Stress and Weight Gain
Stress Eating
In the short term a big stress reaction shuts down our appetite and digestion so that we can deal with the immediate challenge ahead.
However it is often the daily micro stressors that can build up over a 24hour period that cause problems with appetite regulation and weight.
We all view and deal with stress differently and one or two minor irritations are usually fairly easy to manage.
Unfortunately more of us are experiencing a barrage of micro stressors that although individually seem irrelevant when they all occur in one day it can leave us feeling tired, fed up and hungry for comfort food.
A few common micro stressors:
poor night’s sleep
late for work
irritating email
skipping lunch
traffic jam
technology issues
family issues
How does the Body React?
If the stress hormone, cortisol, stays elevated through the day our appetite can increase. The body thinks we are in a fight or flight situation and therefore prepares to replenish its nutritional store with calorie dense food so that we are ready for action.
This is one reason why you might get strong cravings for sweet, sugary, carbohydrate rich snacks when you have a daily barrage of tiny irritations.
Unfortunately these food choices will take you on a blood sugar rollercoaster and the fluctuating blood glucose will further increase appetite and hunger which leads to weight gain.
In addition the constant presence of cortisol in your blood stream encourages the body to store fat particularly around the abdomen.
What Can Help?
Stick to 3 balanced meals a day
This will help to keep your blood sugar stable
Reduce caffeine
Caffeine can exacerbate the stress response
Plan healthy snacks
Have some delicious but nutritious snacks to hand
Go for a walk
Walking in nature is one of the easiest and quickest ways to lower cortisol!
Please get in contact if you need some advice on how to get your appetite on track to feel in control of your weight.
If you would like to read more about sugar cravings – this Blog post might help