Romanians are among the Europeans most affected by stress. 70% of Romanians experience stressful moments at work, according to a 2017 study by the International Labor Organization.
Although stress is a real problem in today's society, many people do not take it seriously. Unfortunately, if left untreated, it leads to serious problems such as depression, anxiety, personality disorders, obesity, cardiovascular disease, cardiac arrhythmias and myocardial infarction or stroke.
What is stress?
Stress is the body's natural response to external or internal factors, perceived as threatening or demanding. It triggers physiological and psychological reactions designed to help the body adapt and can be short-term (acute) or persistent (chronic), influencing both the emotional state and the functioning of the nervous, endocrine and immune systems.
Reducing stress can have a positive role in performance and motivation, but when it becomes excessive, it can contribute to various health problems, including weight gain, insomnia, and digestive disorders.
How does stress-related weight gain occur?
If your diet and exercise are controlled (under the guidance of a nutritionist and a trainer), but you still don't feel or look the way you want, stress is definitely deeply involved in this story.
Stress, unfortunately, plays an essential role in weight gain. At first, it can make you have a lower appetite, through the adrenaline secreted by the body, but over time, stress makes you fat, stimulating the secretion of cortisol, so hunger will be at its highest levels.
Most of us eat without control when there is too much pressure in everyday life. This happens due to the physiological response of the body going into automatic pilot, called "survival mode", in most cases ending with a mechanism of overeating. So, through the intervention of the autonomic nervous system, you will prepare for "fight or flight" once the body reaches a certain level of stress.
What is cortisol?
The body’s main “stress hormone” is cortisol. It is secreted by the adrenal glands – cone-shaped organs located on top of the kidneys.
Think of cortisol as a built-in alarm system for humans. It works closely with parts of the brain to control your mood, motivation and fear. It is released in stressful situations to mobilize the body’s resources, increasing blood glucose levels and influencing the functioning of the immune system.
Although cortisol plays a vital role in adapting to stressors, long-term high levels can lead to negative effects such as abdominal fat accumulation, weakened immunity and sleep disturbances.
So why do I overeat?
The answer is simple: your body thinks you used calories to deal with stress, even though you didn’t actually run away from a lion or fight a ninja. As a result, the unconscious part of your brain, the paleocortex, is convinced that you need to eat to replenish those calories, even though you’re not really hungry.
Cortisol is involved in increasing and maintaining the body’s “fight or flight” instinct when it’s on high alert, but depending on your daily needs, it also plays an important role in a number of other things your body does.
For example:
▪️Manages how your body uses carbohydrates, fats, and proteins;
▪️Keeps inflammation low;
▪️Regulates blood pressure;
▪️Increases blood sugar levels (glycemia) to improve energy for your brain and major internal organs;
▪️Control your sleep/wake cycle to manage chronic stress.
What symptoms do you have when you are stressed?
The effects of stress can be felt both in the body and in the mind, manifesting themselves through a wide range of physical and emotional symptoms.
Physical symptoms caused by stress:
▪️ Frequent headaches;
▪️ Muscle tension, especially in the neck and shoulders;
▪️ Persistent fatigue;
▪️ Sleep disorders (insomnia or restless sleep);
▪️ Digestive problems (stomach pain, bloating, diarrhea or constipation);
▪️ Fast heartbeat or palpitations;
▪️ Sudden weight gain or loss;
▪️ Excessive sweating.
Emotional symptoms caused by chronic stress:
▪️Irritability and sudden mood swings;
▪️Constant anxiety or nervousness;
▪️Difficulty concentrating and memory problems;
▪️Feeling of lack of control;
▪️Lack of motivation and interest in daily activities;
▪️Depressive states or feeling sad for no apparent reason.
Stress-related illnesses
Normally, after the stressful or dangerous situation has passed, cortisol levels should calm down. Your heart, blood pressure and other body systems should return to normal. But what happens if you remain under constant stress and the alarm button stays on?
Well, your body’s most important functions can go haywire, leading to a number of health problems. Here’s what you can suffer from stress:
▪️Anxiety and depression;
▪️ Headaches;
▪️ Heart disease;
▪️Memory and concentration problems;
▪️Digestion and bowel problems;
▪️Sleep problems;
▪️Weight gain.
Cortisol increases during stressful periods in your life, regardless of the nature of the stress. The effect of this can turn overeating into a habit.
But what else happens to make the picture complete and the fattening slowly but surely set in? Since the increased levels of the hormone contribute to causing additional insulin secretion, blood glucose will decrease. Therefore, you will begin to be tempted by the consumption of sweet and fatty foods. That is, instead of a salad or a banana, you are more likely to end up consuming candy, cookies or fast food, also called “comfort foods”.
As stated by professor of medicine, Dr. Jason Perry Block, food can be considered a source of consolation that can reduce stress. Fatty and sugary foods are usually the big culprits, and many of us have already developed a strong attachment to them.
In conclusion, “more stress = more cortisol = more cravings for junk food = more belly fat,” says Dr. Shawn M. Talbott, a nutritional biochemist.
How to get rid of stress?
Obviously, the easiest way to keep your cortisol levels normal and functioning properly is to reduce stress as much as possible. Try applying these simple tips to keep your body’s “fight or flight” instinct at a healthy level.
Here’s how to lower your cortisol levels:
▪️Eat a balanced diet from all food groups;
▪️For stress management, exercise frequently or at least take brisk walks;
▪️Get at least 7 hours of sleep a night;
▪️ Schedule a massage session to get rid of the feeling of muscle fatigue caused by prolonged stress;
▪️ Try therapy to reduce mental stress;
▪️ Socialize more and meet with friends. It is ideal to have someone with whom you can discuss what is bothering you;
▪️ Laugh more! Laughter is one of the best natural factors that relieves you of stress and… it costs nothing;
▪️ Remember your childhood or teenage hobbies and resume those activities;
▪️ Listen to music, because it will always give you a good mood and the strength to overcome daily problems;
▪️ Practice yoga or meditation or at least try to learn to breathe deeply and relax when you feel like a new stress factor is “attacking” you.
We all struggle with stress from time to time. It’s up to you to take charge of managing it, as best you can. Resisting the temptation to overeat is a great start!
Dr. Nutritionist Camelia Stefanescu – Quantica720° Health Reset Center
