Stress is a normal, physiological response to life that happens to everyone. There are good stresses like getting married or having a baby and there are bad stresses like the death of a family member or losing your job. Long-term stress can have serious side effects on the body which is why it is important to learn to manage it so that it doesn't control you.
Stress Response
When you are faced with a stressful situation, your body can take different pathways to respond to the stress. The article "Cortisol Connection: Tips on Managing Stress and Weight" states that if you view the stress as a challenge to your control over the situation, norepinephrine, the "fight" hormone, is released. If the stress increases and a possible loss of control is perceived, then epinephrine, the "flight" hormone is released. If the stress continues and is seen as hopeless, you become more distressed and the brain releases the hormone cortisol, the "defeated" hormone. Cortisol regulates and mobilizes energy by moving your fat stores from one location to another. It also helps baby fat cells to grow up to mature fat cells.
Effects of Cortisol
When your body is under chronic stress, high levels of cortisol cause alterations in body cells and tissues. Studies have shown that high levels of cortisol are not only associated with increased appetite, cravings for sugar and weight gain, but also relocate the fat stores to the abdomen making you more likely to develop obesity, high blood pressure, high cholesterol and diabetes.
Stress Management
Stress must be controlled in order to prevent weight gain and eventually lose weight. Effective stress management begins by identifying what your stresses are. The Mayo Clinic states that there are two types of stresses--external and internal. External stresses are events that happen to you that are out of your control. This type of stress is controlled by lifestyle factors like healthy eating, physical activity and sleep. The Mayo Clinic suggests asking for help from others, learning to say "no" and learning problem solving and time management skills. Internal stresses come from your own thoughts, fears, uncertainties and beliefs. Strategies to manage internal stress include reframing your thoughts to become more positive, relaxation techniques and talking with a friend or counselor.
Nutrition
If you are suffering from stress and weight gain, consuming a diet full of fresh fruits and vegetables, fish, lean dairy and whole grains is a simple, cost-effective way to approach stress management. Stressfocus.com states that consuming too much caffeine and junk food can aggravate the symptoms of stress. By eliminating junk food, high fat and sugary foods, you will not only reduce your stress-related symptoms but also lose weight and prevent future weight gain.
Exercise
Exercise has many benefits associated with stress management and weight loss. Performing short, intense workouts can be a benefit to you because they are short in duration and effective at burning fat. Research has shown that your metabolism can stay elevated by 25 percent for up to15 hours after a high-intensity strength-training session. Exercise also releases your body's natural feel-good endorphins to help put you in a good mood. It improves your self-confidence and your ability to sleep which are effected by chronic stress.
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