Life can be stressful. Whether it’s the chaos of raising a family, demanding job responsibilities, or caring for aging parents, all of us have experienced some type of stress in our lives at some point. Stress is expected, and our bodies are usually equipped to handle all that comes with it. Unfortunately, many of us live in a chronic state of stress and this can impact our health negatively. Too much stress can cause depression, high blood pressure, heart disease, sleep disturbances, and weight gain.

So, does too much stress lead to weight gain?

During periods of stress, the body moves into a “fight or flight” mode. This is a normal reaction to something that the body perceives as a threat. The body releases hormones like adrenaline to increase heart rate, energy levels, and blood pressure – getting the body ready to flee or fight. Cortisol is another hormone that is released during periods of stress. Cortisol increases sugar in the bloodstream, so the body has an immediate energy source for the muscles. In the ideal situation, hormone levels return to normal after the stressful event is over. The problem is that many people are in a constant state of high stress, therefore the body is constantly releasing these hormones.

Too much cortisol circulating in the body can cause weight gain. This weight gain tends to be located around the waistline, an area that is particularly harmful as it is highly associated with diabetes and cardiovascular risk. Additional weight around the waist also means an increase in something called visceral or belly fat, which surrounds your internal organs. Also, during periods of stress, it is common to gravitate towards those foods that give us comfort. When emotions are running high, foods high in fat and sugar are soothing. These unhealthy eating habits can lead to weight gain in the long term.

It is important to reduce the amount of stress in your life to stay healthy and feel good. Otherwise, the vicious cycle will continue. Try these daily strategies to help reduce your stress:

  • Relax and practice good self-care
    • Spend more time with yourself.
    • Practice meditation, yoga, tai chi, and breathing exercises.
    • Keep a journal and record your feelings and emotions.
  • Sleep is critical
    • Get at least 7 hours of sleep per night.
    • Create an environment that is relaxing before bed.
    • Avoid stimulants and excessive screen time before bed.
  • Incorporate physical activity into your daily life
    • Find an exercise you enjoy and stick with it.
    • Try to squeeze in something active every day, even if it is just a short walk.
    • Prioritize your body and take care of it.
  • Connect with family and friends that make you feel at ease
    • Lean on others during periods of stress.
    • Take care of your mental health first. Do not be afraid to ask for help.
  • Practice mindful eating
    • Listen to your body’s cues and give it your full attention. Be attuned to your body so you avoid overeating high calorie, high fat foods.
    • Tracking food in a journal or the Dario App can help.

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