Stress and Weight Gain

You’re constantly going to the gym and you eat a healthy diet. So why doesn’t the weight come off? Why do you keep gaining?  Your level of stress may be contributing. Stress is a nasty beast and it reaches into every aspect of our health, from digestion to the level of hormones coursing through our bodies. These are the variables that dictate whether we hold onto weight or let it burn off. 

Stress stimulates the body to release hormones. Particularly helpful in an emergency situation, these hormones are what kept humans alive in the days of the caveman. It is our response to a “fight or flight” situation and intended for only a short term occurance. What happens when the stress isn’t a tiger chasing us anymore, but is instead years in a high stress job or four years of graduate school? 

After our bodies  experiences elevated stress levels for over 24 hours, they go into a different mode. Anxiety sets in and the body's coping mechanisms are triggered. Our central nervous systems release more stress hormones, which over time have negative effects.

Cortisol is the big gun of stress hormones. It is directly responsible for weight gain, especially around the abdomen. A lot of cortisol coursing through your system will keep you from building muscle. 

Growth hormone is responsible for rebuilding tissues (including muscle) and for burning fat. Stress hormones cause a decrease in the amount of growth hormone being released.

Effects on Digestion:

• There is a decrease in the flora that lives in our gut. This flora is needed to absorb nutrients we need. A decrease in gut flora can also lead to increased or decreased motility (diarrhea or constipation), as well as gas and bloating. Healthy gut flora is important in avoiding digestive distress, which is crucial when talking about the regulation of food in our bodies.

• Stress hormones also decrease stomach acid, which is needed to absorb protein, calcium and iron.

• Salivary gland secretions also decrease with stress hormones. Carbohydrates are first broken down with saliva and then finished in the small intestine. If the salivary glands aren’t able to do their job farther up the line, the intestines are burdened, and we’re back to unbalanced motility, gas and bloating.

• Stress hormones cause an increase in insulin resistance. This causes havoc with blood sugar levels, which leads to moodiness, headaches, dizziness and sugar cravings. With all this fluctuating, the body will hold onto weight.

• Stress hormones also lead to cravings. Sugar is quick energy and that’s what our bodies want in an emergency.

The oxygen moving in and out of our body influences metabolism and calorie burn. With increased stress, there is decreased oxygen.

Another important factor in exercising is having the energy and motivation to do so. Have you ever planned on going to the gym after work, but are too tired by the end of a long day? In our body, energy is made in our cells, in little units called mitochondria. When stress hormones are elevated, fewer mitochondria are produced. Fatigue and sluggishness will set in.

Stress hormones also play havoc with the hormones that influence our mood. Serotonin, norepinephrine and dopamine are neurotransmitters that affect our sleep, well-being and happiness. Chronic stress disrupts the regulation of when these are released into our system. 

Make it a goal to keep stress lower. Take a few 15 minute breaks a day. Be sure you’re breathing fully and deeply. Maybe even go to a quieting yoga class. Whether or not we lose or gain weight isn’t just about which foods we choose and what exercise regimen we’re practicing. It’s also about our well-being as individuals.