by Tami Mungenast Health Coach, CPT, CNWC
Chronic stress is something many of us face, maybe more now than ever! Perhaps you are feeling more stress since the onset of the pandemic, the elections, from kids doing school from home or any other issues that can increase stress levels. Stress can be mental, emotional and physical. It can be acute or chronic. These types of stress can adversely impact our health in two different ways.
1. Stress can affect our diet, what we want to eat and how much of it.
2. It can also affect our ability to store fat and put us into an obesogenic state, increasing our risk for chronic disease.
Stress and cravings
Did you ever notice that stress can make you want a certain type of food that you normally do not struggle with? Highly palatable foods like high sugar and high carb foods release dopamine the feel-good hormone which is particularly attractive when you are stressed. Stress can also lead some to increase their alcohol consumption. Too much alcohol is not only empty calories but also can increase the risk for cancers in the body. Stress over time can keep creating this draw to these types of food or drinks and can lead into an almost addictive or compulsive state that becomes increasingly difficult to control.
Stress and body weight
Stress is a main contributor to obesity. It is also a major risk factor for cardiovascular disease, cancer and diabetes. Stress is linked to an increase of body fat in the mid-section and belly area. People who are under stress tend to eat more and have more of a challenge in stopping due to the hormone response. Stress increases certain hormones that make your body want to store fat especially belly fat.
Highly palatable foods might feel good in the moment, but it also exasperates the cycle of stress eating. Eating healthy more nutritious foods can help with mood control as well as focus. High sugar or high carb foods can alter our moods to be more agitated and feeling less self-control with the insulin spikes and dips. Healthy snacks like tree nuts can help satisfy a craving but also provide you fiber and nutrition without the insulin spike. Drinking water or tea instead of empty calories beverages or alcohol can help improve your hydration and your mental clarity which will improve your ability to manage stress.
To reduce the impact of stress on diet and overall health it is so important to be mindful. Practices such as meditation, yoga and other spiritual practices can help mitigate the impact of stress. Go back to the root cause of the stress and address from the root rather than the symptoms. If you are stressed by outside worldly issues limit your access to social media and the news. Taking social media apps off your phone can help immensely with this stressor. Limit your screen time to television and the news if that is creating stress. If you find that your job or family is causing you stress, take daily time to mediate and start a gratitude journal to write in daily. Exercise does wonders for stress. A simple brisk walk can help improve your mind set. Joining a workout program or a health group with others can help you make your health a priority. Make time for yourself and your self-care to help balance your life and manage your stress.
Determining how to alleviate stress can seem challenging but the impact on your health go beyond your waistline and can improve your long-term vitality and wellness!
