Good News Tucson - A Family Values Publication

Does Stress Really Lead To Weight Gain?

By Rachel Martin, MS, RD

I truly believed that after Atkins, the next fad diet would be about stress-related weight gain. It didn't happen, and many fads have come about since the high-protein craze, but stress is still a player, and one to take seriously in our day and age.

Yes, stress can be a component in weight gain, especially as we get into our 30's and above. You may have seen ads for diet pills that promise to get rid of stress hormones, and thus cause weight loss. I've never checked into these, but my guess is that good old-fashioned stress management and healthy eating are a better choice. Sounds boring, doesn't it? The reality is, there is no magic for weight management!

We live in a time of significant national obesity and overweight. Many factors contribute to this, including technology making life easier, sedentary lives, and food choices. This article will look at one small piece of the problem—stress in our lives.

What are some of the signs that you might not be managing stress well? They include: weight gain, poor sleep or a great need for sleep, anger, depression, headaches, stomach problems, excessive hunger and/or sugar cravings, lack of motivation for life, anxiety, and being overwhelmed by daily life. If you have any of these problems, be sure to check with your doctor to rule out any more serious problems, but if you come out clean, look at your life!

Our bodies are designed to manage short term bursts of stress, such as an animal attack. We are not well-meant to endure long-term stress as our lives give us today. When under stress, hormones manage what are known as “fight or flight” responses. A cascade of hormones, ending with adrenaline, causes us to be able to cope with danger. Think of a time when you were under acute stress, such as a car accident, or losing a child in a store. You breathe faster, your heart rate goes up, you lose your appetite, have a dry mouth, and so on. When the crisis is over and you calm down, the body goes back to normal (homeostasis).

Cortisol is a hormone that helps in the stress response, and is the one that leads to weight gain. It causes increased appetite, among other factors, and can ultimately lead to weight gain—especially belly fat. Prolonged daily stress can cause weight to accumulate on your body over time. A great book to read on this subject is “Why Zebra's Don't Get Ulcers,” by Robert Sapolsky.

So do you have excess stress in your life? I'm as guilty as any. Between homeschooling my daughters, taxiing them to activities, volunteer work, and writing—I get pretty busy. I had to learn the stress lesson myself! If you do have lots of stress, it's not a problem, unless you don't handle it well.

So what to do? First accept that this is the 21st century, our lives are as they are. We can't go back to life in the small town or on the farm. Do your best to take care of yourself! Maybe you thrive on a busy life, as I do, but learning to pick and choose what you do does help. If you have stress symptoms, take a good look at your life. Can you say “no” to anything? Do you have support people in your life to help you with difficulties?

After this, look at exercise and food. Exercising daily, up to six times a week is one of the best stress-fighters and weight managers. Next, don't let stress cause you to go for the chocolate too often! Look to regular meals, or several snacks a day of whole foods, vegetables, fruit, lean proteins. Eat frequently, and snack on fruit or vegetables. Try to eat meals with other people as often as you can. Let the family dinner happen as often as possible!

Learn techniques for identifying emotional eating, and try to eat to your hunger. Don't forget to drink! Sometimes you really just need some water and a rest.

Keep prayer in your life, if you are so inclined. Also, don't forget to laugh, and get a hug. These add life to you, and help you to not take it all so seriously!