Stress and Obesity

Fitness Handout by IDEA Fitness Journal:

Did you know that researchers are keenly interested in how stress influences eating behaviors and leads to obesity? In fact, a substantial amount of scientific research has been committed to unraveling this complex question. What does it say, and how can it help you stay healthy? Here are some insights on how stress impacts eating and what can help, from Maria-Victoria Montes, who graduated from the University of New Mexico, Albuquerque (UNM), with an exercise science degree and is entering physical therapy graduate school, and Len Kravitz, PhD, the program coordinator of exercise science and a researcher at UNM.

Chronic Stress and Weight Gain

With chronic stress, the hypothalamus (the central control station for stress) directs the pituitary gland to send a signaling message hormone (the adrenocorticotrophic hormone, or ACTH) to the adrenal cortex. ACTH triggers the release of the hormone cortisol (Adam & Epel 2007). This reaction is referred to as the hypothalamic-pituitary-adrenocortical (HPA) axis.

If the chronic stress (real or perceived) is of sufficient intensity and duration, the HPA does not wind down (as it should), resulting in prolonged elevation of cortisol levels. Thus, chronic stress leads to daily increases of cortisol secretion. Cortisol can stimulate appetite during the intermittent recovery periods that occur while you are experiencing chronic stress. Cortisol (with the help of slightly elevated insulin levels) has also been shown to activate lipoprotein lipase, the enzyme that facilitates the deposition of fat (Björntorp 2001).

Additionally, chronic stress is associated with emotional changes that can include increases in anxiety, apathy and depression (Torres & Nowson 2007). These changes may lead to much higher consumption of food.

     

 

The Effect of Exercise on Stress

The good news is that exercise can help with chronic stress. The Physical Activity Guidelines Advisory Committee Report, 2008, published by the U.S. Department of Health and Human Services, concluded that physical activity can protect against feelings of distress, defend against symptoms of anxiety, guard against depressive symptoms and the development of major depressive disorder and enhance psychological well-being.The report said that between 1995 and 2008, more than 30 studies—involving more than 175,000 people—were conducted in areas related to stress. The findings show that exercise decreases stress levels and increases feelings of well-being. Dunn and Jewell (2010) add that exercise bouts of 30 minutes (but not longer than 60 minutes) appear to have the best “stress-reducing” benefits. There does not appear to be a different impact based on the type of exercise (e.g., running, swimming, cycling, elliptical training, etc.). As to exercise intensity, the report indicates that (with regular participation) moderate to vigorous physical activity reduces stress better than low-intensity activity.

Mind-Body Methods for Stress Reduction

In addition to exercise, mind-body techniques such as meditation, progressive muscle relaxation and visualization can help reduce stress (Stoppler 2008).

Listening to music can also help. Luskin et al. (1998) propose that music has the power to calm, soothe and inspire. It can directly affect physiological factors such as heart rate and blood pressure and has been shown to be effective in treating anxiety, stress and depression.

***See this article on Living in the Moment, being Mindful, ways to calm the mind

 

References

Adam, T.C., & Epel, E.S. 2007. Stress, eating and the reward system. Physiology and Behavior, 91, 449–58.

Björntorp, P. 2001. Do stress reactions cause abdominal obesity and comorbidities? Obesity Reviews, 2 (2), 73–86.

Dunn, A.L., & Jewell, J.S. 2010. The effect of exercise on mental health. Current Sports Medicine Reports, 9 (4), 202–207.

Luskin, F.M., et al. 1998. A review of mind-body therapies in the treatment of cardiovascular disease. Part 1: Implications for the elderly. Alternative Therapies, 4 (3), 46–61.

Stoppler, M.C. 2008. Stress management techniques. MedicineNet.com. www.medicinenet.com/stress_management_techniques/article.htm; retrieved Oct. 29, 2010.

U.S. Department of Health and Human Services. 2008. Part G, section 8: Mental health. Physical Activity Guidelines Advisory Committee Report. Washington, DC. www.health.gov/PAguidelines/Report/G8_mentalhealth.aspx.

IDEA Fitness Journal, Volume 9, Number 4

April 2012

The myth of being "big boned"

author: unknown

 

I think it's very important to put aside all myths and stop trying to lay blame anywhere other than yourself.

Let's be very clear on this; there is no such thing as "big boned". Studies have shown that the bone size and density of a "big boned" person is almost the exact same as as a "normal" person (being truly "big boned" only accounts for about 10lbs). So if you've been using that as your excuse ....or one of your excuses, it's time to let it go and realize that the reason you are overweight is because you let yourself get that way. Of course there are extenuating circumstances for some; you were raised in an over-weight family and learned bad eating habits before you even knew about them. But the fact that you got overweight and the fact that you've let yourself stay overweight are two completely different things. There might be some extenuating circumstances for how you got to this point... I know there was for me, but there is no excuse for allowing yourself to stay overweight, other than you.

So now what do you do without the "big boned" excuse? I guess that's up to you, but first you have to understand, admit, and accept that you are the cause of your weight issues. No one else... just you. Along with that, you are the only person who can make the necessary changes and do something about it.

Where are you at in the process? Still just thinking about what you should do? How's that going for you? By now, you should at least be keeping good tabs on exactly what you're putting into your body. Hopefully by now you've started to make some changes to your daily routing; whether it's what you eat, how much you move your body, or hopefully both. By now you should've started to make some of the changes we've discussed; getting rid of the whites, counting calories, choosing lower calorie options, adjusting the ingredients of your meals to lower your calorie intake, cutting the soda/pop out of your diet... the one thing you shouldn't be doing is just sitting there. Do something... ANYTHING. When it comes to weight loss, anything is better than nothing. Do five pushups or five situps... get started. You've had enough time to think about it. Enough excuses for why you haven't done anything yet.

Do you want to live long enough to watch your kids graduate high school? College? How 'bout walking them down the isle? Fat isn't just unsightly... it's a killer. Your heart is working overtime trying to pump blood throughout your body. And there's only so much your ticker can take.

So... we're at the point where you need to do more than just read. You should be making changes. As I've said, start small. After all, Rome wasn't built in a day.

What do you eat for breakfast? Do you even eat breakfast? Start by swapping your cereal for low-sugar oatmeal, fruit, low-calorie yogurt, or eggs without a few of the yolks. Make that your start. Start your day and your changes on the right foot.

So we've taken away another potential excuse. NOW GET STARTED! Trust me, being fat only leads to being fatter, unless you actively do something to change that.