How to De-Stress in Just 10 Minutes

For all the times you need to cool down fast

We've all had intensely stressful moments in life where you find yourself wishing that wine came in those convenient six-packs of juice boxes with the pop-in straws. As genius as that may sound, getting sloshed before an important meeting or moment in your life probably isn't the most intelligent choice. So how do we deal with stress in a calm and productive way? Yoga is constantly hailed as the golden ticket to instant stress relief, but a full-blown class doesn't always slide effortlessly into your crazy schedule. And unfortunately, there's no one pose that can talk you off the edge once you're precariously dangling. Don't worry, there's a surprisingly simple solution: meditation. 

You've heard it's praises, read the statistics, and yet the idea of sitting with no thoughts is as stressful as the current circus residing in your mind. Here's the good news—I don't want you to clear your mind. I want you to focus it. Let's try to focus it away from the stressors and onto something concrete that will bring us back into a safe and peaceful reality. And did I mention this will only take 10 minutes?

Step 1: Find a quiet place. I know this isn't the easiest request, but try to find a room where you can shut the door. If that isn't an option, grab some noise canceling headphones, earplugs or whatever you can get your hands on. The key is making sure you get 10 minutes of uninterrupted peace. 

Step 2: Turn off the electronics. Yes, all of them, even your cell phone. (Don't even think about putting it on silent—you know you'll check it.) If you can't escape from your computer, at least close the screen or turn off the monitor. You want to nix any possible distraction.

Step 3: Find a comfortable seat. Traditionally, mediation is taken on the ground in a cross-legged position. This isn't always comfortable so you can prop your bottom up on a pillow or even sit in a chair or against a wall. The goal is to keep the spine long and avoid any slouching. Think chest lifted, shoulders back, chin slightly lifted without any strain in your neck. Rest your wrists on your knees with the palms facing up. It may help you focus to use a mudra, a traditional hand gesture to aid intention. For instance, you can bring the index finger and thumb together on each hand. 

Step 4: Let the meditation begin. There are many meditations to choose from out there, but I'm going to offer up a slice of my favorite: Isha Kriya Meditation. The entire ritual calls for three parts, one that includes chanting. Since that probably won't fly in all locations, I'll be focusing on just the first part, though I encourage you to explore the rest of the meditation on your own.

Once you're in a comfortable seat, close your eyes. Take a few moments to slow down your breath. Breathe in and out through your nose keeping your mouth relaxed and your lips slightly parted. As you inhale, think to yourself I am not my body, and as you exhale think I am not even my mind.  Continue to repeat these thoughts to yourself, attaching them to each breath. Take the time to breathe fully without any rush. Keep your internal focus on the spot between your brows (this is called your third eye). Repeat these thoughts and breathing for several minutes or until you feel your body decompress. I deeply recommend that you learn the entire mediation, but this is a beautiful start.

MORE:  Does Meditation Help You Lose Weight?

Step 5: Absorb. Here's why this particular meditation resonates with me so much: I find myself stressed and overwhelmed on a regular basis, whether I'm being bombarded by work, emails, requests, or people. When I take the moment to sit and do this meditation, it reminds me of who and where I am. It's easy to get caught up in how I look, how fit I feel, that post I just saw on Instagram, or even how my pants aren't really lifting up my assets the way I hoped. Thinking I am not my body on repeat reminds me that I am not defined by my looks. My body does not represent my success or livelihood. My beauty lies in my heart, my confidence and my actions. I will not attach my success to a number on a scale or a reflection in a mirror. 

Thinking I am not even my mind makes me laugh every time, because once I come to peace with my body, I realize it's my mind that gets me into all the trouble. It tells me to second guess myself. Am I enough? Is there someone better at my job than me? Could I work harder? The next thing you know your mind has woven a web so thick that even the strongest elven sword couldn't cut through it. Don't let your mind tell you stories. That's all they are. Forget the story and remember your soul. Count on what truly matters to you and not the clutter that's shoved in front of your face. Embrace the big picture and go from there. Every time I do this meditation, life comes into perspective and I can breath again. I hope it helps you, too.

MORE: How Meditation Might Help You Control Your Weight

Source

Foods That Help Tame Stress

Is There a Stress Management Diet?

Stress: We all have it, and how we handle it can make all the difference. Stress management can be a powerful tool for wellness, since too much stress is bad for you. There are many strategies, and one of them includes what you eat. Read on to learn how a stress management diet can help.

Stress-Busting Foods: How They Work

Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. A healthy diet can help counter the impact of stress by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters?

Complex Carbs

All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbs, which take longer to digest. Good choices include whole-grain breads, pastas, and breakfast cereals, including old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.

Simple Carbs

Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But in a pinch, these foods can hit the spot. They're digested quickly, leading to a spike in serotonin. Still, it doesn't last long, and there are better options. So don't make these a stress-relieving habit; you should limit them.

Oranges

Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.

Spinach

Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don't like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium.

Fatty Fish

To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS). For a steady supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week.

Black Tea

Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for 6 weeks with people who drank another beverage. The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.

Pistachios

Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your heart's arteries, make diabetes less likely, and protect you against the effects of stress. Don't overdo it, though: Nuts are rich in calories.

Avocados

One of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a medium-sized banana. A little bit of guacamole, made from avocado, might be a good choice when stress has you craving a high-fat treat. Avocados are high in fat and calories, though, so watch your portion size.

Almonds

Almonds are chock-full of helpful vitamins: vitamin E to bolster the immune system, plus B vitamins, which may make you more resilient during bouts of stress or depression. To get the benefits, snack on a quarter of a cup every day.

Raw Veggies

Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension.

Bedtime Snack

Carbs at bedtime can speed the release of the brain chemical serotonin and help you sleep better. Since heavy meals before bed can trigger heartburn, stick to something light.

Milk

Another bedtime stress buster is the time-honored glass of warm milk. Research shows that calcium eases anxiety and mood swings linked to PMS. Dietitians typically recommend skim or low-fat milk.

Herbal Supplements

There are many herbal supplements that claim to fight stress. One of the best studied is St. John's wort, which has shown benefits for people with mild to moderate depression. Although more research is needed, the herb also appears to reduce symptoms of anxiety and PMS. There is less data on valerian root, another herb said to have a calming effect. Tell your doctor about any supplements you take, so they can check on any possible interactions.

De-Stress With Exercise

Besides changing your diet, one of the best stress-busting strategies is to start exercising. Aerobic exercise boosts oxygen circulation and spurs your body to make feel-good chemicals called endorphins. Aim for 30 minutes of aerobic exercise three to four times a week. If you're not active now, tell your health care provider you're going to start exercising -- they'll root for you and make sure you're ready to get moving.

Source
http://www.webmd.com/diet/ss/slideshow-diet-for-stress-management

Sources

Reviewed by Kathleen M. Zelman, MPH, RD, LD on 6/, 014

This tool does not provide medical advice. See additional information

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Self-help tips to fight fatigue

Many cases of unexplained tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Use these self-help tips to restore your energy levels.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often.

Read more about healthy eating.

Perk up with exercise

You might feel too tired to exercise, but regular exercise will make you feel less tired in the long run, and you’ll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build up your physical activity gradually over weeks and months until you reach the recommended goal of two-and-a-half hours of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Read more about exercise.

Lose weight to gain energy 

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic. Apart from eating healthily, the best way to lose weight is to be more active and do more exercise.

Read more about how to lose weight naturally.

Sleep well

It sounds obvious, but two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. The Royal College of Psychiatrists advises going to bed and getting up in the morning at the same time every day; avoid naps through the day, and have a hot bath before bed (as hot as you can bear without scalding you) for at least 20 minutes.

Read more about Sleep More, Weigh Less

 .

Reduce stress to boost energy 

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option, such as listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.

Read more about how to stress and weight gain.

Talking therapy beats fatigue 

There’s some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue. See your GP for a referral for talking treatment on the NHS or for advice on seeing a private therapist.

Cut out caffeine

The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks (this includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.

You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.

Drink less alcohol

Although a few glasses of wine in the evening helps you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full eight hours.

Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy. The NHS recommends that men should not regularly drink more than three to four units a day. Women should not regularly drink more than two to three units a day. "Regularly" means drinking every day or most days of the week.

Read more Does Alcohol Prevent Weight Loss, or Cause Fat Gain?

Drink more water for better energy 

Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.

Read more How Drinking More Water Can Help You Lose Weight


Source
http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/self-help-energy-tips.aspx

What to Eat When You’re Stressed

It’s 2pm. The day is in full swing. Your head droops toward the floor into your open hand. Running your thumb and forefinger firmly along your temples produces an involuntary grimace that contorts your face as if an attempt to scare away the day’s worries. Your mind wanders toward an escape from the stressors that are running rampant. Mmm, a doughnut left over from breakfast might do the trick. Maybe another cup of coffee will recharge things. That candy bar hiding in the desk drawer wouldn’t be bad either. Will any of these options offer escape or might they just exacerbate the problem? Let’s delve into some tension nutrition!

It’s inevitable that each day will bring challenges and stressors that can result in tremendous tension. Life throws all sorts of obstacles your way; the last thing you need to do is worsen the tension by polluting your body’s internal system with poor food choices. There are three simple questions one must ask when choosing foods during stressful periods:

1. Why am I eating?
2. What foods should I eat?
3. What foods should I avoid?

Why Am I Eating?

Eating can be triggered by a multitude of factors other than hunger. If you were to analyze the intricate chemistry of the human body, it is apparent how stressful situations set off a cascade of hormones that can result in an unexpected calorie binge. Problems arise when we consistently give in to this hormonal calling and begin to depend on food as our escape from the tension of life.
Jane, one of my clients, has experienced this negative eating pattern firsthand. Multiple times she’s discussed with me how challenging it is to not reach for a quick and easy comfort food when the day turns stressful. I continually reinforce to her that allowing your body’s hormones to lead you to eat calorie-dense foods can lead to weight gain. Excess weight increases your risk of diabetes, heart disease, stroke, gallbladder disease, arthritis, and multiple cancers. Carrying extra physical weight takes quite a toll, but accumulating emotional baggage just might be even more treacherous.  Ahead, we’ll look at foods that tame the “overeat hormones” and strategies for avoiding emotional eating.

Using food as an emotional crutch is an extremely unhealthy habit. Delicious food acts as an easy escape from life’s problems.  Focusing on eating rather than dealing with a stressful situation can develop into a vicious cycle.  Tension leads to bad food choices, bad food choices lead to more tension, more tension results in more overeating, and so on and so on.  This cycle threatens our emotional stability and can wreak havoc on personal spirituality.
Through years of counseling clients, I’ve discovered that personal spirituality can play a large role in helping one deal with stress, worry, and anxiety without compromising healthy nutritional efforts.  For example, the Bible says to cast all your anxiety on God because He cares about you so much.  If someone truly believes that God loves them, they can release their negative emotions to Him.  The spiritual danger of consistent emotional eating comes as a result of drowning stress and tension in calories rather than bringing those emotions to God.  Food is innocent and meant to be one of the natural pleasures of life.  Only when our relationship with food is distorted, do we encounter potentially serious issues that threaten our spiritual and physical health.  For all facets of your health, it’s important to stay vigilant against the deception of emotional eating.
Here are four practical ways to squash emotion-driven eating and reduce daily tension.
• Analyze your hunger. Ask yourself, “Is my brain craving food or is my stomach hungry?”
• Stay focused. When you feel tension increasing as your tasks pile up, stand up, stretch, have a glass of water, and refocus on the task at hand.
• Remove temptation. Simply put – you won’t eat what you don’t have.  Don’t keep unhealthy foods in your bag, at your office, or in your car.
• Consistently ask God for discernment between true hunger and emotional cravings, as well as discipline to resist the temptation when it arises.
It’s 2pm again.  The day is in full swing.  The tension is mounting as a million things throttle towards you.  Your head droops toward the floor into your open hand and . . . you pray a silent prayer.  Suddenly, you experience peace and better understand the cravings that gnaw at your brain.  Later, with your tension released and delicious food on your plate, you’ll bow your head one more time and thank God for the guilt-free meal you’re about to savor.  But what foods should be included in that meal?  Or, what would be a healthy snack to help tame those “overeat hormones?”






What Foods Should I Eat? (What to eat when you’re stressed!)

The basic components of quality nutrition are the best solution for 99% of scenarios.  It’s no different with choosing foods during times of high stress and tension.  While it may not sound quite exotic enough, the best recommendations are fruits, vegetables, quality protein, essential fats, and whole grains.  Each of these foods work together to maintain a stable environment within your body, resulting in consistent energy levels, reduced cravings, ease of concentration, proper digestion, and adequate recovery.  Here’s a little more specificity to help along the way.
– Broccoli, oranges, bell peppers, papayas, cantaloupe, and tomatoes are all rich in everyone’s favorite nutrient: Vitamin C!  Research has shown that vitamin C helps reduce the physical and psychological effects of stress, as well as encouraging quicker recovery from stressful situations. Quick side note: mega-dosing vitamin C is not beneficial.
– Leafy greens, soybeans, 100% whole grains, and nuts are good sources of what has been dubbed the “Anti-Stress Mineral”: Magnesium.  Magnesium helps to relax muscles, regulate your heart rhythm, improve quality of sleep, and plays a vital role in the functioning of your nervous system.

– Almonds, walnuts, flax seeds, and most seafood provide the body with essential fatty acids (or EFAs). I often like to call EFAs nature’s miracle workers. Research with EFAs has shown improved mood, more stable blood sugar levels, possibly reduced inflammation, and potentially strengthened immunity. To take advantage of these benefits, I basically  require all of my clients use a quality omega-3 formula everyday. My top recommendations are: Essential Superior Omega-3 Formula (gel caps) or Vitacost Finest Fish Oil (liquid).

For almost all of the above nutrients, there is tremendous nutrient crossover.  The point is – don’t over complicate things.  Just be sure to reach for fruits, vegetables, nuts, 100% whole grains, and/or lean meats.  You can’t go wrong.  Well, actually you can go wrong.  It’s time to look at what foods are on the opposing side against the nutrient rich, anti-stress foods.

What Foods Should I Avoid?

The list of foods you should eat all had one thing in common; they promote a stable environment within your body which helps it perform at peak function.  Using simple logic, it’s easy to predict that the opposite will be true for the foods to avoid.  The following foods have the potential to increase tension, worsen stress, and trigger the “overeat hormones” resulting in emotional eating.

– Highly processed foods can truly pollute your internal environment.  Carbs are the great double-edged sword.  Consuming processed carbohydrates can result in extreme energy swings, drowsiness, lack of concentration, and uncontrollable cravings.  A quick practical list of processed foods to avoid includes: crackers, chips, candy, any bread or grain product that is not 100% whole, most granola bars, cereal, and canned fruit or fruit juice.

– Caffeine is America’s favorite stimulant.  The problem is not with moderate consumption, but with excessive intake.  Consuming too much caffeine actually mimics stress to the body.  Two to three (8 oz) cups of coffee per day is considered average.  Problems tend to arise when people become dependent and consistently increase their intake.  Be sure to monitor yourself and avoid the pitfall of consistently increasing your consumption.

Source
http://coreylittlecoaching.com/tension-nutrition-eat-youre-stressed/

Why stress causes people to overeat

There is much truth behind the phrase “stress eating.” Stress, the hormones it unleashes, and the effects of high-fat, sugary “comfort foods” push people toward overeating. Researchers have linked weight gain to stress, and according to an American Psychological Association survey, about one-fourth of Americans rate their stress level as 8 or more on a 10-point scale.

In the short term, stress can shut down appetite. A structure in the brain called the hypothalamus produces corticotropin-releasing hormone, which suppresses appetite. The brain also sends messages to the adrenal glands atop the kidneys to pump out the hormone epinephrine (also known as adrenaline). Epinephrine helps trigger the body’s fight-or-flight response, a revved-up physiological state that temporarily puts eating on hold.

But if stress persists, it’s a different story. The adrenal glands release another hormone called cortisol, and cortisol increases appetite and may also ramp up motivation in general, including the motivation to eat. Once a stressful episode is over, cortisol levels should fall, but if the stress doesn’t go away — or if a person’s stress response gets stuck in the “on” position — cortisol may stay elevated.

Fat and sugar cravings

Stress also seems to affect food preferences. Numerous studies — granted, many of them in animals — have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. High cortisol levels, in combination with high insulin levels, may be responsible. Other research suggests that ghrelin, a “hunger hormone,” may have a role.

Once ingested, fat- and sugar-filled foods seem to have a feedback effect that inhibits activity in the parts of the brain that produce and process stress and related emotions. These foods really are “comfort” foods in that they seem to counteract stress — and this may contribute to people’s stress-induced craving for those foods.

Of course, overeating isn’t the only stress-related behavior that can add pounds. Stressed people also lose sleep, exercise less, and drink more alcohol, all of which can contribute to excess weight.

Gender differences

Some research suggests a gender difference in stress-coping behavior, with women being more likely to turn to food and men to alcohol or smoking. And a Finnish study that included over 5,000 men and women showed that obesity was associated with stress-related eating in women but not in men.

Harvard researchers have reported that stress from work and other sorts of problems correlates with weight gain, but only in those who were overweight at the beginning of the study period. One theory is that overweight people have elevated insulin levels, and stress-related weight gain is more likely to occur in the presence of high insulin.

How much cortisol people produce in response to stress may also factor into the stress–weight gain equation. In 2007, British researchers designed an ingenious study that showed that people who responded to stress with high cortisol levels in an experimental setting were more likely to snack in response to daily hassles in their regular lives than low-cortisol responders.

Steps to counter stress snacking

When stress affects someone’s appetite and waistline, the individual can forestall further weight gain by ridding the refrigerator and cupboards of high-fat, sugary foods. Keeping those “comfort foods” handy is just inviting trouble.

Here are some other suggestions for countering stress:

Meditation. Countless studies show that meditation reduces stress, although much of the research has focused on high blood pressure and heart disease. Meditation may also help people become more mindful of food choices. With practice, a person may be able to pay better attention to the impulse to grab a fat- and sugar-loaded comfort food and inhibit the impulse.

Exercise. Intense exercise increases cortisol levels temporarily, but low-intensity exercise seems to reduce them. University of California researchers reported that exercise — and this was vigorous exercise — may blunt some of the negative effects of stress. Some activities, such as yoga and tai chi, have elements of both exercise and meditation.

Social support. Friends, family, and other sources of social support seem to have a buffering effect on the stress that people experience. For example, research suggests that people working in stressful situations, like hospital emergency departments, have better mental health if they have adequate social support. But even people who live and work in situations where the stakes aren’t as high need help from time to time from friends and family.

Source
http://www.health.harvard.edu/newsletter_article/why-stress-causes-people-to-overeat
Reference

Adams CE, et al. “Lifestyle Factors and Ghrelin: Critical Review and Implications for Weight Loss Maintenance,” Obesity Review (May 2011): Vol. 12, No. 5, electronic publication.

Manzoni GM, et al. “Can Relaxation Training Reduce Emotional Eating in Women with Obesity?”Journal of the American Dietetic Association (Aug. 2009): Vol. 109, No. 8, pp. 1427–32.

Mathes WF, et al. “The Biology of Binge Eating,” Appetite (June 2009): Vol. 52, No. 3, pp. 545–53.

Spencer SJ, et al. “The Glucocorticoid Contribution to Obesity,” Stress (Feb. 6, 2011): Vol. 14, No. 3, pp. 233–46.

Vicennati V, et al. “Stress-Related Development of Obesity and Cortisol in Women,” Obesity(Sept. 2009): Vol. 17, No. 9, pp. 1678–83.

Why We Gain Weight When We’re Stressed—And How Not To

The psychology and biology of stress-related overeating and weight gain

Have you ever found yourself mindlessly eating a tub of ice cream while you brood about your latest romantic rejection or eating a hamburger and fries in front of your computer as you furiously try to make a work deadline? Perhaps you’re a busy mom, eating cookies in your car as you shuttle the kids back and forth to a slew of activities. Or you’re a small business owner desperately trying to make ends meet when you suddenly realize your waistline has expanded. If you recognize yourself in any of these scenarios, you’re not alone and it’s probably not your fault. Stress that goes on for a long period is a triple whammy for weight—it increases our appetites, makes us hold onto the fat, and interferes with our willpower to implement a healthy lifestyle.

Below are the four major reasons stress leads to weight gain and four great research-based coping strategies you can use to fight back.

Hormones

When your brain detects the presence of a threat, no matter if it is a snake in the grass, a grumpy boss, or a big credit card bill, it triggers the release of a cascade of chemicals, including adrenaline, CRH, and cortisol. Your brain and body prepare to handle the threat by making you feel alert, ready for action and able to withstand an injury. In the short-term, adrenaline helps you feel less hungry as your blood flows away from the internal organs and to your large muscles to prepare for “fight or flight.” However, once the effects of adrenaline wear off, cortisol, known as the “stress hormone,” hangs around and starts signaling the body to replenish your food supply. Fighting off wild animals, like our ancestors did, used up a lot of energy, so their bodies needed more stores of fat and glucose. Today’s human, who sits on the couch worrying about how to pay the bill or works long hours at the computer to make the deadline, does not work off much energy at all dealing with the stressor! Unfortunately, we are stuck with a neuroendocrine system that didn’t get the update, so your brain is still going to tell you to reach for that plate of cookies anyway.

Belly Fat

In the days when our ancestors were fighting off tigers and famine, their bodies adapted by learning to store fat supplies for the long haul. The unfortunate result for you and me is that when we are chronically stressed by life crises and work-life demands, we are prone to getting an extra layer of “visceral fat” deep in our bellies. Your belly has an ample supply of blood vessels and cortisol receptors to make the whole process flow more efficiently. 

The downside is that excess belly fat is unhealthy and difficult to get rid of. The fat releases chemicals triggering inflammation, which increases the likelihood that we will develop heart disease or diabetes. And it can make it more difficult to fit into those lovely jeans you splurged on, leading to more stress about money wasted! Unfortunately, excess cortisol also slows down your metabolism, because your body wants to maintain an adequate supply of glucose for all that hard mental and physical work dealing with the threat.

Anxiety

When we have a surge of adrenaline as part of our fight/flight response, we get fidgety and activated. Adrenaline is the reason for the “wired up” feeling we get when we’re stressed. While we may burn off some extra calories fidgeting or running around cleaning because we can’t sit still, anxiety can also trigger “emotional eating.” Overeating or eating unhealthy foods in response to stress or as a way to calm down is a very common response. In the most recent American Psychological Association’s “Stress in America:” survey, a whopping 40% of respondents reported dealing with stress in this way, while 42% reported watching television for more than 2 hours a day to deal with stress. Being a couch potato also increases the temptation to overeat and is inactive, which means that those extra calories aren’t getting burned off. Anxiety can also make you eat more “mindlessly” as you churn around worrying thoughts in your head, not even focusing on the taste of the food, how much you’ve eaten, or when you are feeling full. When you eat mindlessly, you will likely eat more, yet feel less satisfied.

Cravings and Fast Food

When we are chronically stressed, we crave “comfort foods,” such as a bag of potato chips or a tub of ice cream. These foods tend to be easy to eat, highly processed, and high in fat, sugar, or salt. We crave these foods for both biological and psychological reasons. Stress may mess up our brain’s reward system or cortisol may cause us to crave more fat and sugar. We also may have memories from childhood, such as the smell of freshly baked cookies,, that lead us to associate sweet foods with comfort. When we are stressed, we also may be more likely to drive through the Fast Food place, rather than taking the time and mental energy to plan and cook a meal. Americans are less likely to cook and eat dinner at home than people from many other countries, and they also work more hours. Working in urban areas may mean long, jammed commutes, which both increase stress and interfere with willpower because we are hungrier when we get home later. 

A University of Pennsylvania research study showed, in laboratory mice, that being “stressed” by exposure to the smell of a predator lead the mice to eat more high-fat food pellets, when given the choice of eating these instead of normal feed.

Less Sleep

Do you ever lie awake at night worrying about paying the bills or about who will watch your kids when you have to go to work? According to the APA’s “Stress in America” survey, more than 40% of us lie awake at night as a result of stress. Research shows that worry is a major cause of insomnia. Our minds are overactive and won’t switch off. We may also lose sleep because of pulling overnights to cram for exams or writing until the early hours. Stress causes decreased blood sugar, which leads to fatigue. If you drink coffee or caffeinated soft drinks to stay awake, or alcohol to feel better, your sleep cyclewill be even more disrupted. Sleep is also a powerful factor influencing weight gain or loss. Lack of sleep may disrupt the functioning of ghrelin and leptin—chemicals that control appetite. We also crave carbs when we are tired or grumpy from lack of sleep. Finally, not getting our precious zzzz’s erodes our willpower and ability to resist temptation. In one study, overweight/obese dieters were asked to follow a fixed caloriediet and assigned to get either 5 and a half or eight and a half hours of sleep a night (in a sleep lab). Those with sleep deprivation lost substantially less weight.

How to Minimize Weight Gain When You’re Stressed

Exercise

Aerobic exercise has a one-two punch. It can decrease cortisol and trigger release of chemicals that relieve pain and improve mood. It can also help speed your metabolism so you burn off the extra indulgences.

Learn Mindful Eating

Mindful Eating programs train you inmeditation, which helps you cope with stress, and change your consciousness around eating. You learn to slow down and tune in to your sensory experience of the food, including its sight, texture or smell. You also learn to tune into your subjective feelings of hunger or fullness, rather than eating just because it’s a mealtime or because there is food in front of you. A well-designed study of binge-eaters showed that participating in a Mindful Eating program led to fewer binges and reduced depression.

Find Rewarding Activities Unrelated to Food

Taking a hike, reading a book, going to a yoga class, getting a massage, patting your dog, or making time for friends and family can help to relieve stress without adding on the pounds. Although you may feel that you don’t have time for leisure activities with looming deadlines, taking time to relieve stress helps you to feel refreshed, lets you think more clearly, and improves your mood, so you are less likely to overeat.

Write in a Journal

Writing down your experiences and reactions or your most important goals keeps your hands busy and your mind occupied, so you’re less likely to snack on unhealthy foods. Writing can give you insight into why you’re feeling so stressed and highlight ways of thinking or expectations of yourself that may be increasing the pressure you feel. Writing down your healthy eating and exercise goals may make you more conscious of your desire to live a healthier lifestyle and intensify your commitment. Research studies have also shown that writing expressively or about life goals can improve both mood and health.

Source
https://www.psychologytoday.com/blog/the-mindful-self-express/201308/why-we-gain-weight-when-we-re-stressed-and-how-not

Resources

Dr Elissa Eppel , a psychologist and professor at University of California, San Francisco Medical Center has conducted pioneering research on stress, eating, and weight gain. Click here for a summary of her work and a talk by Dr Eppel.

http://www.psychologicalscience.org/index.php/publications/observer/2011/december-11/stress-hurts-our-minds-and-our-bodies.html(link is external)

http://www.youtube.com/watch?v=DP7SC2ltMNM(link is external)

Dr. Michelle May, a family physician, author, and recovered yo-yo dieter has developed a Mindful Eating program to help combat emotional and stress-related eating. See the below link for more information and her Mindful Eating blog.

http://www.eatwhatyoulovelovewhatyoueat.com(link is external)

Read My Other Post on Mindful Eating 

http://www.psychologytoday.com/blog/the-mindful-self-express/201107/the-5-best-ways-manage-your-weight-eating

Learn About Why We Crave Sugar & Its Effects on Our Health

http://www.psychologytoday.com/blog/the-mindful-self-express/201302/why-our-brains-love-sugar-and-why-our-bodies-dont