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Stress heavily impacts health outcomes. Facing personal challenges, dealing with work stressors, or even encountering everyday microaggressions can impact plans to lose or gain weight. “There are several connections between stress and weight,” according to Dr. Chris Pernell, Public Health And Preventive Medicine Physician CEO of The Esther Group.
Unfortunately, when we are stressed, our cortisol levels are higher, and we can pack on pounds much easier,” said Jeanine Downie, M.D., director of Image Dermatology. She labeled risks associated with obesity particularly harmful to Black people. “African-Americans, both males and females, are consistently more overweight than their white counterparts,” continued Dr. Downie. “Obesity has a huge role in the destabilization of our health as a people. It can lead to diabetes, high blood pressure, cancer, stroke, heart attack and more.”
A Korean Society for Biochemistry and Molecular Biology study identified cortisol as “a biochemical marker of chronic stress.” The same study stated that “Stress is now recognized as a universal premorbid factor associated with many risk factors of various chronic diseases,” and “chronic, excessive stress causes cumulative negative impacts on health outcomes.”
The Journal of Molecular Biochemistry suggested that “stress management could be adopted as an adjunct to traditional methods of treating obesity, namely lifestyle interventions, drugs, and bariatric surgery.”
The Journal of Obesity found that “the more stress one has, the greater amount of cortisol is produced in the body leading to accumulation of fat in the abdominal area, namely abdominal or visceral obesity.”
“Cortisol can then impact the regulation of other hormones,” explained Pernell. She cited ghrelin, leptin, and adrenaline as examples of hormones impacted by stress. Visceral fat, often in the mid-section, is often associated with high cortisol levels. “If we think about stress through acute stressors versus chronic stressors, we can see different impacts on the body,” said Dr. Pernell.
Stress Can Impact Your Diet
Dr. Downie mentioned the importance of finding healthy ways to manage chronic stress. Stress “primarily interferes with cognitive processes such as self-regulation,” according to Dr. Taylor C. Wallace, PhD, CFS, FACN CEO, Think Healthy Group. “It can affect behavior by inducing overeating and consuming foods high in calories, saturated fat, and added sugars,” he told Black Health Matters in a statement.
A study published in the Health Psychology Review found that “stress was associated with increased consumption of unhealthy foods.” Still, it indicated that further research was required to examine the “stress-eating relationship.”
Stress Can Impact Sleep Patterns
Stress levels also impact the ability to rest and recover, a vital part of improving one’s fitness level. “Shortened sleep time and decreased physical activity are common behaviors in individuals experiencing significant stress,” added Dr. Wallace.
Action Steps For Managing The Stress and Weight Connection
Exposure to stress can be involuntary. “There are certain triggers that are outside of a person’s control, especially triggers that are in their environment,” said Dr. Pernell. There are methods to combat the effects of chronic stress and pursue the healthiest lifestyle you’re capable of. “How you will respond to the stress or the triggers in your environment is important,” Dr. Pernell added.
Take Advantage Of Any Quiet Moments
Meditation does not have to sit crisscross with a completely clear mind for forty-five minutes in a dimly lit studio full of Lululemon-wearing baddies. You can take a few seconds to reset anytime at any place with quick breathing exercises. “Mindful breathing exercises can help with your cortisol level,” said Dr. Downie.
Rest Up
Time spent doom scrolling at night might make it harder to get your desired results from that gym session. Both doctors advise taking adequate time for quality rest. “Sleep deprivation can reduce leptins,” warned Dr. Pernell. “Sleeping decreases your stress level,” explained Dr. Downie.
Prioritize Exercise
“Exercise decreases your stress level,” said Dr. Downie. “Endorphins can elevate and boost moods,” said Dr. Pernell.
Not a fan of the workouts you’ve tried? See what works for you that you will be likely to stick with. Pick something fun! Dr. Pernell recommended “finding other things to do that promote self-care and promote joy.”
A grant from Novo Nordisk sponsored this article.
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