Stress has been linked to biochemical changes that can trigger cravings and lead to obesity. Learn how to break the cycle.
For years, many people
have suspected that stress and obesity are linked — and now scientific research
has found evidence to support this connection. Specific biochemical reactions
appear to help explain this link and, as doctors better understand these
reasons, they may be better able to address the obesity epidemic facing the
United States.
The most insidious
aspect of the link between stress and obesity is
that it tends to be self-reinforcing, notes Bonnie Taub-Dix, RD, of New York
City, a weight-loss expert and spokeswoman for the American Dietetic
Association. "Very often, when people are stressed they may eat
inappropriately," Taub-Dix says. "If that causes them to gain weight,
that can cause even more stress. You wind up causing exactly what you're trying
to alleviate."
Stress and Obesity:
The Biological Connection
Ever notice that when
you're really stressed, you tend to crave comfort foods that are high in fat or
sugar? Researchers have found that specific hormones may play a role in this
process.
·
Serotonin. When we reach for fattening comfort
foods during stressful times, it may be an attempt to self-medicate. "When
you eat carbohydrates, it raises the body's serotonin level," Taub-Dix
says. “Serotonin is the body's feel-good chemical. It makes you feel
[better]." Not surprisingly, people under stress don't tend to make smart
food choices. "Very often the carbohydrates that people go for are laden
with fat, like muffins, pastries, doughnuts, and cookies," Taub-Dix
observes. "It's not like they're going for whole-wheat pasta."
·
Cortisol. Researchers have also discovered that
chronic stress can cause the body to release excess cortisol, a hormone
critical in managing fat storage and energy use in the human body. Cortisol is
known to increase appetite and may encourage cravings for sugary or fatty
foods.
·
Neuropeptide Y. More recent studies
also suggest that our bodies may process food differently when we're under
stress. One study found that lab mice fed a diet high in fat and sugar gained
significant amounts ofbody fat when placed under stressful conditions. Mice fed
a normal diet, however, didn't gain as much weight despite stress. Researchers
linked that phenomenon to a molecule called neuropeptide Y that is released
from nerve cells during stress and encourages fat accumulation. A diet high in
fat and sugar appears to further promote the release of neuropeptide Y.
Stress and Obesity:
Break the Cycle
So if we're wired to
seek out unhealthy foods when we are under stress, how do we avoid gaining
weight when times get tough?
·
Don't allow yourself to become too hungry. "When you get
hungry and you go too long without eating, you get a drop in your blood sugar.
It's very hard to think rationally when your blood sugar levels are that low.
You'll eat anything," Taub-Dix explains. To avoid this scenario, be sure
you're not skipping meals, she advises.
·
Keep portion size in mind. "When people are
stressed out, there's a tendency not to think about what they're eating and how
much they're eating," observes Taub-Dix. Smaller portions can help keep
your total calorie intake under control.
·
Eat healthy snacks. Taub-Dix recommends
snacks that combineprotein and carbohydrates. The body digests them more
slowly, allowing you to feel fuller longer. "An example might be almond
butter and whole-grain crackers, or cheese and a piece of whole-grain
bread," she says. Avoid snacks high in fat and sugar.
·
Think about what you're eating. "When people are
really stressed, they think that paying attention to their diet will cause more stress," Taub-Dix notes.
"Actually, it's just the opposite. Don't forget that food is fuel for your
body and your brain. When you eat properly, you're fueling your body to fight
stress."
·
Deal with your stress. This may be easier
said than done, but finding ways to manage your stress is essential to your
overall health. Try yoga, tai chi, or meditation. Exercise regularly. Spend
time with friends. Seek counseling. Reduce the number of stressors in your
life.
If you find yourself
reaching for high-fat, sugary snacks when you're feeling stressed, know that
you're not alone. Fortunately though, you can break this cycle. Find ways to
minimize stress in your life and focus on making better food choices. Stress
may be a part of life, but it doesn't have to lead to weight gain.