We have had the opportunity to help many people with their weight management goals and we have learned a lot through these real world experiences. Traditionally, nutrition and exercise have been the focal points of most programs. For many people, we found that another factor was holding them back. Based on our experience over the last 25 years and current research in the fields of mind/body wellness, exercise physiology and psychology, it has become increasingly clear that managing stress is vital for successful weight management.
I recently read a great article in the February 2011 IDEA Fitness Journal that sheds some light on this topic: Unraveling the Stress-Eating-Obesity Knot, by Len Kravitz, PhD and Maria-Victoria Montes.
The key take away points are as follows:
Acute and Chronic Stress
- Physiologically, the human body responds differently to acute and chronic stress.
- During periods of acute stress the adrenal glands release several “stress hormones,” including epinephrine and norepinephrine which trigger physiological “fight-or-flight” mechanisms, including increased heart rate, respiration rate, fat and carbohydrate breakdown, and blood pressure. The body also slows down other physiological processes, such as blood flow to the digestive system, appetite and food intake. The body and mind return to a state of calm when the threat that triggered the response has been eliminated.
- With chronic stress, the brain stimulates a hormonal reaction that triggers the release of cortisol.
- This increase in cortisol is most significant during the early-morning hours.
- If the chronic stress (real or perceived) is of sufficient magnitude and duration, the reaction does not wind down (as it should), resulting in prolonged elevation of cortisol levels. As a result, chronic stress leads to daily increases of cortisol secretion.
- Cortisol is known to stimulate appetite during the intermittent recovery periods that occur while a person is experiencing chronic stress. Cortisol (along with slightly elevated insulin levels) has also been shown to activate an enzyme that facilitates the deposit of fat, lipoprotein lipase (Björntorp 2001). In addition, the presence of slightly higher insulin levels and elevated cortisol levels inhibit the breakdown of triglycerides, thus promoting fat storage.
- Chronic stress is associated with emotional changes that can include increases in anxiety, apathy and depression (Torres & Nowson 2007). The response to chronic stress may lead to much higher consumption of food, referred to as stress-induced eating.
Stress Induced Eating
- Affects some people but not all.
- It appears that people who are chronically stressed—regardless of whether they eat more or less—tend to choose more pleasurable or palatable foods containing higher levels of fat and/or sugar (Dallman 2010).
The Buffering effect of Exercise on Stress
- Findings show with universal consistency that exercise interventions decrease stress levels and increase feelings of well-being. Dunn and Jewell (2010) add that exercise bouts of 30 minutes (but not longer than 60 minutes) appear to have the best “stress-reducing” benefits.
- Regarding exercise intensity, the Physical Activity Guidelines report indicates that moderate to vigorous physical activity (with regular participation) reduces stress better than low-intensity activity.
The Neutralizing Effect of Mind-Body Programs on Stress
- The overall consensus of pathophysiological and epidemiologic research suggests that acute and chronic stress contribute to the genesis of coronary artery disease (Astin et al. 2003).
- The authors add that an abundance of randomized, controlled studies since 1996 have shown that mind-body programs reduce the recurrence of myocardial infarctions (i.e., heart attacks) and other dangerous coronary events.
- The authors concluded that integrating mind-body programs into traditional medical interventions should be considered a priority.
Summary
- Stress sends biochemical “shock waves” throughout the body that are useful in the short term. However, chronic stress unleashes a flood of hormones that may become toxic as the stress persists.
- Exercise professionals need to educate their clients on the importance of exercise and mind-body practices in reducing the metabolic and physiological effects of stress and potentially lowering the risk of cardiovascular disease, hypertension and obesity.
- Science indicates that some of the best stress reduction strategies are exercise, relaxation activities, yoga and mind-body programs. In the long run, a decrease in stress can save the body from disease.
When we are aware of the impact stress has on eating and body weight, we have an opportunity to adjust our habits accordingly. This proactive approach can allow us to deal more effectively with stress, achieve greater weight management success, and ultimately live happier lives.
One on One’s Lecture Series offers more information on this topic in our presentation, Weight Management and Nutrition: What You Need to Know.
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