It is fairly common knowledge that an overload of stress can lead to a whole host of debilitating health problems, including migraines, ulcers, gastrointestinal disorders, depression, anxiety, and heart disease.
But did you know that stress also has a direct effect on your ability to lose weight? This is primarily due to increased production of the hormone cortisol, which is the body's natural response to stress. Under normal conditions, cortisol performs many useful functions, such as maintaining homeostasis (your body’s biological stability), regulating blood pressure, and providing energy in response to critical ''fight or flight" situations.
However, a number of research studies have linked elevated cortisol levels with the triple whammy of increased appetite, intense cravings for fat and sugar, and greater accumulation of fat deposits in the abdominal region. In short, stress compels your body to produce excess cortisol, which in turn causes you to eat more junk food and ultimately results in a bulging waistline. Dieting is difficult enough without having to deal with that slippery slope!
So how can you overcome the adverse effects associated with stress related cortisol production? Obviously it's impossible to completely eliminate all external stressors from your life, so the best approach to the problem is to try reducing their impact. We recommend the following coping strategies:
- Make an effort to get in 30 minutes of moderate physical activity every day. Regular exercise not only burns calories but also serves as a natural stress reliever by stimulating the production of endorphins.
- Identify the emotional triggers that are most likely to send you in search of chocolate, cookies, chips, ice cream, or other favorite high‒fat, high‒sugar comfort foods, and plan more healthful responses instead. For example, when you recognize a trigger, take a walk around the block, do a few pushups, drink a glass of water, or munch on an apple or carrot sticks.
- Schedule some alone time every day so you can allow yourself to decompress and recharge. Whether you choose to soak in a hot bath, listen to some soothing music, space out in front of Netflix, or curl up on the couch with a good book, taking as little as 15 or 20 minutes to catch your breath can make a world of difference.
- Lean on your support system when things get extra tough. Just as supportive friends and family can help you stick to your diet and fitness program, these same folks can help talk you through any difficulties you might be having with work, school, or relationships.
Now that you've read through our tips for reducing stress and the excess cortisol production that usually results, we want to hear from you. What are your favorite stress relief methods?