Overview
Stress can manifest itself in many physical ways, from muscle aches to skin problems to digestive problems, and it can even lead to unwanted extra pounds. The Cleveland Clinic warns that women are particularly vulnerable to stress because they tend to be caretakers who put others’ needs above their own. Many also cope with multiple responsibilities. The clinic states 70 percent of women have outside jobs in addition to their household duties. These factors combine to make stress weight gain a common occurrence.
Prevalence
A survey conducted by the American Psychological Association (APA) found that 43 percent of the participants admitted to eating too much when under stress and to eating high-calorie foods as a comfort measure. The APA results also showed that women are more prone to this behavior than men.
Cause
Stress-related weight gain is linked to a hormone called cortisol, according to Shawn Talbott, Pd.D., a biochemist and author of “The Metabolic Method.” Cortisol triggers hunger and the brain craves sweets or comfort foods during stressful times. It also promotes fat storage. This can pack on pounds if the stress continues.
Montclair State University researchers, led by Debra Zellner, Ph.D., found that women are more vulnerable to stress-related snacking. They consumed more candy when they grew anxious about not being able to solve a difficult puzzle. In contrast, men ate more when they found a solution–as a way to reward themselves.
Symptoms
Dr. Edward Creagan of the Mayo Clinic advises watching for signs of stress and the attendant changes in eating behavior. For example, you may start to feel anxious and notice muscle tension. You may act irritable towards others. These symptoms can lead to stress-related overeating. Before eating, ask yourself if you are really hungry or if the eating is a reaction to your emotional state. You will need to take preventive steps if it is the latter.
Prevention/Solution
Talbott advises women who recognize stress symptoms to make sure they are getting enough sleep at night. He explains that sleeping less than six hours can boost cortisol levels by 50 percent at night. Sleep deprivation also increases ghrelin, a hormone that increases appetite, and cuts down on an appetite-suppressing hormone called leptin.
Half an hour of exercise each day reduces stress, and Talbott cites yoga as one of the most effective activities. Women can be very busy juggling work, household and family responsibilities, so it is also important to fit some down time into each day. This can include any enjoyable activity, from reading to taking a relaxing bath to getting a massage. Dr. Creagan advises leaving your typical binge foods off your shopping list and not letting stress and a packed schedule make you skip meals.
Warning
Dieting might seem like a logical way for a woman to fight stress-related weight gain, but Zellner warns it can be counter-productive because a strict diet can become another cause of stress. She advises occasional indulgences rather than viewing certain types of food as forbidden. Allow yourself one or two small treats a day.
Severe stress and weight gain that cannot be controlled on your own may require professional assistance. Dr. Creagan recommends talking to a counselor who can teach you effective coping strategies.
About this Author
Based in Kissimmee, Fla., Barb Nefer is a freelance writer with more than 20 years’ experience. She is also a mental health counselor and travel agency owner. Her work has appeared in such magazines as “The Writer,” “Animal Wellness,” “SuperVision,” “Bird Talk,” “SpeciaLiving” and “Twins.”
