WEEK 10
Managing Stress
MANAGING STRESS
You cannot live in a bubble to avoid stress, but by stabilizing
your blood sugar levels
with healthy foods, you will manage your stress better"
Stress. Everyone experiences it and everyone copes in their own way.
As reviewed earlier, stress can be emotional, physical and chemical. How
much stress you experience and how you cope with it will directly affect
your health and eating behaviors.
HOW STRESS AFFECTS YOUR WAISTLINE A N D YOUR HEALTH
Stress has a direct correlation to the foods you crave and consume. It is
also one of the biggest contributors to excess fat, especially around the
midsection. Your best efforts at eating properly will be undermined if you
are under high levels of stress — you will still have adipose (fat tissue)
around your midsection.
STRESS AND FOOD CONSUMPTION
It isn't a mystery that when you are stressed out, you typically don't crave
broccoli! Research has shown that while under stress, individuals select
high fat, salty, and sweet foods. These food choices increase perceived
stress, depressive symptoms and weight gain. Research has also shown
that consuming fruits and vegetables helps to decrease stress, depression
and weight gain.
WHAT HAPPENS IN YOUR BODY WHEN IT IS STRESSED?
Physiological changes occur in the brain and body that encourage weight
gain during periods of stress. The amygdala is an almond-shaped set
of neurons deep in the brain's temporal lobe. It is part of the limbic
system that is involved in many of our emotions and motivations,
particularly those related to survival. You may have heard of the "fight
or flight" response. Our bodies respond to all stress in the same way.
If our body perceives danger or stress of any sort, the brain releases
potent hormones (adrenalin, Cortisol) that help release sugar into the
bloodstream for instant energy. This spikes your blood sugar, which we
know we are trying to avoid.
CORTISOL
Cortisol, when released, doesn't just increase blood sugar: It also raises
blood pressure, inhibits insulin production and lowers immune response.
Excess levels of Cortisol in the bloodstream will spark cravings and
promote fat storage, especially around the midsection. Research from
Yale University shows that fat cells around the stomach have the most
Cortisol receptors, meaning they attract Cortisol, giving you a layer of
toxic fat in your abdominal area.
During this time of stress, the body also becomes less sensitive to leptin,
which affects our body's ability to manage hunger and satiety. To make
matters worse, our brain may magnify the pleasure we obtain from
high carbohydrate foods and sweets because they are a source of quick
energy that the brain looks for when we are stressed.
EFFECTS OF CHRONIC STRESS ON YOUR HEALTH
Increased health risk-
Chronic stress creates a health risk. Continual release of Cortisol can
affect digestion and metabolism because your body no longer processes
the food into fuel efficiently. High levels of stress may cause high levels of
Cortisol which are linked to higher levels of abdominal fat, which is linked
to greater health risks like diabetes, cardiovascular disease and suboptimal
thyroid function.
ADRENAL FATIGUE-
Adrenal fatigue occurs when the adrenal glands are not capable of
producing the healthy amount of hormones the body needs. When
exposed to prolonged stress, the adrenal glands simply cannot keep up.
It is often the result of chronic stress, which can be caused by infections,
smoking, poor eating habits, financial pressures or emotional stress.
People suffering from adrenal fatigue can feel like they are on an energy
roller coaster — they can go from exhaustion to energized and back
again within just a few hours.
WHAT ARE POTENTIAL SIGNS OF ADRENAL FATIGUE?
• Cravings for salt or sweets
• Heightened symptoms from PMS, moodiness
• Feelings of unhappiness or depression
• Decreased energy or chronic fatigue
• Fatigue, even after a full night's sleep
• Inability to deal with stress or make decisions easily
• Muscle weakness
• Decreased sex drive
• Mild constipation
• Sleep disturbances
• Sensitivity to light or cold
• Decreased memory/retrieval of information
• Slow recovery from illness or injury
• Irritability, anxiety or panic attacks
The only way to send the correct signal to your body so it will release extra
fat and weight is to:
» Lower your stress burden
• Change your response to stress
® Give your adrenals more support
Recommended nutritional support for adrenal, Cortisol, thyroid and
stress support
- For best results take TLS® ACTS and Isotonix® B-Complex
® TLS ACTS helps repair damage and Isotonix Activated
B-Complex helps improve adrenal fatigue
Foods we crave that can actually heighten the stress response:
• Candy
Processed foods
• Coffee
Alcohol
• High-glycemic grains
• Chips
Foods that can alleviate the stress response:
• Berries
• Green vegetables
• Turkey
• Sweet potatoes
Avocados
• Nuts
Ways to minimize stress:
• Identify your stressors or triggers for stress and attempt to
reduce them
• Time management — prioritize responsibilities and
commitments; and schedule yourlime accordingly
• Explore new ways of thinking — are you a problem-solver or
problem-seeker?
» Avoid overworking yourself.
» Get to sleep by 9:00 or 10:00 p.m.
• Express yourself — practice assertive communication.
• Share your feelings
® identify your support system and use it
• Stay goal-oriented to stay on track
• Shut your mobile phone off at a designated time each night
• Designate only certain times to scroll through social media
Stress-reducing activities:
• Walking or spending time outside and in nature
• Talking to friends
Writing in a journal or blog
Meditation
• Yoga
• Listening to music
• Massage
Taking a long bath
• Using scents, like candles, that have calming effects
• Herbal teas, some of which are designed for their calming effects
• Playing with a pet
• Working in a garden or with your hands
• Watching comedy
• Reading
• Exercising — which is also a healthy replacement to distract
from stress eating and will lower Cortisol levels