Why Stress Makes You Gain Weight

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Have you ever felt your body change during periods of high stress? Maybe your sleep is impacted, you feel bloated, or you’ve found you’ve gained some weight?

These effects are totally normal. Our bodies’ response to stress causes changes that we can see and feel, like bloating, disruptions in digestion, changes in eating habits, and weight gain.

Why are our bodies so impacted by stress, and what makes them change?

The body’s stress response is mediated by hormones, an important one being cortisol. When we’re stressed, cortisol and other stress hormone levels are elevated. Stress hormones initiate the body’s “fight or flight” response. Evolutionarily the “fight or flight” response was necessary for preparing the body for times when it would need energy the most, such as when needing to escape an enemy or during food scarcity. Stress hormones still serve this evolutionary function by signaling to the body that more energy is needed in times of stress and to use the body’s energy stores. Digestion and absorption are disrupted in favor of stored energy breakdown, which is why you may feel digestive disturbances when you’re stressed.

The stress response, when activated in times of true “fight or flight,” does not have any long term effects on the body. However, chronic stress prolongs the body’s response and therefore leads to changes in homeostasis, or the body’s normal way of functioning. During chronic stress cortisol levels remain constantly elevated, which stimulates the breakdown of stored fat and carbohydrates. If you’ve ever wondered why you felt hungrier or had more cravings when you were stressed, elevated cortisol levels is the answer. Our bodies turn to fatty or sugary foods like sweets, chips, fried foods, etc. when we are stressed because these items tend to be the most energy dense and/or release energy rapidly into the body. You could be gaining weight during periods of stress due to this increase in appetite.

The cycle of stress and weight gain is further impacted by sleeping patterns. Sleep is highly important for the regulation of hunger hormones, leptin and ghrelin, in the body. When you’re not getting a good nights’ sleep, leptin and ghrelin levels are thrown out of whack. You may feel hungrier than normal and have more cravings.

Chronic stress throws the body into a state of inflammation that breaks down tissues and cells. Aside from playing a role in the stress response, cortisol acts as an anti-inflammatory hormone. See where I’m going with this? When inflammation runs high, cortisol levels run high to combat that inflammation. Therefore the hunger cycle continues further as not only is stress itself elevating cortisol, but also inflammation.

So how can you reduce cortisol levels so that you don’t gain weight?

Reducing stress is key to normalizing hormone responses in the body. In our very busy, on-the-go lifestyle, reducing stress is no small task. But there are little things you can do each day to help you cope with stress which not only decrease appetite, cravings, digestive and sleep issues, but also improve mood and energy.

  1. Take time out of your day to move your body. It doesn’t have to be hardcore exercise—it can be as little as a 10 minute walk, change of scenery, or maybe it is that work out class you enjoy. Movement and exercise will help take your mind off the stress while also decreasing inflammation and cortisol.

  2. Meditate. A brief period of silence and meditation works wonders for stress and will train your body to calm down. Meditation before bed downregulates the stress response and helps you sleep better.

  3. When you feel hungry or have cravings, reach for nutrient dense foods that will fill you up. Whole foods with fiber provide satiety and give you energy to sustain a busy schedule. You feel better when you eat nutritious foods as opposed to sweets, snacks, or fried foods. Find whole foods and quality products you love so you can satisfy your cravings and still make eating fun!

  4. Work with a dietitian. Dietitians are experts at helping you optimize your lifestyle so you can take charge of stress and eating habits and become your healthiest you! Click the services tab to find information on coaching offerings.

What positive methods do you use to cope with stress?

By Jessica Kaplan

Abigail Rapaport
Abigail Rapaport, MS, RD, is a practicing dietitian & food and nutrition consultant who provides nutrition counseling and healthy lifestyle services to her clients.
www.abigailnutrition.com
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