.
STRESS AND EATING PATTERNS
Not only does stress increase our appetites, it typically makes us crave foods that are calorie laden and lacking in nutrients. Research shows that stress eaters make bad food choices. Some crave sweets, chocolate and baked goods, others crave salty crunchy foods like pretzels and others like fatty foods like ribs and burgers, while others swoon over creamy treats like ice cream cheese or whipped cream.
No matter difficult the challenge there is ways to handle life’s bumpy moments.
Here are some practical techniques for reducing the stress response that contributes to overeating
SEEK COMFORT BEYOND FOOD
Engage in pleasurable activities that pamper you! Do something fun that doesn’t involve calories here are a few options:
Get a massage
Take a nap
Go for a walk
Meditate
Call a friend
Have some coffee or your favorite tea
Have sex
Watch a favorite movie
TAKE CHARGE OF THE SITUATION
When faced with a stressful event ask yourself what you can change to minimize the pressure. We are never without working options even during the most of stressful of times. Elect to take charge of the situation instead of being a victim
EAT A VARIETY OF REAL FOODS THROUGHOUT THE DAY
Because stress affects blood sugar it is important to eat healthy meals throughout the day to maintain blood sugar levels. Don’t automatically reach for sugary carbs , include protein, veggie carbs ,and some fat in the meal as well. A well balanced breakfast gets you off to a good start and helps to maintain a high level of energy throughout the day which will reduce your cravings for sugary foods.
REPLENISH VITAMIN AND MINERAL STORES
Stress causes the body to burn more vitamins and minerals, specifically B complex magnesium and zinc. These are needed for blood sugar balance and when their levels drop stress levels increase. Also adrenal glands require more vitamin C during stressful times, and to offset these needs you may want to use a vitamin supplement or up your daily servings of fresh fruit and vegetables .
GET PHYSICAL
Moderate exercise can help reduce the body’s production of the stress response hormone “cortisol “ during times of stress.Cortisol is released by the adrenal glands when we are under sudden an unexpected stress, and it had many effects on the body, it releases fatty acids into the bloodstream to provide energy for muscles, low levels can create hypoglycemia, higher levels can increase the risk of diabetes, increase the amount of fat in the midsection(spare tire) and raise blood pressure to dangerous levels. Physical activity has a calming effect on stressed individuals. Studies have shown that exercise modulates mood, improves self efficacy, and self esteem and reprograms the brain for optimism instead of pessimism(Brownell1995) Try to maintain a consistent exercise program that combines aerobics and strength training, but don’t overdo it, too much can create the reverse effect and further increase cortisol levels.
AVOID DIETING
Don’t try to deprive yourself of any one-food group during stressful periods. High protein diets that restrict carbohydrates do not provide sufficient energy to shore up flagging energy levels. High carbohydrate diets that restrict fat and protein cannot fuel the energy demands of vital organs like the heart or maintain lean muscle mass in the face of increased muscle breakdown. Instead choose a well-balanced natural diet of foods that will provide the structural components for protein synthesis and adequate energy supply. Rather than diet watch portions of the foods you eat by using measuring cups and a scale. Leave a little on your plate (cancel your membership in the clean plate club!), and stay aware while eating, (no TV or reading,) push away from the table when you begin to feel full.
GET PLENTY OF REST
Research has shown that most Americans get at least 2 hours too little sleep per night (Bonner &Arand1995) Sleep deprivation affects blood sugar levels, reduces the production of human growth hormone increases the production of cortisol and reduces the secretion of lepton (the hormone that tells you are full and satisfied) Make it a point go to bed a little earlier each night during those trying times and aim for at least for eight hours of sleep. Rest is restorative to the body especially the nervous system and the adrenal glands
