Fat and Stress – How To Have Less Of Both!

Have you ever had the opportunity to have a wake up moment and finally “see” that you’ve put on 20-30 pounds or more? Did you feel shocked, baffled and confused about how it happened? Stress could be a major contributing factor.
A brief explanation on stress and hormones -In an acute stress situation, hormones are released by our neuroendocrine system. Adrenalin provides instant energy along with corticotrophin releasing hormone (CRH) and cortisol. High levels of adrenaline and CRH may actually decrease appetite at first helping us to stay alert and focused, helping us to escape danger. This is what is referred as the “fight-or-flight” response. Cortisol is another of the many hormones that kicks in and helps us replenish our nutrient stores after the stress has passed by increasing our appetite. While this can be a life saving system when we are in physical danger, chronic stress can be tied to an increase in appetite and can cause stress induced weight gain.

"Often, our response to stress is to sit and stew in our frustration and anger, without expending any of the calories or food stores that we would if we were physically fighting our way out of stress or danger," says Shawn Talbott, PhD, an associate professor in the Department of Nutrition at the University of Utah and author of The Cortisol Connection. Also, we often eat in response to stress, taking in more calories rather than expending them, which can make us temporarily feel more comfortable and give us something to do, but that is a learned habit. So whether or not it is our hormones, habits or a combination of both, the good news is that research shows us that there are proactive ways to relieve stress, stop and reverse the weight gain cycle! Here’s what the experts recommend:

1. Exercise- Exercise is the number one, very best stress-buster! Studies show that physical activity is one of the best ways to de-stress and re-energize. When you move your body produces a cascade of biochemicals, some of which counter the negative effects of stress hormones and you not only burn calories, you also boost your immunity to disease and release stress and anxiety. Exercise also helps to control insulin and blood sugar levels. As your blood starts pumping and your breathing increases, refreshing oxygen and nutrients are sent to every cell in your body. The increased flow also helps cells to clear out waste products faster, increasing energy!
Since exercise helps us burn body fat and manage weight, it also improves our physical appearance, enhances self-esteem and self-confidence, and improves mood and mental health. Regular exercisers report increased energy, improved ability to concentrate and reduced stress reactivity, which allows for calmer, saner, more proactive responses. Exercise also slows the aging process, which is very stress-relieving!

Pamela Peeke, MD, MPH, writes in her book, Fight Fat After Forty, “Simply put, it is imperative that we complete our body’s “fight-or-flight” response with the physical activity it expects, thereby breaking the stress-fat cycle. I now look at gym equipment as “fight-or-flight” simulators and the gym trainers as “fight-or-flight” instructors. It makes it more fun to realize that you are physically letting go and really getting into working off the hassles of the day. This gives your workout the life saving function of neutralizing your life stresses.”

Make exercise a priority. In her wonderful book, Women’s Bodies, Women’s Wisdom, Christiane Northrup, MD comments that “If we wait to take care of ourselves until everything else is done, there will never be time for exercise. If we don’t create exercise time, we’ll never have it. Moving my body rhythmically and repetitively helps me tap into my intuition….raising my heartbeat brings into play more of myself. My body wakes up and so does my mind. During my workouts, insights arise spontaneously.” Studies do show this to be true in that repetitive movement increases alpha waves in the brain, which is associated with enhanced intuition.

Make sure to choose activities that you enjoy. A combination of aerobic sports like walking or running, anaerobic activity such as strength training and stretching/relaxation activities such as Yoga provide the best results. It’s also important not to increase your stress so keep your workouts to a reasonable length – as little as 20-30 minutes a day, three to five days a week. The American College of Sports Medicine recommends 20-60 minutes of aerobic exercise, three to five times a week, for optimal fitness, with 2-3 strength workouts per week.

Flexibility is very important for overall health and stretching has many benefits, one of which is that it is a wonderful, relaxing way to end a workout. Remember to begin slowly if you are new to exercising. A supportive fitness coach and activity monitors such as an accelerometer or pedometer and a heart rate monitor can dramatically increase your effectiveness, safety and motivation!

Here are some other stress-reducing ideas to add:
•    Supportive nutrition- fiber, complex carbohydrates, combining proteins with carbohydrates
•    8 hours of sleep or whatever you determine is optimal for you
•    Devote time for relaxation 
•    Set boundaries- acknowledge feelings and learn to say “No”
•    Put yourself in your schedule for things that you want for you
•    Clear out clutter, on all levels
•    Ask for help – allow yourself to receive support
•    Develop an attitude of gratitude

The bottom line is that our health is an incredible gift and we express our appreciation and gratitude by nurturing and taking care of ourselves. When we do take care of ourselves our stress levels are manageable and we won’t be seeing the pounds creep onto our bodies.