We all have stress. In fact, some argue that we need stress. While I am not quick to adopt this line of thinking, I am certain that we do need to be ready to handle stress of any kind. It’s how you deal with stress that matters most when it comes to your overall wellness.
Stress is loosely defined as the generalized response of the body to any factor or circumstance that overwhelms, or threatens to overwhelm, the body’s ability to handle or overcome it. There are different stressors: physical (injury), physiologic (fevers or infections), and social (personal conflicts) as well as emotional and psychological (anxiety, fear or sorrow). Too much stress can negatively affect your health, including your weight.
Researchers have uncovered two important systems in the body that respond to stress. One system handles acute stress (i.e., giving a speech), whereas the other handles chronic, long-term stress (i.e., job loss or divorce). There is evidence that the hormones released, particularly cortisol, during chronic and perhaps acute stress can lead to increased appetite. But not just increased appetite.
Studies on stress and eating behavior show that not only can long-term, chronic stress increase our appetite, it also influences our food choices. People under chronic stress tend to choose foods that have more so-called palatability—fatty foods and sweets.
We have all heard of comfort foods. Well, that is exactly what this is about. There is some physiology behind the apparent madness. The issue, however, is that these foods naturally have higher calorie content.
So not only do we eat more when we’re stressed over long periods, we also eat worse foods—foods that are loaded with calories at a time when we’re not necessarily hungry or have energy requirements. The result is that we store the extra calories, and we can easily gain weight if this is a consistent behavior. In some people, this is especially true at night.
But since so many of us reach for food in stressful times, how can we start to change this behavior and change our health?
TIPS:
1. Recognize nervous eating—Food consumption outside of meals can sometimes be nervous eating. Ask yourself when you eat, “Am I hungry?” “Do I really have to have this?” The answer to both will often be ‘no’.
2. Outsmart your habit— Find healthy foods that you like (that have “palatability”) and plant them in the places where you engage in nervous eating.
1. Walnuts have good oil. Try mixed nuts and dried fruit like raisins.
2. Calorie free, sugar substitutes can satisfy the sweet craving without packing on pounds.
3. Try drinking water or calorie free drinks too; sometimes hunger is really thirst.
3. Make your stress work for you—Exercise in times of stress. As it turns out, exercise is one of the best ways to adapt positively to stress. You can literally channel the energy to optimize your health with aerobic and strength-building exercises. Daily exercise decreases overall stress.
You can overcome stress-related eating and weight gain. You won’t know how good you can feel until you’ve tried it.
Copyright 2011 Chicago Defender
Dave Montgomery, MD, PhD is a Cardiologist at Northwestern University and a sought after Speaker and Health Coach. http://davemontgomerymd.com
Stress is loosely defined as the generalized response of the body to any factor or circumstance that overwhelms, or threatens to overwhelm, the body’s ability to handle or overcome it. There are different stressors: physical (injury), physiologic (fevers or infections), and social (personal conflicts) as well as emotional and psychological (anxiety, fear or sorrow). Too much stress can negatively affect your health, including your weight.
Researchers have uncovered two important systems in the body that respond to stress. One system handles acute stress (i.e., giving a speech), whereas the other handles chronic, long-term stress (i.e., job loss or divorce). There is evidence that the hormones released, particularly cortisol, during chronic and perhaps acute stress can lead to increased appetite. But not just increased appetite.
Studies on stress and eating behavior show that not only can long-term, chronic stress increase our appetite, it also influences our food choices. People under chronic stress tend to choose foods that have more so-called palatability—fatty foods and sweets.
We have all heard of comfort foods. Well, that is exactly what this is about. There is some physiology behind the apparent madness. The issue, however, is that these foods naturally have higher calorie content.
So not only do we eat more when we’re stressed over long periods, we also eat worse foods—foods that are loaded with calories at a time when we’re not necessarily hungry or have energy requirements. The result is that we store the extra calories, and we can easily gain weight if this is a consistent behavior. In some people, this is especially true at night.
But since so many of us reach for food in stressful times, how can we start to change this behavior and change our health?
TIPS:
1. Recognize nervous eating—Food consumption outside of meals can sometimes be nervous eating. Ask yourself when you eat, “Am I hungry?” “Do I really have to have this?” The answer to both will often be ‘no’.
2. Outsmart your habit— Find healthy foods that you like (that have “palatability”) and plant them in the places where you engage in nervous eating.
1. Walnuts have good oil. Try mixed nuts and dried fruit like raisins.
2. Calorie free, sugar substitutes can satisfy the sweet craving without packing on pounds.
3. Try drinking water or calorie free drinks too; sometimes hunger is really thirst.
3. Make your stress work for you—Exercise in times of stress. As it turns out, exercise is one of the best ways to adapt positively to stress. You can literally channel the energy to optimize your health with aerobic and strength-building exercises. Daily exercise decreases overall stress.
You can overcome stress-related eating and weight gain. You won’t know how good you can feel until you’ve tried it.
Copyright 2011 Chicago Defender
Dave Montgomery, MD, PhD is a Cardiologist at Northwestern University and a sought after Speaker and Health Coach. http://davemontgomerymd.com
