Does stress make us gain weight? Not only does it make us gain weight, but it also It disrupts all the regulatory mechanisms the human body uses to regulate food intake.
But let’s start from the beginning. Stress has become a part of modern life, and many people cope with it through so-called “comfort food.” But what drives us to it? Chronic stress is unpleasant.
It can even lead to depression. Foods that release dopamine and reward the brain give us pleasure, and this is a form of self-healing against negative emotions. But there’s more to it than that.
The Role of Cortisol
When under stress, the brain releases from the adrenal glands cortisol, known as stress hormone. Cortisol tells our body to immediately recharge and get ready to fight or run, in case, for example, a bear appears in front of us.
It leads us, then, to seek out nutrient-dense foods. But you won't run into any bears. You'll run into a boss who's waiting, or a debt that needs to be paid, or an indifferent spouse.
The body took in those calories, but now it has to store them (as fat), since it didn't use them for anything. And the stress continues. Foods high in fat and sugar reduce the body's response to stress.
The dopamine released when consuming these foods leads to a temporary relief from stress. It downregulates the hypothalamic-adrenal axis to deactivate the stress response and restore the body to balance. Fascinating. We eat long before the threat arises, and we eat afterward to cope with it. There’s more to come.
Stress, Cortisol, and Insulin
Stress, through cortisol, further hinders weight loss, creating a vicious cycle of weight gain. In combination with other hormones, such as insulin and NPY (Neuropeptide Y), this causes fat to be redistributed from other areas of the body to abdominal fat.
One possible reason is that Deep abdominal or visceral fat is converted into energy more easily than fat in the thighs or buttocks. However, visceral fat is an organ. It releases hormones and chemicals that cause inflammation and insulin resistance.
In turn, these substances further promote weight gain, fat accumulation, and weight continues to increase until it reaches a new (higher) equilibrium point. Therefore: The harmful effects of stress result not only from exposure to stress, but also from the body’s response to it.
How to Deal with Stress
Having the skills and tools to manage stress is an integral part of long-term weight management. This does not mean that you have to eliminate stress from your life. Stress is inevitable, and it is impossible to avoid it.
Instead, you can work on improving your stress management. There are specific, proven habits and behaviors that can help. Many studies have shown that people who are resilient to stress share certain characteristics:
They recognize stressful situations as a challenge rather than a threat.
They appreciate what they have. The gratitude It appears to lower cortisol levels on its own.
They have supportive human relationships. The trust and the empathy cause the release of the "love hormone," oxytocin, which improves our response to stress. They have a sense of purpose and meaning in their lives.
There are many other ways we can make stress work in our favor, rather than letting it wreak havoc on our bodies and hormones. The important thing to remember is that weight management involves much more than just balancing calories. You need to create a lifestyle that balances your hormones, which then naturally balances your weight as well.
