We all know what stress is - we are faced with it every day. Whether we are dealing with financial difficulties, the ill health or loss of a loved one, relationship problems, upsetting events, or the nonstop demands of daily life, we are always under pressure. Our bodies are hardwired to react to any stress as an imminent threat or hazard, and the natural response is to trigger what is known as the "fight-or-flight" mechanism.
Under regular circumstances, the relaxation response takes over after the perceived threat is gone and the body returns to its typical state. But for folks who are faced with constant stress - a frequent occurrence in our high-pressure world - the relaxation response does not occur often enough or last long enough, resulting in imbalances that can cause permanent harm.
Medical researchers have discovered that one of the principal factors in stress-related illness is cortisol, the so called "stress hormone."
* What is cortisol?
Cortisol is a hormone produced by the adrenal glands (located above the kidneys). Cortisol helps to maintain the metabolism of sugar, plays a role in controlling the release of insulin, normalizes blood pressure, and functions as part of the immune response.
Cortisol is as well a crucial part of the fight-or-flight response; it provides fast vigor, enlarges memory function, strengthens the immune system, reduces the body's sensitivity to pain, and helps to maintain homeostasis (the internal environment, including body temperature and blood pressure).
* How does cortisol cause weight increase?
While cortisol itself does not make you fat, high levels are known to result in the storage of fat in the abdominal area. Tummy fat (referred to in medical terms as central adiposity) and those charming bulges we all know as "muffin tops" are proven to have a number of serious health consequences:
- Leptin Overproduction: Leptin is produced in adipose tissue (ab fat) in proportion to the amount of fat
available. This hormone helps to control energy intake and spending; in simple terms, it controls the
appetite, and high levels can result in food cravings - an issue which in the end leads to the production of
even more abdominal fat.
- Insulin Resistance: Central adiposity causes resistance to insulin, the hormone which is responsible for
signaling the cells to metabolize energy. Insulin resistance, or pre-diabetes, leads to a a lot of health
problems which are known together by the ominous-sounding term "metabolic syndrome." Not an illness
in itself, metabolic syndrome refers to a group of danger factors, including:
> high levels of bad (LDL) cholesterol and triglycerides;
> small levels of good (HDL) cholesterol;
> excessive blood pressure;
> extreme glucose levels in the blood.
All of these issues can in the end lead to more serious health problems, including type 2 diabetes, cardiovascular disease, and cancer.
* How can I tell if I have high levels of cortisol?
If you think that stress may be causative to your weight gain, an adrenal stress check can be administered to detect high cortisol levels.
* How can I counteract stress-related weight gain?
There are a number of steps you can take to avoid the accumulation of ab fat due to extra stress. These comprise some routine changes that are necessary to decrease your stress levels and promote good health:
- Stick to a low-sugar diet to avoid the overproduction of insulin.
- Exercise - this lowers your stress levels, promotes weight loss, and enlarges your endorphins, the feel-good
hormones.
- Practice a stress management technique, for example yoga, to promote relaxation and increase your ability to
cope with stress.
- Take a cortisol-lowering supplement. *Important: do this ONLY after a saliva test has detected extreme
cortisol in your system!
With good stress management and an overall healthy daily life, you can stop the effects of stress on your waistline, as well as on your general sense of well-being.
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