From Cortisol to Cravings: How stress influences weight gain and 10 proven strategies to beat it

Stress is a common experience that most of us face in our daily lives, whether it's due to pressure at work, family responsibilities, or financial worries. Stress in itself is not a bad thing - in fact, it is a natural response to perceived threats or challenges, and it is a necessary aspect of survival. However, prolonged or chronic stress can have detrimental effects on both our mental and physical health.

One way stress may affect us physically is through its impact on our weight. When we're under stress, our bodies release hormones that can disrupt our metabolism and lead to weight gain. In this article, we will explore the connection between stress hormones and weight gain, including how cortisol affects weight gain, the link between stress and cravings, the role of stress in emotional eating, and how stress affects metabolism and sleep. We will also provide tips for managing stress to prevent weight gain and discuss healthy coping mechanisms.

How stress hormones affect weight gain

When we experience stress, the body releases hormones such as cortisol and adrenaline. Cortisol, in particular, is known as the stress hormone and is essential in small doses. However, chronically elevated cortisol levels can have adverse effects on our health and can impact weight gain through various mechanisms:

• Increased appetite: During periods of stress, cortisol can stimulate the release of glucose into the bloodstream, leading to elevated blood sugar levels. This increases appetite and cravings for high-calorie and comfort foods as the body seeks to replenish its energy stores. This can result in overeating and contribute to weight gain.

• Abdominal fat accumulation: Chronic stress and elevated cortisol levels have been associated with increased fat deposition in the abdominal area, leading to increased waist circumference (known as visceral fat) and the risk of developing various health risks, such as diabetes and metabolic disorders.

• Disrupted metabolism: When cortisol levels are high, the body's metabolism slows down. This is likely an evolutionary response to help us conserve energy in times of danger. This disrupts the body's natural metabolic processes, leading to alterations in the way the body processes and stores energy - the reduced calorie expenditure and slower metabolism make weight management more challenging and can lead to weight gain, particularly noticeable in the abdominal area, where cortisol can promote fat storage and other health problems.

• Emotional eating: Stress plays a significant role in emotional eating, as we often use food as a distraction or a way to soothe and manage our emotional discomfort. The act of eating, particularly foods high in sugar and fat, can temporarily improve mood and provide a sense of comfort or relief from stress. However, emotional eating is often followed by feelings of guilt or regret, which can contribute to a cycle of negative emotions and further stress.

10 simple steps to keep your stress levels in check and your weight under control

There are several simple stress management techniques that you can incorporate into your daily routine to help reduce stress levels. These include:

1. Identify your stressors
   The first step is figuring out what is stressing you out. This may seem obvious, but coping with stress can be very challenging if you are unsure where it comes from. Pinpointing the main sources of stress in your life provides you with a much better position to take the next steps and find strategies to address them. If you need help, our mindful journaling exercise is a great starting point.

2. Identify your unique stress signs
   Although we may not always feel stressed, our bodies may try to tell us differently. The warning signs of stress include difficulty concentrating, exhaustion, a decreased capacity to meet demands, impatience, sleep disruptions, and physical symptoms such as chest discomfort, heart palpitations, and gastrointestinal problems. You can avoid long-term health risks if you catch these signs early on and better understand your body's response.

3. Establish boundaries
   Sometimes, we can't avoid stressors entirely, but we can set boundaries to minimise their effects. For example, if you find that work is often the source of your stress, you can start by making sure you take your lunch break away from your desk and limit the amount of stress you spend outside of normal working hours.
   You can also establish boundaries in your personal life. We will dive into this topic deeper in the near future, as establishing boundaries in your personal life is essential for maintaining your well-being and preserving healthy relationships. However, one thing that can be a very valuable tool is practising saying no when necessary. It's okay to decline requests or invitations that go against your boundaries or overwhelm you. Remember that saying no is not selfish; it's an act of self-care and self-respect!

4. Practice self-care and me-time
   Speaking of boundaries, when stressed, we often put our needs last. But to reduce stress and avoid weight gain, prioritising self-care is important. This means taking time for yourself to relax and rejuvenate. Engage in activities like reading, listening to music, bathing, or enjoying nature. Whatever helps you unwind, make sure to schedule time for it regularly.

5. Engage in (any) physical activity
   Engaging in physical activity promotes the release of endorphins, which are natural mood boosters, and help regulate appetite and metabolism. However, it's important to consider where you are now and find an activity that you genuinely enjoy and match your current activity level. Whether it's a 30-min walk, swimming, yoga, or strength training… it doesn't matter if you can keep it up consistently!

6. Prioritise sleep
   When we're well-rested, we're better able to cope with stress. Unfortunately, stress can make getting a good night's sleep difficult. Lack of sleep can increase stress levels and disrupt hormone regulation, leading to weight gain. To improve your sleep hygiene, try to go to bed and wake up simultaneously each day, avoid caffeine in the afternoon and evening, and limit screen time before bed.

7. Focus on nutrient-dense, balanced meals
   Ensuring you eat plenty of fruits, vegetables, whole grains, and lean proteins can help promote overall health and wellness. Opt for whole, unprocessed foods that provide essential nutrients and avoid relying on unhealthy comfort foods to cope with stress. Watch out for caffeine and alcohol - an excessive amount of caffeine can cause you to become more agitated and anxious, making you more sensitive to stress. While alcohol can be a tempting tool to relax and take the edge off, too much alcohol can interfere with your nervous system, disrupting your sleep and causing additional stress and anxiety.

8. Practice mindfulness
   Mindfulness techniques have been shown to help reduce stress and support the immune system. Mindfulness is about being present at the moment and accepting your thoughts and feelings without judgement. It can help you stop reacting to stress in unhelpful ways and instead learn to respond in a more thoughtful, healthy manner. You can practice mindfulness through meditation, yoga, breathing exercises and mindful eating.
   Mindful eating, in particular, can also help prevent overeating due to stress. You can practise mindful eating by listening to your body's hunger and fullness cues. Slow down and savour each bite, being aware of the food's flavours, textures, and sensations. Here we have a great exercise to put mindful eating into practice.

9. Leverage your support system
   You don't have to deal with stress on your own! Reach out for support from friends, family, or a mental health professional. Talking about your stress with someone else can help you put things in perspective and develop solutions together.

10. Make these habits regular - even when you are not stressed

    It might be hard to establish new stress-relieving practices when we are in the midst of it. Instead, habitually implement stress management tactics into your weekly calendar. For example, taking a short walk during your lunch break is much easier to maintain during difficult times once they become habitual and a part of our daily routine.

Remember, managing stress is a lifelong journey, and different strategies work for different individuals. Find what works best for you and make stress reduction a priority in your daily life to support both your mental well-being and weight management goals.