Can Stress Make You Gain Weight?
Work, home life and worries about the pandemic means that most of us are under at least a little bit of stress. We all know that stress can make us feel jittery and even tired, but could stress be getting in the way of weight loss? The short answer is yes, read on to find out more and what you can do about it.
Cortisol - The Stress Hormone
Cortisol is a vital hormone that the adrenals secrete during times of acute stress, like when you hear a car coming and jump back onto the pavement. Cortisol also goes up and down throughout the day in a set pattern. Your cortisol should be highest in the morning, about 30 minutes or so after you wake up and then gently lower throughout the day so that by the time bedtime comes around you are ready to rest.
Cortisol - When Things Aren’t Quite Right
Sometimes cortisol works outside of the pattern it should do, for example we may have higher levels throughout the afternoon instead of the morning or we have spikes throughout the day in response to stress.
You can test your cortisol levels to see what your pattern looks like. Get in touch here to find out how.
What Causes High Cortisol or Cortisol Disfunction?
Chronic Stress
Chronic Frustration e.g. work or home life
Trauma e.g. bereavement
Hormonal Disfunction e.g. PCOS, Cushing’s Syndrome
Caffeine
Cortisol and Weight Gain
Weight gain has many influences, diet, lifestyle and genetics all factor in but hormones are key. Under the hormone umbrella includes sex hormones and cortisol. Studies have shown that people with higher levels of cortisol tend to carry more weight on their stomach, this may partly be due to the protective element that cortisol has and the body’s attempt to protect the organs (which are in the core) from possible danger.
Another way in which cortisol can lead to increased weight is through dietary changes. A spike in cortisol can lead us to want to eat more than usual. Studies have shown people craved more carbohydrate and sugar rich foods during times of stress, foods which when eaten in excess can lead to weight gain.
How TO Lower Stress Levels
There are several methods you can try to incorporate into your daily routine to support normal cortisol levels.
Regular Exercise, particularly low impact such as walking and swimming
Eating Balanced Meals
Correct Nutrient Deficiencies
Deep Breathing - breathe in for 4 seconds, hold for 4 seconds and out for 4 seconds
Avoiding Caffeine After Lunch
Magnesium Glyncinate May Help With Supporting Stress
Yoga
Pilates