On the nerves: can you lose weight from stress and not gain again

Nowadays, everyone experiences stress from time to time: work, finances, relationships, sudden changes in life. This affects many processes in the body and can even lead to changes in eating habits. You may start overeating or vice versa – lose your appetite. Together with nutriciologist Anna Berseneva, let’s look at how stress affects the body and weight, and see if it’s true that you can lose unwanted pounds with it.

How does stress affect weight?

There is no denying the strong influence of stress on the physical and mental health of a person. It is it is often named among the causes of many chronic diseases, because it triggers destructive processes in the body. Some people may experience weight problems due to stress – both obesity and exhaustion, as it has a noticeable effect on hormone production and the gastrointestinal tract, which can lead to changes in appetite and metabolism.

Being under constant stress tends to cause you to behave differently than usual. For example, working at lunchtime or going to bed late to make it to a deadline. These disruptions can worsen the body’s response to stress. In such a state, the body goes into a special mode and you physiologically respond to a potential threat. The hormones adrenaline and cortisol are released. The former helps you adapt to being active, but it can also minimize your appetite. Meanwhile the second signals a temporary suppression of functions that are not necessary during a crisis: digestive, immune and reproductive. However, there can also be a completely different picture.

Anna: Stress has no positive outcome for all body systems. Yes, someone notices that he loses weight, someone – gains. It all depends on individual peculiarities of the psyche. Some people cannot eat when exposed to stressful factors, while others have compulsive overeating. In this case, the impact on the hormonal state is extremely negative, because one way or another metabolism, the work of the nervous, hormonal and endocrine systems deteriorates.

The effect on metabolism in such a case has a clear present or clear delayed effect. Therefore, even if the weight initially decreases, later, due to hormonal and endocrine disorders, it will return, and much easier than before. To maintain a healthy weight, stress should still be avoided or minimized, says the expert.

How to reduce stress?

There are many different techniques to reduce stress levels and feel better. Among them:

• breathing and relaxation techniques;
• meditation;
• exercise;
• listening to your favorite music or reading a book;
• proper time management;
• adequate sleep;
• support from family and friends;
• volunteering and helping others;
• avoiding bad habits.

In addition, stress can be controlled by the foods you eat. A nutriciologist recommends including in your diet:

Omega-3 fatty acids. To reduce stress hormone levels;
Vitamin C. Helps the immune system function properly and reduces cortisol levels;
complex carbohydrates. Regulate blood pressure and increase serotonin levels;
magnesium. Improves sleep quality, reduces fatigue and headaches.

With the modern rhythm of life, it is difficult to avoid stress, but try to at least minimize it. Get more sleep, get a good night’s rest, and refrain from caffeine whenever possible to avoid stimulating feelings of anxiety. And if you feel that your stress level has reached a critical point, consult a specialist to identify the cause and find a solution to the problem.