Stress

Stress can impact your ability to maintain a healthy weight. It can also prevent you from losing weight.

It is widely known that rises in levels of cortisol (the stress hormone) can lead to weight gain. Every time you are stressed, the adrenal glands release adrenaline and cortisol and as a result glucose is released into the bloodstream. This is a physical reaction to a situation that your body deems as dangerous or risky – it is entering fight/flight mode.

Once the ‘threat’, in other words the situation causing the stress has gone, the adrenaline wears off and your blood sugar spike drops. This is when cortisol kicks into gear to replenish your energy supply quickly. Our bodies will often crave sugar at this point as it’s a substance that can provide energy almost immediately.

The downside of consuming sugar is that your body tends to store sugar, especially after stressful situations. This energy is stored mainly in the form of abdominal fat which is particularly hard to shed. And so the vicious cycle starts: get stressed, release cortisol, gain weight, crave more sugar, eat more sugar, gain more weight.

Even if you aren’t eating foods high in fat or sugar, cortisol also slows down your metabolism making it difficult to lose weight.

Stressful periods also induce unhealthy habits. We will often snack on unhealthy foods/ take aways because its easy and convenient and less trouble than preparing a healthy meal, exercise less, skip meals and sleep less because we have lots on our mind. We also tend to rely on caffeine and alcohol to pick us up, which again make matters worse. Being tired from lack of sleep tends to make us eat more and our metabolism gets slower.

Chronic high cortisol can end up leading to low cortisol which can then affect the thyroid and this can lead to weight gain. In addition energy levels can drop, you might lose concentration, suffer with ‘brain fog’, struggle to get moving in the morning, sweat too much, get headaches etc… There is also a link with the sex hormones. During the menopause, the adrenal glands take over some of the work of the diminishing ovaries and produce small amounts of progesterone and oestrogen. Problem is, the adrenals can’t produce these female hormones efficiently when they are constantly pumping out stress hormones!

Of course we are doing all we can over the 9 days to support the adrenals and break this cycle. We are limiting the sugar and stimulants, cutting out the refined carbs and supporting stress and so on but what about after the 9 days? How do we build on this good work?

I always advise clients to regularly check in with themselves. Next time you want to grab that piece of cake for example, think for a moment and ask yourself ‘ am I really hungry or am I just stressed, anxious or tired?

Physical hunger is different to emotional hunger. With physical hunger, hunger develops slowly over time, you desire different, varied foods and you stop eating when you are full. With emotional hunger, hunger develops suddenly out of nowhere, you crave certain foods and you may binge and not feel full. There is also an element of guilt. So, what do we do? The thing is, the brain gets a hit of dopamine when we consume things like cake and chocolate and for a period of time, that does make us feel better so we can end up chasing that dopamine boost. We need to therefore switch the way our brain seeks reward. How do we do this?

-       Exercise – blood flow increases as we move which then boosts endorphins and we instantly feel better. Over time, exercise is proven to lower stress and anxiety. Even a brisk walk or cycle is enough to make a difference

-       Meditation and yoga – when we give ourselves the space to just be in the present and to breathe properly, we move ourselves from fight or flight mode to a slower steady state. We turn on what is called the parasympathetic nervous system which allows us to relax.

Mental and physical stress cause increased levels of cortisol which can release cytokines. In turn these can cause problems with sleep, increase anxiety, blood pressure and fatigue.

-       Talk to a friend – talking allows us to make sense of a problem and get a different perspective

Foods to Focus On

We can also look at incorporating certain foods in our diet which have properties that seem to relieve stress:

1.    Eggs – rich in choline which play a role in liver function, healthy brain development, muscle movement, your nervous system and metabolism. Optimal choline levels can help the stress response

2.    Matcha tea – matcha is made from leaves containing the amino acid L-theanine, which if high enough, can reduce stress

3.    Dark Green Leafy Veg such as swiss chard – they are packed with magnesium which may reduce anxiety

4.    Kimchi – full to the brim with good bacteria, vitamins, minerals and antioxidants. The link between a healthy gut and reduced anxiety and stress is well researched

5.    Shellfish – rich in taurine and other amino acids which produce neurotransmitters like dopamine (helps regulate mood). Shellfish is also rich in vitamin B12, zinc, manganese and selenium, all of which help boost mood. Low levels of these nutrients have been linked to increased anxiety and depression.

6.    Garlic – is high in sulphur compounds which increase levels of glutathione, an antioxidant which combats free radicals

7.    Tahini – made from sesame seeds and is rich in the amino acid L-tryptophan. L-tryptophan is a precursor of the mood regulating neurotransmitters dopamine and serotonin

8.    Chamomile tea – a medicinal herb used to reduce stress and promote steep

9.    Sunflower seeds – rich in vitamin E, magnesium, manganese, zinc and B vitamins which are essential for good mental health.

10.  Fatty fish – mackerel, salmon and sardines are super rich in omega-3 fats and vitamin D which are shown to help reduce stress and boost mood. Low levels of these nutrients have been linked to increased anxiety and depression.

Supplements

These are the icing on the cake and what works for one might not work for another. You might need to experiment but the following have been shown to be helpful:

  • B vitamins

  • Magnesium

  • L-theanine

  • 5-HTP

  • Maca

  • Rhodiola

  • Holy basil

  • Ashwagandha

  • Licorice

 The above techniques can all make a huge difference but if you are struggling or need extra support and guidance then click below for a consultation. A personalised approach might well be more suitable for you.