Weight management advice often focuses on what you eat and how many calories you burn during exercise. However, another factor, stress level, can play an important role in reaching and maintaining a healthy weight.
Amberly Malone, a clinical nutritionist at Killeen’s Advent Health-Central Texas, said: “Stress can change our habits and behaviors, but we can see these changes at the molecular level.”
Scientists have discovered that chronic stress is associated with long-term weight gain. People with high markers of the stress hormone cortisol were more likely to have a high BMI.
The hormone cortisol is essential for many processes in the human body, including controlling blood pressure, metabolism, and insulin release to control blood sugar levels.
“But chronically high levels of cortisol due to stress can disrupt metabolism and increase the craving for high-calorie foods,” Malone said.
Historically, stressful situations required physical reactions and therefore more energy. But evolution has changed our society, stressors today are primarily psychological, and excess energy is stored primarily as abdominal fat.
Chronically elevated stress hormones can cause an increase in appetite. Biological factors make comfort foods even more attractive when you feel anxious.
“It’s not uncommon to use food as a coping mechanism for stress and other unpleasant emotions such as depression and anxiety,” Marine said.
Comfort food does not help reduce stress levels, but science shows that eating in response to stress seems to improve the taste of food.
“But stress can also cause behavioral changes and gastrointestinal problems, which can actually lead to loss of appetite and inadequate intake,” Malone said. “In any case, stress can adversely affect your weight by increasing or decreasing your energy intake or your energy expenditure.”
Food can affect how the human body handles stress. In general, diet has a great effect on a person’s mood and weight. Studies show that a nutritious brain is calm and optimistic, helping to think clearly.
“Studies have shown that keeping a healthy diet, such as a Mediterranean diet, can prevent depression,” Malone said. “In addition, studies have shown that there is a correlation between a diet high in fat and sugar and an increased likelihood of depression and anxiety.”
Experts recommend foods high in vitamin E, zinc, and omega 3 fats that can reduce inflammation and reduce anxiety. By focusing on plant-based foods, including a variety of fruits and vegetables, the high fiber content can also reduce stress levels and promote a healthy gut flora.
Modern life is full of stressors that are not always in control, but stress can be managed with good sleep and regular exercise, in addition to healthy and balanced nutrition.
“As you can see, if food is your only way to deal with your emotions, it can be a virtuous cycle,” Malone said. “Find other ways to manage stress, such as exercising, socializing with friends and family, meditation, or doing something else that brings joy.”
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