Cortisol: Our stress hormone
Stress is an automatic response to threat and when we get stressed, our adrenal glands release adrenaline and cortisol. These hormones trigger chemical reactions that quickly raise our blood sugar levels so that we have enough energy to deal with the threat. (1)
When the threat disappears our adrenaline slowly wears off and our blood sugar levels (energy) drop drastically. This is where cortisol really kicks in and rises high to quickly replace the lost energy.
In one-off situations this response is crucial. However, prolonged periods of stress keep your cortisol levels high which means we have more blood sugar spikes, higher blood pressure and increased insulin leading to excess fat storage. All of this sets off a chain reaction in which weight gain becomes a vicious cycle.
5 signs of stress causing your weight gain:
1. Uncontrollable sugar cravings
Simple carbs and sugar is one of the first things you crave when under intense stress because it supplies the body with the quick energy. To make use of that sugar the body releases insulin which shuttles it into our cells for instant use.
However, when our stress response is prolonged and doesn’t require us to physically run away or fight, we end up storing the released sugar in the liver for later use. However, the liver has limited storage capacity and so our body takes the excess sugar and converts it into fat cells.
2. Slower metabolism
Even if you have mighty levels of self-control and avoid foods high in fat and sugar, cortisol suppresses your immune system and slows down your metabolism to conserve energy. At the same time it stimulates the release of ghrelin which enhances appetite and increases cravings for calorie dense fatty foods.
A 2015 study by researchers at Ohio State University interviewed women about the stress they had experienced the previous day before giving them a high-fat, high-calorie meal. After finishing the meal, they measured the women’s metabolic rates (the rate at which they burned calories and fat) and examined their blood sugar, cholesterol, insulin, and cortisol levels. The researchers found that women who reported one or more stressors the day before burned 104 calories less than non-stressed women and had higher insulin levels. (2)
3. Poor sleep
Cortisol is more than a stress response hormone that regulates your metabolism, blood pressure and immune system. It is also responsible for regulating your sleep/wake cycle. Too much cortisol is associated with interrupted sleep and leads to increased fat storage and hunger. A study published in the European Journal of Clinical Nutrition, suggested that people who were partially sleep-deprived consumed around 385 calories more per day than people who were not. (3) In addition, sleep deprivation contributes to chronic stress, thus creating a vicious cycle.
4. Stubborn Belly Fat
The prolonged high levels of cortisol also cause damage to your cells, lowering their insulin sensitivity. When you begin to resist insulin, your body produces more of it in order for it to be effective. However, this means your blood sugar levels keep on rising, which affects your hunger hormones (leptin and ghrelin). Your brain struggles to accurately perceive when you are full or hungry and you are no longer able to control the amount of food you eat.
Furthermore, when excess insulin and cortisol are released together, they create lipoprotein lipase (LPL) which is a fat storing enzyme. The more of this enzyme you have, the more belly fat you store.
5. Your workouts don’t work anymore
Stress has a negative impact on the effects of your exercise routine. A study published in Medicine & Science in Sports & Exercise found that psychological stress inhibits muscle recovery following strenuous resistance exercise. (4) In addition, cortisol is a catabolic hormone that inhibits muscle growth through processes that breaks down muscle proteins to provide energy. This makes burning fat more difficult and lowers your overall basal metabolic rate (the amount of calories you burn per day).
3 things you can do to stop the stress induced weight gain cycle
Make exercise a priority
Exercise is a known stress-reliever and hormone balancer. In addition, it is the perfect tool for weight management. If you struggle with motivation, start with low barrier and low intensity exercise like walking, cycling and beginner friendly workouts – we have an extensive library of fantastic workout programs on the MrandMrsMuscle app or you can try some of our low impact workouts for free on the MrandMrsMuscle Youtube Channel.
Sleep earlier and longer!
When your body is ready to sleep your melatonin levels increase and your cortisol levels decrease. Getting 7-9 hours sleep can significantly decrease your cortisol levels and reduce existing feelings of stress and anxiety. In addition, sleep has a direct affect on our immune system, appetite, blood pressure, respiratory system and cardiovascular health.
Choose healthier comfort foods
Studies testing the effectiveness of comfort foods in improving mood found that eating relatively healthier comfort foods, such as air-popped popcorn, is just as likely to satisfy your mood as high sugar and fat “unhealthy” foods. (5)
Making sure your pantry is stocked with healthy alternatives, makes it easier to reach for during times of high stress.
References:
1. Goldstein DS. Adrenal responses to stress. Cell Mol Neurobiol. 2010;30(8):1433–1440. doi:10.1007/s10571-010-9606-9
2. Kiecolt-Glaser JK, Habash DL, Fagundes CP, Andridge R, Peng J, Malarkey WB & Belury MA. Daily stressors, past depression, and metabolic responses to high-fat meals: A novel path to obesity. Biol Psychiatry. 2015; 77(7):653–660. doi:10.1016/j.biopsych.2014.05.018
3. “The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis” by H K Al Khatib, S V Harding, J Darzi and G K Pot in European Journal of Clinical Nutrition. Published online November 2 2016 doi:10.1038/ejcn.2016.201
4. Stults-Kolehmainen MA, Bartholomew JB. Psychological stress impairs short-term muscular recovery from resistance exercise. Med Sci Sports Exerc. 2012 Nov;44(11):2220-7. doi: 10.1249/MSS.0b013e31825f67a0. PMID: 22688829.
5. Wagner HS, Ahlstrom B, Redden JP, Vickers Z, Mann T. The myth of comfort food. Health Psychol. 2014;33(12):1552-1557. doi:10.1037/hea0000068
