9 minute read
Is Stress Making You Gain Weight? by Aliza Beer, MS RD CDN
Health & F tness
Is Stress Making Me Gain Weight?
By Aliza Beer MS, RD, CDN
We are living in unprecedented and stressful times. Since this “new normal” appears to be sticking around for a while, it is imperative that we pull ourselves together and adapt. Unfortunately, all of this excess stress can lead to an increase in weight. The cause of this weight gain is a mix of hormonal and psychological factors.
The body has a system of hormonal checks and balances that may actually promote weight gain when you’re stressed out. Cortisol is a stress hormone that is released by the body during times of stress, along with the hormones epinephrine and norepinephrine. This constitutes the body’s “fight or flight” response to a perceived threat. After the stressful or threatening event has expired, the levels of epinephrine and norepinephrine return to normal, but cortisol levels can remain elevated for a longer period of time. In fact, cortisol levels can remain persistently elevated in the body when a person is subjected to chronic stress.
Cortisol has many actions in the body, and one ultimate goal of cortisol secretion is the provision of energy for the body. Cortisol stimulates fat and carbohydrate metabolism for fast energy, in addition to stimulating insulin release and maintenance of blood sugar levels. The end result of these actions is an increase in appetite. Therefore, chronic stress, or poorly managed stress, may lead to elevated cortisol levels that stimulate your appetite and that will lead
to weight gain or difficulty in losing weight.
Cortisol not only promotes weight gain, but it can also affect where you put on the weight. Research has shown that stress and elevated cortisol tend to cause fat to be deposited in the abdominal area rather than in the hips. This is known as “toxic fat” because abdominal fat is strongly correlated with cardiovascular disease, including heart attacks and strokes.
As in other areas of health and science, every individual reacts differently to stress. The amount of cortisol secreted in response to stress can vary with some people being more “reactive” to stressful events than others. Studies have shown that women who tended to react to stress with high levels of cortisol secretion also tended to eat more when under stress than women who secreted less cortisol. One study confirmed that women who stored excess fat in the abdominal area had higher cortisol levels and reported more lifestyle stress than women who stored fat primarily in the hips.
Another study showed that our bodies metabolize slower under stress. This particular study found that the women participants who reported one or more stressors during the previous 24 hours burned 104 fewer calories than non-stressed women. This slower metabolism can result in an 11-pound weight gain over the course of one year. The stressed women also had higher insulin levels, a hormone that contributes to fat storage.
Stress management is a crucial part of any weight loss regimen, especially for those who have elevated cortisol levels. In cases of stress-related weight gains, exercise will play a significant role in achieving weight loss. Exercise leads to the release of endorphins, which have natural stress-fighting properties and can lower cortisol levels. Activities such as yoga and meditation can also help lower your stress hormone levels. Exercise at least 20-30 minutes a day, and try to get outdoors weather permitting. Reading a book or listening to music are also great stress relievers.
In addition to the hormonal imbalance, stress can lead to unhealthy behaviors that cause weight gain. These can include emotional or binge eating, where you are craving unhealthy food, or eating much more food than usual. This behavior provides a temporary relief from the stress but will make it difficult to maintain a healthy weight. Skipping meals is another unhealthy habit that will only lead to overeating later on at night.
Sleeping less is another negative byproduct of stress. Much research has linked sleep deprivation to a slower metabolism. Feeling overtired can also reduce willpower and contribute to unhealthy eating habits such as poor food choices.
How can one break the cycle of stress and weight gain? Here are a few strategies that can help you combat stress and regain control of your weight: • Make exercise a priority: Exercising is a critical component of stress reduction and weight management. Either go for a walk, a bike ride, or download an exercise app and workout in your bedroom. Incorporate regular exercise into your daily routine. • Eat healthier comfort foods: You don’t need carbs and fat to make you feel better. Eat healthier comfort foods, like air-popped popcorn, vegetable soups, and baked apples with sugar-free whip cream and cinnamon – yum! • Practice mindful eating: Focusing on what you’re eating, without
distractions, may help lower stress, promote weight loss, and prevent weight gain. Make a rule for yourself that you are never allowed to eat standing up, since that will lead to blindly grazing. When you eat a meal, sit yourself down, and enjoy it without the distraction of your phone or TV. • Keep a food journal: Paying attention to your eating habits can help you re-gain control over your food consumption. One study examined the link between self-monitoring and weight loss and found that those who kept a food journal were more likely to manage their weight than those who didn’t. Whether you use an app or pen/paper to track what you are
eating every day, being more mindful of what you put into your mouth will translate into better eating habits overall. • Drink more water: It’s easy to confuse thirst for hunger. If you feel hungry, and it’s only been a couple of hours since your last meal, then first try drinking some water. If you still feel hungry, then eat a healthy snack like a fruit. Drink at least half of your
weight in water. Drink one to two cups of water before every meal; you will head into each meal not as hungry, ultimately eating a little less at each meal.
The past few months have been difficult for everyone. Most of us, having never experienced this kind of stress before, are struggling with weight management. Any recent weight gain is not irreversible. If necessary, seek professional help from your physician, a registered dietitian, and/or therapist. Start by incorporating regular exercise and improving your eating habits. Making these crucial changes will get rid of those unwanted pounds and improve your physical as well as your mental health.
Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer
My Open Door
MAGAZINE A Jewish Perspective
WE are thrilled to present LAF Magazine, an email publication for those fifty and over living life with a frum perspective.
We have great features in the works for you to read, among them a tech column and panel discussions on topics that affect your life – family, caregiving, moving, dating, working, eating, staying healthy, Yiddishkeit, emotional wellbeing, etc. The most important part of this publication, though, is you. We want your ideas, your suggestions, and your perspectives. We want this to be an interactive conversation, with polls, surveys and much more.
We can’t wait to hear from you! CHUMI FRIEDMAN, MATI JACOBOVITS, JODIE MAOZ
A study done by the University of California found that cultivating
gratitude on a regular basis resulted in higher levels of alertness, enthusiasm, determination, optimism and energy.
It also found that practicing gratitude resulted in less depression and stress. Even better news is that it doesn’t have to be anything formal. Just take out a piece of paper and write down what you are grateful for – or say Mizmor L'Todah each day. It will make a big difference in how you see the world.
COMING IN OUR FIRST ISSUE CHAVA DUMAS
Major Life Changer
While some may think getting older means slowing down, Chava Dumas sees as it as an opportunity to do more: learn new skills, polish up her Hebrew – and save lives. She shares her story of becoming an EMT.
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DEAR ANNIE,
I’m a little hesitant to be sending this question in; maybe I am even a little embarrassed. For the past two months, as my husband and I quarantined, I’ve been thinking, “This is good. I like this.”
Yes, I miss my kids and grandkids.
But there is something nice about not having to clean up after a Shabbos when they are all here and the house is a mess. There is something nice about preparing a simple Shabbos meal without 3 different kinds of kugel and the special dip that my son-in-law likes from the store 35 minutes from my home where there is never any parking.
Am I crazy?
My friends are all bemoaning the lack of time with their families, while I am feeling sad that the special time my husband had to ourselves is almost over.
SIGNED, MISSING THE HONEYMOON DEAR HONEYMOONER,
Never be embarrassed about your feelings; they are an important part of who you are. The fact that you have found something very positive to focus on in the midst of one of the most difficult periods of time is to your credit. And there are definitely a lot of positive aspects to home quarantine.
We have been able to connect with spouses and/or family members still at home without having to rush off to appointments, meetings or a day at the mall. The fact that we are forced to slow down our hectic pace and relearn how to appreciate the good things in our lives is a wonderful blessing.
Of course we miss our extended family members, but when with Hashem’s help, we are finally able to come together with warm hugs, it will be with even more appreciation and joy for the restored opportunity.
Meanwhile, don’t feel guilty; ignore the complainers and naysayers. Keep up your positive outlook and enjoy.
ANNIE
That Was Then, This Is Now
BY YOSSI LIEBER
THEY say that communications are easier than when we were young. Is that really true, though?
I called my daughter and got the following message, “The person you are calling has a voicemail that has not yet been set up.” Desperate to reach her, I tried calling my son-in-law. Instead of reaching him, I heard the following message: “The person you reached has a voice mail that is full.”
And that’s when I heard it, “Sorry but nobody is home right now. Please leave your name and phone number and we will get back to you as soon as possible.”
I’m still waiting!
