Stress and weight gain are closely intertwined. Chronic stress contributes to changes in appetite, metabolism and eating behaviours which can all lead to weight gain.
What is stress?
Stress is the body’s natural response to challenges. When one is faced with a stressful situation the body releases hormones such as cortisol and adrenaline triggering the fight or flight response. These stress hormones slow down the physiological processes that aren’t crucial to surviving an immediate threat, like metabolism, and speed up the survival ones.
While this response is essential for survival in dangerous situations, chronic stress levels can lead to negative impact on various bodily functions. The raised cortisol hormone levels raises blood pressure, insulin and suppresses the immune system. As insulin levels go up, the blood sugar drops craving unhealthy fatty sugar foods.
Does stress cause weight gain?
Chronic stress can disrupt the body’s hormonal balance, leading to changes in appetite, metabolism and fat storage. The stress hormone, cortisol, plays an important role in the process. High cortisol levels can increase the appetite and cravings for high-calorie sugary/fatty foods which can lead to overeating and weight gain over time.
Increased levels of cortisol are strongly related to abdominal obesity and specific mental disorders. Constant high levels of cortisol can cause chronic stress and can affect metabolism by altering insulin levels promoting the storage of abdominal fat (belly fat), which is associated with an increased risk of obesity.
Emotional stress eating
Food is usually a coping mechanism to deal with stress and negative emotions, referred to as stress eating or emotional eating. At times of stress, people may seek comfort in food, high calorie comfort food which provide temporary relief but contribute to weight gain.
Eating at vulnerable emotional times can create a cycle of weight gain and body image concerns which can further cause elevated cortisol levels developing unhealthy eating habits.
Risk associated with stress and weight gain
With prolonged stress comes long term health related consequences. Conditions like high blood pressure, depression, insomnia, heart disease, anxiety and weight gain including obesity can all be linked to chronic stress.
Long term overweight or obesity can affect health including increased risk of cancer, type 2 diabetes, fertility problems, mental health and extra stress on joints in pain.
Long term effects of stress can have a negative impact on health like increased frequency of headache, migraine, energy levels, ability to sleep at night, skin and hair health and immune system.
Strategies for managing stress
To effectively manage stress it is important to be both mental and physical well being. Implementing coping mechanisms and lifestyle changes can help decrease the stress and its effect on weight gain.
Regular exercise
Individuals should participate in regular physical activity. Exercise for 20 to 30 minutes daily and enjoy nature. It has proven to reduce stress levels, improve mood and aid in weight management.
Healthy diet
Consuming a balanced diet rich in fruits, vegetables and lean proteins. Foods such as whole grains are also good while limiting processes and high calorie foods. This can help ensure that if emotional eating occurs, it’s not with unhealthy foods.
Individuals should limit alcohol and quit smoking in hopes of better health. Instead regularly drinking water to help promote feelings of fullness and reduce hunger.
Stress Management
Understanding the connection between stress and weight and implementing effective strategies can help support overall health. One way to manage stress is to practice relaxation techniques. Individuals who practice deep breathing, meditation, yoga or practice mindfulness. It can be 10 minutes of deep breathing or 10 minute break of yoga. This helps reduce stress and promote emotional well being.
Adequate sleep
Prioritizing enough sleep every night can help the body relax as inadequate sleep can exacerbate stress and contribute to weight gain.
Seeking Support
It is important to have a good network of people around you at times of stress. Friends, family or a mental health professional for support and guidance in managing stress and emotional eating behaviors.
Treatment for stress related weight gain
With medical interventions, lifestyle modifications and relaxing techniques, one can lower stress levels, reduce the chance of stress related weight gain and overall decrease the chance of developing a long term health condition.
Individuals can begin treating and managing stress-related weight gain by visiting a doctor to discuss concerns. A good starting point could be working with a registered dietitian who specializes in stress and weight loss.
