Is stress causing your weight gain?

At the Hive Nutrition private practice, I take a holistic approach to health. For the clients I see, more often than not, weight changes are not purely based on energy in and energy out.  When asked to rate the impact of stress on their lives, 70% of my clients will give it 8/10 or more. Does this sound like you?

So, what are the biological impacts of chronic stress?  

I have to admit being a business owner and a mother of four, my life is by no means stress free. But how does this impact my health? Long term stress results in increased secretion of our body’s stress hormones, adrenalin and cortisol. Adrenaline initially increases our alertness; metabolic rate and energy levels increase.  Our body is primed to fight or flight. Once the initial surge of adrenaline reduces, cortisol mobilises pathways to help bring the body back in balance. Our appetites increase to replace spent energy and hunger levels are driven through the roof.

Cortisol helps to provide the body with excess glucose for energy, this counteracts insulin which signals our body to store energy. Chronically elevated cortisol leaves the body in an insulin-resistant state, whereby cells can no longer up-take glucose from the blood and the body continues to produce more insulin to compensate. Our bodies are left feeling tired and fatigued, and so turn to food for energy and comfort. This can lead to overeating, particularly comfort type foods that tend to be nutrient poor and high in energy - think chocolate, chips and lollies!! This eating style soon becomes habit just to get you through the day.

Over time, chronically elevated levels of cortisol can suppress the immune system, increase blood pressure, and suppress secretion of sex hormones oestrogen and testosterone causing disturbances in fertility and sexual function. Cortisol also suppresses the parasympathetic nervous system needed to effectively rest and digest, this often impacts sleep, driving you to your daily caffeine fix which exacerbates the adrenaline and cortisol cycle.

Have you noticed increased fat storage around your waistline?

Visceral fat cells located around major organs are the most sensitive to cortisol. This increase in central adiposity increases risk for many chronic conditions such as metabolic syndrome, diabetes and heart disease.    

Stress can manifest without us being aware of its impact on our lives. In women it can be the pressure to be the best mum, a great wife, all whilst balancing a career and a busy household. In men it can be the pressures of providing for their family or being seen as successful by work colleagues, family or friends. The body’s stress response is different between individuals, the way you and I perceive the same situation can be totally different.

How can we best manage Stress?

Much of our environment is beyond our control. You cannot affect it, but you can change the way you perceive it and the priority you place on it. Become tuned in to your body. Notice if you feel on edge, breathe short and shallow or consistently have an increased heart rate? Take time to prioritise your health by eating well and making time for exercise.

Exercise not only burns energy, but also allows us to neutralise stress and improve sleep which all in turn helps us manage weight gain. Restorative practices such as meditation, yoga or even deep diaphragmatic breathing helps remind our body that there is no imminent threat and stimulates the parasympathetic nervous system to rest and digest.

Lastly, I would encourage you to seek help from a professional in helping you understand how you perceive stressful situations and tips to help you manage them.