A Healthy Mind for a Healthy Body

A Stressful Culprit

Stress is a normal response to everyday occurrences, such as a hectic schedule, difficult relationships, or high work demands. When we experience stress, our body reacts in an attempt to alter the stressful situation or adapt to the circumstances we are facing (Taylor, 2015). Everyone experiences stress throughout their lives. It can even be motivating and help people accomplish their tasks more efficiently.

The physical and emotional consequences of stress vary from person to person. This may be influenced by how a person perceives or copes with stressors. Men and women often experience stress differently, with women reporting higher levels of stress from similar events (Kneavel, 2020). Not only do men and women experience stress differently, but they often adopt different coping mechanisms and are more likely to cope through stress-related eating behaviors (Kneavel, 2020).

The Mind-Body Connection

These experiences occur because the body’s response to stress can heavily influence our appetite, weight, and food preferences. The brain plays a central role in responding to stress as it does in regulating appetite. In fact, our brain’s same region is responsible for communicating with our body about both hunger and stress (Sinha & Jastreboff, 2013).

As a result of a stressful event, the brain sends signals to increase hormonal activity. Cortisol, known as the “stress hormone” increases, ensuring the body has adequate energy to deal with stressful events by increasing metabolism and hunger. However, the rise in cortisol levels leads to cravings for energy-dense foods, often leading to unwanted weight gain. Increased cortisol levels from stress also increase insulin resistance, creating another situation where hunger will increase because the body is unable to use glucose for energy (Chao et al., 2017).

Ghrelin, often referred to as “the hunger hormone” because it is responsible for stimulating appetite, also has a role in regulating anxiety and mood (Sinha & Jastreboff, 2013). Once signaled by the brain, ghrelin is produced in the gut. During times of stress, ghrelin appears to increase in parallel to cortisol, further contributing to food cravings and unwanted weight gain (Choa et al., 2017).

Stress truly causes a cascade of unwanted events in the body, adding insult to injury during difficult times. The influence of stress on hormones even impacts where the body stores fat, with chronic stress often leading to more significant increases in abdominal fat (Aschbacher et al., 2014).

Stress Management = Weight Management

It is important to recognize and manage stress to prevent it from having a profound impact on your health and quality of life. Chronic, or long-term stress, goes far beyond its influence on body weight with its potential to impact all body systems. Ideally, good coping skills and healthy habits will prevent stress from ever having severe effects on your health. Although it is never too late to get a handle on the situation by improving your behaviors or reaching out for help.

There are many ways to cope with stress. Just as stressors impact individuals differently, the best options for coping may vary from person to person (Park & Iacocca, 2014).

Get moving. Regular physical activity helps keep stress at bay. Exercise also triggers the brain to release endorphins, triggering positive feelings in the body (Harvard University, 2020). There are many opinions on the best exercise for weight loss, health, or stress reduction, but honestly, the best exercise is often the one you will do. Find something you enjoy doing on your own or with a friend.

Slow down. Daily meditation or deep breathing exercises that slow the heart rate and calm the body can be very beneficial. Start slow with one minute per day and work your way up. If you find starting this difficult, a good option is to try following along with a guided meditation or progressive muscle relaxation exercise.

Stay connected. Social support plays an important and protective role in managing stress (Thoit, 2011). Individuals who feel they have a sense of belonging within a community have better health outcomes (Michalski et al., 2020). It can be hard to stay in touch with friends when life gets busy, but be sure to make staying connected a priority for yourself!

Set realistic goals. Forming new habits can be challenging, even when we know that they will be beneficial! Self-regulation skills, such as those taught in the Fresh Choices program, are associated with successful stress management (Mezuk et al., 2017). Setting realistic goals, or using a technique called SMART (Specific, Measurable, Achievable, Relevant, Timely) goals can help you to begin changing your habits and making steps towards your goals!

Talk to a health professional. Psychotherapy treatment for chronic stress may be helpful if it has become too much to manage on your own. While it may be difficult, there is no shame in reaching out for help. A trained professional can provide talk therapy, help you discover coping behaviors to manage stress on your own, and investigate if there are other underlying issues complicating your mental well-being.

Stress is a normal part of life. While it can wreak havoc on your body and make managing your health seemingly difficult, it is important to remember that the situation is always manageable.