Stress can impact many aspects of your health, including your brain. It has long been known stress is a significant contributor to weight gain, due largely to its effect on your body’s production of cortisol, also known as the stress hormone. This hormone encourages your body to seek out quick, efficient bursts of energy. This is the source of sugar and carb cravings and “stress eating” or “emotional eating.”
Cortisol also instructs your body to store fat in the belly, as this makes it easily accessible in a pinch.
Cortisol had its value in early human civilization, where we were more likely to have stressors like lions or enemies who could harm us physically. Now, our bodies haven’t toned down their hormonal stress responses to the more relevant modern threats of “intimidating work email” or “forgot homework was due tonight.”
We live in a world that gets a little faster and a little higher pressure every day. It can be a lot to keep up with, and stress levels have been creeping upward for decades. In fact, one study found the levels of stress in average high school students in the 1990s were similar to those of psychiatric patients in the 1950s.
There’s no question stress levels have continued to soar among people of all ages. According to the American Psychological Association in 2022, Americans have one of the highest reported stress levels in the world. And 33% report that stress leads to negative impacts on eating habits, 32% on physical health.
Technology and social media. Traffic. Busy schedules. Work stress. The sources of are everywhere. So, how can you manage it more effectively to reduce the constant cortisol spikes?
Managing Stress
Fortunately, much research has been done on stress management. And a wealth of effective stress management tools has surfaced. In addition to maintaining a healthy diet, here are some tips to help you manage your stress and lose weight:
Limit caffeine and alcohol
Mind-altering substances like caffeine and alcohol can increase your body’s production of cortisol. Additionally, they can heavily damage the quality and amount of sleep you get.
Exercise
Moderate-intensity exercise for at least 30 minutes most days can help reduce anxiety and build muscle, both of which are often prevalent factors in weight management.
Mindfulness and meditation practices
Spending time being fully present can help alleviate stressors, particularly in those who experience a lot of worry or anxiety about the future. Mindfulness can also help you get/keep in touch with your mind and body’s needs, leading to reduced stress and increased self-confidence.
Socialize
Creating and nurturing interpersonal relationships is a great way to reduce cortisol levels and encourage the production of endorphins.
Aim for better sleep
Increasing the quality and quantity of sleep you get is monumental in weight loss. You can do this with a good bedtime routine. Getting ample activity during the day; reducing screen time; and limiting food, beverage, and substance consumption around bedtime can help you avoid creating an anxious association with your bed. And if you’re having trouble falling asleep, it’s better to get up and do something for a while, then try again, rather than lying there stressing about how you’re not sleeping.
Manage Your Stress Naturally
Modern life can be stressful. Give yourself time, grace, and kindness. And take comfort in knowing whatever life throws at you, you’ll always be equipped to handle it with the help of these practices.
