Eating well to manage stress-related weight gain

EVER wondered why you gain weight when you are stressed instead of losing weight? Yes, there is evidence supporting this phenomenon! 

Stress is more than just feeling overwhelmed; it can affect our bodies in many ways.  Everyone has encountered it over the course of their lives. 

Humans can experience stress from physical activity, cold, heat, noise, working for long hours, unemployment, financial hardships, harassment, racism, domestic abuse, separation, divorce, relocating, illness and many others. 

Our bodies have a natural response to stress, called the fight-or-flight response. We either fight the stressor or flee from it. 

This response involves our nervous system and hormone levels changing to help us deal with stressful situations. Low stress levels can be positive, causing us to adapt to changes or motivating us to finish up projects. 

However, when we are constantly stressed without appropriate compensatory rest, this response may lead to problems. One of these problems is weight gain. 

Connection?

When we are stressed out, it influences our ability to control our actions, including making healthy food choices. 

Stress can influence our brain, making it harder to resist unhealthy foods and to control how much we eat. Due to this, we are more likely to eat junk food or foods high in energy.

During stress, our bodies release a hormone called cortisol. 

This hormone can make our bodies store fat, especially around the belly.

Also, too much stress causes our bodies to produce chemicals that make us want to eat more, leading to the storage of excess energy in the form of fat, which can contribute to weight gain. 

Stress can also interfere with our sleep patterns, making it harder to lose weight.

When we're unable to sleep well, we're less likely to be active and more likely to sit around feeling tired. 

Overall, stress can make it harder to eat well, have enough sleep and stay active, all of which can contribute to weight gain.

What can you do?

Amidst these challenges, nutrition emerges as a beacon of hope. One way to combat stress-related weight gain is by selecting or eating healthier foods. 

Research suggests that a healthier diet has the power to influence mood and, by extension, stress-related eating behaviours. 

Saturated fats may interfere with a hormone in the body called serotonin. This chemical messenger is a hormone linked to depression, whereas proteins help create chemical messengers that relieve mental health issues. 

Such saturated fats are usually found in fatty red meat, butter, cheese and processed meats such as sausage and bacon.

Evidence suggests that a diet rich in omega-3 fatty acids such as those found in ocean fishes, soybean oil, nuts and seeds (walnuts, chia seeds, flaxseeds) can lessen perceived stress and boost mental well-being.

In contrast, high consumption of sugar and processed carbohydrates such as (chocolate, confectionery, milk-based sweets, pastries, flour-based food products, and sugary drinks) has been associated with an increased risk of depression and anxiety, largely due to their rapid blood sugar fluctuations they could trigger.

Vitamins and minerals are also vital against stress. Evidence through research indicates that combinations of the B-vitamins, magnesium and calcium could have positive effects on stress, anxiety and mood. 

These nutrients can be found in whole grains, dairy products, meat and poultry, fish and sea foods, leafy vegetables, nuts and seeds and some fruits such as avocado, banana, and citrus fruits. 

While stress can make it harder to maintain a healthy weight, making smart food choices can help. By eating a well-balanced diet and taking care of our bodies, we can keep stress at bay and maintain a healthy body weight. 

So next time you're feeling stressed, reach for a healthy snack instead of that candy bar. Your body will thank you for it. 

Connect with a dietitian near you if you need assistance with how to prevent or manage stress-related weight gain.

The writers are with the Department of Dietetics,
School of Biomedical and Allied Health Sciences, College of Health Sciences,
University of Ghana.
E-mail: jalhassan006@st.ug.edu.gh  &  feahayford@ug.edu.gh 

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System Summary

The article "Eating Well to Manage Stress-Related Weight Gain" explores the relationship between stress and weight gain, focusing on how proper nutrition can mitigate the effects of stress on the body. It discusses how stress triggers emotional eating and affects metabolism, leading to weight gain.

The piece offers practical dietary advice, emphasizing balanced meals, portion control, and the selection of foods that stabilize mood and energy. Foods like whole grains, fruits, vegetables, and lean proteins are recommended, while high-sugar and high-fat foods are discouraged. The article also underscores the role of exercise, sleep, and other healthy lifestyle habits in managing stress and weight.