Link between Stress and Weight Gain

Stress is a natural response that occurs in all of us. Whether you are being chased by a serial killer or constantly wondering why your crush has yet to text you back, the body cannot differentiate among the varying degrees of stress and will always react in the same way. The sympathetic nervous system (SNS) also often referred to as the “flight or fight” response becomes activated in times of stress in hopes to regain homeostasis. During this time, the hypothalamus (part of your brain) signals the adrenal cortex (region of the adrenal gland located above both kidneys) to synthesize and secrete cortisol with the goal to increase glucose levels in the bloodstream. Cortisol receptors are present in almost all our tissues, which explains how this hormone plays such a significant role in how our body functions. In healthy individuals, the SNS is short-lived and counterbalanced with our parasympathetic nervous system (PNS), also known as the “rest and digest” response. While cortisol is a much-needed hormone for survival, we come across problems when these hormones overstay their welcome in our system.

Let’s take a look at how chronic stress can lead to weight gain:

• SNS activation causes protein degradation by using amino acids from our muscle tissue, which is then converted to blood glucose (a process known as gluconeogenesis). Our muscles are the driving factor in our metabolism, so a loss in muscle mass causes a decrease in our metabolic rate and drives fat gain.  

• Having trouble losing stubborn belly fat? In fact, belly fat has four times the number of cortisol receptors than other areas of fat in our body. Not only does chronic stress contribute to belly fat, but this type of fat (visceral fat) releases pro-inflammatory molecules throughout our body and result in systemic inflammation that leads to another host of issues.

• Elevated cortisol can increase cravings and appetite. Remember that cortisol’s goal is to increase our blood glucose levels., so our body searches for easy ways to obtain fast fuel when in a state of emergency (or so the body thinks). Often times, people look towards foods that are rich in fat and sugar such as our donuts and chips to raise blood glucose levels quickly. As a result, such highly processed foods lead to overconsumption of calories and weight gain over time.

• Elevation of cortisol can eventually lead to insulin resistance. As blood glucose becomes elevated from chronic stress, the pancreas releases insulin to aid in the uptake of glucose into our cells (all our cells have insulin receptors!) However, incessant stimulus of insulin results in our body to become resistant with more and more insulin required to have the desired effect. For example, insulin is involved in the accumulation of triglycerides within our fat cells. When an individual fat cell has expanded as much as it can (like a suitcase packed full of clothes), it can no longer store more glucose in the form of triglycerides. Instead, the excess fatty acids from triglycerides (the extra clothes that don’t fit the suitcase) begin to accumulate in other tissues where fat is not well tolerated such as in the liver and skeletal muscles.

Managing stress. Period. This is one of the first steps that we can take to minimize the negative effects of cortisol.

1)    Spend 15-30 minutes walking outside everyday. Walking has been shown to activate our parasympathetic response, allowing us to find calm in the storm of everyday stresses. Even if you begin with a 5-minute walk, slowly build your capacity to fit in longer walks throughout the week.

2)    Breathing techniques. Conscious breathing allows us to lower stress levels by calming the nervous system as well as connecting our body with our emotions. This is a simple activity that will only take 5-10 minutes of your day.  

Belly breathing: Place one hand on the belly below the ribs, and the other hand on the chest. Take a deep breath in through your nose as you feel your belly rise without your chest moving. Breathe out through your mouth as though you are blowing out candles until you feel all the air pushed out. Repeat 5 times and increase as needed.

Ocean breathing: Place your hands at your heart’s center in prayer pose. Inhale through the mouth while moving your arms out to the sides (as if you are about to give someone a big hug), then pause and bring them back to the prayer pose as you exhale through the mouth. Repeat 5 times and increase as needed. 

3)    Practice of grounding. This refers to direct skin contact with the surface of the earth including grass, dirt, and sand. Like a battery, we pick up free ions from the earth’s surface that act as natural antioxidants for our bodies. Studies have found walking barefoot on these surfaces to reduce stress, decrease inflammation, normalize day-night cortisol rhythm, and even improve sleep. Take 20 minutes to ground yourself throughout the week whether this means walking barefoot on the beach or in the park!

4)    Meditation allows us to intentionally shift our mental focus into a calming state while focusing on the present moment with an attitude of gratitude and acceptance. Headspace, Calm, and 10% Happier are great meditation apps to get you started!

5) Smile. Laugh. Hum. Sing. When we incorporate these simple actions into our day, we release endorphins and serotonin levels while decreasing cortisol and epinephrine. Whether you find a comedy to laugh to or sing to some good tunes, go ahead and prescribe yourself a dose of laughter or singing everyday!

References:

Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of inflammation research, 8, 83–96. https://doi.org/10.2147/JIR.S69656 

Sears, B., & Perry, M. (2015). The role of fatty acids in insulin resistance. Lipids in health and disease, 14, 121. https://doi.org/10.1186/s12944-015-0123-1

Thau L, Gandhi J, Sharma S. Physiology, Cortisol. [Updated 2021 Feb 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538239/

Yim J. Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. Tohoku J Exp Med. 2016 Jul;239(3):243-9. doi: 10.1620/tjem.239.243. PMID: 27439375.