Healthy Body
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The Correlation Between Stress and Weight Gain
June 2024
By Jill Valentino
According to the American Psychological Association’s 2017 Stress in America survey, Americans are experiencing stress at an alarming rate. In fact, three out of four Americans report “experiencing at least one stress symptom in the last month,” according to the survey. Additionally, data from the 2017-18 National Health and Nutrition Examination Survey found the following:
These statistics, when taken together, paint a concerning portrait. Is there a link between stress and weight gain? Some studies suggest that there is. So, what can we do to fight against it?
According to the American Psychological Association’s 2017 Stress in America survey, Americans are experiencing stress at an alarming rate. In fact, three out of four Americans report “experiencing at least one stress symptom in the last month,” according to the survey. Additionally, data from the 2017-18 National Health and Nutrition Examination Survey found the following:
- Nearly 31% of American adults are overweight
- Over 40% of American adults are obese
- Almost 10% of American adults are severely obese
These statistics, when taken together, paint a concerning portrait. Is there a link between stress and weight gain? Some studies suggest that there is. So, what can we do to fight against it?
Stress and Effects on Our Bodies
It is a well-known fact that excessive stress adversely affects the body. According to Healthline, “Stress triggers the body’s fight-or-flight response. Chronic stress can cause negative health effects on mood, immune and digestive systems, and cardiovascular health.” Besides these adverse effects, stress can also affect a person’s emotional and mental health.
According to weight-loss physician Dr. Charlie Seltzer, responses to stress include a rise of the naturally produced adrenal hormone called cortisol. When stress is no longer present, cortisol levels return to normal. However, if a person is continuously stressed out, cortisol levels remain high, which Seltzer claims is an issue as cortisol is not only a stress hormone but also an appetite stimulant responsible for increasing the levels of hormones and chemicals involved in making a person feel hungry. Therefore, under continued stress, people eat, and because cortisol stimulates appetites, they eat more than usual. When these excess “stress calories” are consumed over and over, the fat deposits from those typically unhealthy foods usually get deposited around a person’s abdomen.
To make matters worse, a 2015 study concluded that human metabolism significantly slows when experiencing stress, burning fewer daily calories than when not experiencing stress. This is due to cortisol diverting blood from the digestive tract and towards the areas of the body (muscles and organs) the person needs for imminent survival. Not only that, but stress can also disrupt a person’s sleep cycle, which can contribute to weight gain and energy depletion, often resulting in not feeling the motivation needed to engage in physical activity. Additionally, the body may produce less testosterone, which can cause an overall decrease in muscle mass.
It is a well-known fact that excessive stress adversely affects the body. According to Healthline, “Stress triggers the body’s fight-or-flight response. Chronic stress can cause negative health effects on mood, immune and digestive systems, and cardiovascular health.” Besides these adverse effects, stress can also affect a person’s emotional and mental health.
According to weight-loss physician Dr. Charlie Seltzer, responses to stress include a rise of the naturally produced adrenal hormone called cortisol. When stress is no longer present, cortisol levels return to normal. However, if a person is continuously stressed out, cortisol levels remain high, which Seltzer claims is an issue as cortisol is not only a stress hormone but also an appetite stimulant responsible for increasing the levels of hormones and chemicals involved in making a person feel hungry. Therefore, under continued stress, people eat, and because cortisol stimulates appetites, they eat more than usual. When these excess “stress calories” are consumed over and over, the fat deposits from those typically unhealthy foods usually get deposited around a person’s abdomen.
To make matters worse, a 2015 study concluded that human metabolism significantly slows when experiencing stress, burning fewer daily calories than when not experiencing stress. This is due to cortisol diverting blood from the digestive tract and towards the areas of the body (muscles and organs) the person needs for imminent survival. Not only that, but stress can also disrupt a person’s sleep cycle, which can contribute to weight gain and energy depletion, often resulting in not feeling the motivation needed to engage in physical activity. Additionally, the body may produce less testosterone, which can cause an overall decrease in muscle mass.
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Stress and Weight Gain Risks
According to the American Psychological Association, stress affects all body systems. Some stress is okay, as our bodies are well-equipped to handle stress in small doses; however, the opposite is true concerning chronic stress. Regarding the gastrointestinal system, when a person is chronically stressed, cortisol production spikes, causing a person to overeat. When this happens, heartburn or acid reflux may result and, in rare cases, spasms in the esophagus can occur. Additionally, stress can make swallowing difficult or cause increased gas or bloating. |
"According to the American Psychological Association, stress affects all body systems. Some stress is okay, as our bodies are well-equipped to handle stress in small doses; however, the opposite is true concerning chronic stress." |
One’s mental state may also be affected by increased stress, as the typical “comfort foods” one turns to during a stressful event are often not healthy foods, which can negatively affect a person’s mood. Additionally, stress can also cause weight gain by “interfering with cognitive processes such as self-regulation,” according to Medical News Today.
How To Stop Weight Gain Caused by Stress
The best methods one can utilize to lower the unhealthy cortisol levels that result from an increase in stress are threefold:
Additionally, recognizing when you are engaging in “stress eating” is an excellent initial step toward prevention. Keeping a “food diary” can help you avoid going down an unhealthy, stress-induced “rabbit hole” of overeating. Having someone you can talk to during stressful times can also help to prevent those “self-medicating" and binge-eating behaviors. This can be a friend, family member, spouse, or a licensed therapist.
Another possible path to avoid stress-induced eating is to incorporate mindfulness-based interventions, such as meditation, which has been studied as a potential way to help stress eaters lose weight. Yoga and daily deep breathing exercises can also help decrease the body’s production of cortisol.
However, even during periods of pronounced stress, your body can be “tricked” into thinking all is well. If only our minds could be tricked just the same!
How To Stop Weight Gain Caused by Stress
The best methods one can utilize to lower the unhealthy cortisol levels that result from an increase in stress are threefold:
- Exercise
- Healthy Eating
- Relaxation
Additionally, recognizing when you are engaging in “stress eating” is an excellent initial step toward prevention. Keeping a “food diary” can help you avoid going down an unhealthy, stress-induced “rabbit hole” of overeating. Having someone you can talk to during stressful times can also help to prevent those “self-medicating" and binge-eating behaviors. This can be a friend, family member, spouse, or a licensed therapist.
Another possible path to avoid stress-induced eating is to incorporate mindfulness-based interventions, such as meditation, which has been studied as a potential way to help stress eaters lose weight. Yoga and daily deep breathing exercises can also help decrease the body’s production of cortisol.
However, even during periods of pronounced stress, your body can be “tricked” into thinking all is well. If only our minds could be tricked just the same!
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Jill Valentino is an educator, freelance writer, essayist, tutor, and educational video and teaching materials creator. Her work has been published in Good Housekeeping, Redbook, Country Living, Elle Decor, House Beautiful, Woman's Day, and Hudson Valley Parent magazine. She is a regular contributor for Sanctuary.
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