Hey Friends!
This is a topic that needs to be addressed because I know MANY of you are struggling with stress-related weight gain. It’s a common struggle for so many, so you aren’t alone if this is you!
Here is the science behind why and some tips to help you…
When you find yourself under stress, a hormone called cortisol rises in response. This hormone plays a role in the sleep/wake cycle, inflammation, glucose control, and energy balance. If your cortisol levels continue to stay high over long periods of time, this can cause health issues or result in Cushings Syndrome.
Many studies have linked chronic stress to obesity and weight gain as well. The reason? Stress, for many people, leads to increased food cravings, blood sugar spikes, and poor sleeping habits. But the bad news doesn’t end there. Stress has been linked to a phenomenon called “toxic fat,” also known as abdominal fat storage. This toxic fat has been linked to an increased risk of diabetes, heart disease, and metabolic syndrome.
None of this is good news, but there are steps you can take to mitigate your stress, prevent fat gain, and feel better during times of stress.
- Consider Ashwagandha supplementation: Ashwagandha is an adaptogen herb; adaptogens help people cope with stress by allowing the body to be more resilient towards change. In a randomized control trial conducted by Chandrasekhar et al, 2012, Ashwagandha, when compared to a placebo, significantly improved participants’ resilience to stress, improved their quality of life, and was found to be safe to use. Other studies produced similar results, showing that Ashwagandha improved weight and food cravings in conjunction with lowering stress levels.
- Eat balanced, consistent meals: Research shows that stress can cause changes in our eating patterns, such as skipping meals or craving only high-carb foods. To avoid the stress binge later in the day, try to consume balanced meals with protein, carbs, fat, and fiber to keep you satisfied and fueled. A good strategy for this is the popular Mediterranean diet. In addition to being well-balanced, this eating method has been shown to be an effective plan for preventing inflammation in the body, which makes you more prone to disease.
- Try to avoid processed or hyper-palatable foods: When stress hits, so do your cravings for high-fat, high-sugar, processed foods. These foods are considered some of the worst to consume because not only are they inflammatory, but these foods actually increase your cravings for more, therefore entering a cycle of food cravings and weight gain. Instead of opting for a trip through your favorite fast food restaurant on the way home, be prepared and enjoy a balanced meal at home but have snacks on hand, such as pre-prepared fruits and/or vegetables, for the drive home.
- Engage in regular physical activity: You don’t need to enroll in CrossFit or a boot camp class to achieve Zen; however, any form of exercise that gets your body moving will help improve stress levels. The endorphins that result from exercise help alleviate cortisol and improve your mood for the rest of the day. Research demonstrates that lower-intensity workouts reduce circulating cortisol levels in the body. So go ahead, treat yourself to a nice walk or jog.
- Choosing the correct carbohydrates: Carbohydrate consumption can make or break your stress. Eating processed, highly refined carbohydrates won’t do you any favors and neither is eliminating carbohydrates all together. Instead, go for the balanced approach and opt for serotonin-boosting carbohydrates such as whole grains, sweet potatoes, and even dark chocolate to help balance out those blood sugars and nourish your body.
