Some experts estimate that an incredible 75-90% of all doctor visits are related either directly to indirectly to conditions caused by stress.
Stress is a major problem in todays world thanks to a number of factors including our addictions to social media, long working hours, lack sleep and lack of physical activity. While stress causes a variety of serious health conditions, once of the most prevalent which often clients are unaware of is its impact on our hormone levels which in turn impacts on our ability to maintain a healthy weight.
There are some immediate actions you can take to combat stress and its impact on your life.
- Get a good night’s sleep
Thos of you who have suffered from stress will know that stress can make it harder to get a good nights sleep. Cortisol is a hormone related to alertness, so one of its most important jobs is to keep us motivated, awake and responsive to our environment. Cortisol levels are typically highest in the morning, decreasing throughout the day and then dropping to their lowest at night, around the time we should be headed towards bed.
When levels of cortisol and other stress hormones like adrenaline are abnormally elevated throughout the day, it can be difficult to fall or stay asleep at night or you may wake up very early feeling red but still groggy. This lack of sleep in turn affects our levels of leptin and gherlin (our hunger hormones that dictate appetite and feelings of fullness after eating) which then impacts directly on our weight management and maintenance.
It is important to wind down before going to bed. Avoid using your devices (phones, tablets, gaming) for at least one hour before bedtime. When lying in bed, practise some deep breathing exercises or listen to some relaxing music. There are plenty of great apps to download like Headspace and Calm to assist you in preparing for a peaceful sleep.
- Eat healthily and cut back on sugar!
Its no surprise that many people notice that the more hectic and overwhelming their life or schedule becomes, the harder it is to stick to a healthy diet. This is especially the case when it comes to sustaining new formed eating habits as research shows that stress makes it more likely that you will resort back to older, ingrained behaviours and habits when responding to cues and triggers in you environment.
Because stress hormones can interfere with your mood, sleep and digestion, high stress levels commonly contribute to sugar and carbohydrate cravings. Additionally, research suggests that some people who are “high cortisol reactors” tend to consume more calories on days when they fee stressed compared to those considered “low reactors”.
Due to the effect of stress on hunger, high reactors are especially likely to crave sugary foods when feeling down or overwhelmed, which has been linked to increased risk for weight gain and various health problems.
Studies that have examined the associations between stress and eating behaviours have also found that high stress levels are an important risk factor for the development of many types of addictions, including food addictions.
Thus, stress may contribute to an increased risk for obesity and other metabolic diseases that are tied to eating hyper palatable, high calorie foods that have rewarding, mood boosting qualities
(like those that are highly processed, high fat and/or high sugar).
Thats because as stress decreases, levels of “happy hormones’ such as serotonin, we crave more comfort and pleasure from the release of neurotransmitters tied to rewarding (eating) experiences.
- Eat a variety of high fibre whole foods
Stress is one of the leading causes of digestive complaints and disorders, including constipation or diarrhoea (both commonly associated with having IBS (Irritable Bowel Syndrome), acid reflux
and food intolerances. This is because stress can increase inflammation in the body which can damage tissue in the gastrointestinal tract, thus interfering with proper nutrient absorption and increasing many other symptoms tied to leaky gut syndrome.
Not only will you not feel your best when dealing with indigestion, but all of the problems can make it tough to continue eating a variety of high fibre wholefoods which are critical for healthy weight loss. Additionally, lacking certain nutrients (due to malabsorption) might ramp up your appetite in attempt by your body to get vitamins and minerals it needs.
Of course, overeating due to stress can also cause digestive discomfort. Studies have found that increased stress hormones can disturb signals received via the appetite hormones which alert you when its time to eat and help guide how much you consume. Recent research suggests that gherkin secretion is “intensely responsive to both acute and chronic stress”.
- Exercise and stay active
While its possible to lose weight simply by eating a healthier diet, staying active is usually essential for weight maintenance, feeling fully confident in your body and maintaining overall health as you age.
Because stress increases inflammation and weakens the immune system, it can also contribute to symptoms that interfere with sustaining and active lifestyle – like lack of energy, slowed workout recovery, frequent illness and the development of pain, soreness and/or stiffness in your muscles and joints.
Spending a little time most days on exercise for the mind and body will help. Try practising mindfulness, deep breathing exercises, walking, running or a gym workout.
Not only will you start to reduce your stress hormone levels but you will also start to feel some much better.
In summary, the effects of stress on the body should not be taken lightly.
Find strategies that work for you so you can avoid developing symptoms of stress and improve your peace of mind.
Some ideas to get you started…
Try building in a morning routine which includes a walk/run or some meditation.
Switch to healthy snacks and reduce caffeine intake
Arrange to meet with a friend or family member for a chat.
Schedule time for a short walk during the day.
