According to the American Psychological Association (APA), stress is a normal reaction to daily pressures. However, chronic stress can negatively affect both mental and physical health.
How does stress affect weight?
When a person experiences stress, their body reacts by releasing stress-activating hormones. These hormones redirect blood flow away from the digestive system and towards essential muscle and organ groups necessary for immediate survival. As a result, digestion slows down.
The stress hormone "cortisol" temporarily increases blood sugar levels, providing the necessary energy for the individual to cope with the immediate stressor. Once the threat is perceived to be over, blood sugar levels return to normal.
However, if a person experiences prolonged or "chronic" stress, their body will not have the opportunity to recover.
As a 2022 review explains, cortisol increases blood sugar levels, which in turn increases insulin levels in the blood. Chronic stress can lead to continuously high insulin levels. This can result in insulin resistance, where the body's cells no longer respond accurately to insulin. A consequence of this is increased belly fat and uncontrolled weight gain.
Individuals experiencing chronic stress often feel the urge to consume high-fat or high-sugar foods to control blood sugar levels.
High cortisol levels also hinder the body's production of other hormones, including corticotropin-releasing hormone (CRH). This hormone helps regulate appetite, and low CRH levels in the body may cause an individual to eat more than usual.
Ways to prevent weight gain due to stress
Recognizing the relationship between stress and overeating leading to weight gain may be the first step in preventing this issue.
A viable solution to this problem is finding ways to reduce stress. The Centers for Disease Control and Prevention (CDC, USA) suggests the following effective solutions:
Regular exercise
Spending time outdoors and being close to nature
Meditation
Limiting alcohol and tobacco consumption
Getting enough sleep
In addition, controlling one's diet is also a way to combat weight gain. Choosing a healthy menu, rich in green vegetables, limiting high-sugar and high-fat foods, and controlling portion sizes according to the body's needs can help prevent excessive calorie intake, leading to obesity.
