At its most basic level, stress is defined as a real or perceived threat to homeostasis. Of course, you and I interpret stress in a much more practical way; the experience of mental or emotional strain that occurs during situations of duress. Everybody experiences stress differently, and we all have our own triggers. While the circumstances that may trigger stress are highly individual, generally speaking, there are three main types of stress you may experience: 

• Emotional stress. This is highly subjective to the person experiencing it and can result from situations that cause emotions like anxiety, sadness, anger, or fear.
• Physical stress. Physical stress may result from conditions that place a physical strain on the body, such as dehydration, lack of sleep, and even being overweight.
• Chemical stress. Certain medications or environmental toxins may result in a chemical imbalance that causes stress. 

Many of us are stressed every now and then. Some people even experience chronic stress. Although stress is typically considered to be a normal response to certain situations, prolonged stress may eventually have some physical implications on the body. 

People have long associated stress with weight gain. Psychologically, it makes sense, because when people are stressed, they often crave food--particularly sweets--as a way to comfort themselves. However, studies have suggested a physiological connection between stress and weight gain. It’s not a given that stress causes weight gain, nor is stress the only factor in gaining weight. Nonetheless, there is a correlation, and this has to do with the way the body responds to stress. 

In this guide, we’ll explore the body’s stress response, and how the hormones released during stressful situations may impact weight management.

The body’s physiological reaction to stress is known as the stress response. It is an initial and automatic process: a sequence of hormonal changes and physiological responses that help the body analyze and react to stress. More commonly known as the “fight-or-flight” response, it began as a survival mechanism for us to quickly respond to dangerous situations, though it is also triggered by non-threatening situations. Much of the stress people typically experience on a day-to-day basis triggers this response. 

Our stress response begins in the brain. When we encounter a situation that causes us stress, this triggers the amygdala and the hypothalamus. The amygdala is a small almond-shaped cluster of neurons in the temporal lobe responsible for the way we process emotions. When we are stressed, the amygdala sends a signal to the hypothalamus, which communicates with the rest of the body via the autonomic nervous system. 

The autonomic nervous system has two components: the sympathetic nervous system, which releases a surge of energy in response to stress, and the parasympathetic nervous system, which calms the body once the stress is over. 

During the stress response, the hypothalamus activates the sympathetic nervous system first. This system signals our adrenal gland to release epinephrine, a hormone that produces many of the rapid physical changes we might experience during stress--elevated heart rate, surge in blood pressure, etc. Throughout this process, other hormones are released, including cortisol, which we will discuss in depth momentarily. 

When we are no longer stressed, the parasympathetic nervous system is activated to calm us down, relaxing the muscles and slowing the heart rate.

As you might remember from our guide on the impact of hormones and weight, there are three hormones that may affect weight management. Ghrelin and leptin--the hunger and satiety hormones, respectively. They signal to the body when it’s hungry and when it is full, essentially telling you to eat or stop eating. The third hormone is cortisol, commonly referred to as the stress hormone. 

Cortisol is a hormone that helps to regulate blood sugar levels. It also helps to promote normal metabolism and regulate blood pressure. Cortisol also contributes to the maintenance of a salt and water balance in the body. 

During stress, the body releases sugar into the bloodstream, providing an instant boost of energy to sustained the heightened response to the stressful situation. Spiked blood sugar levels, in turn, trigger the release of insulin--the hormone that allows the body to absorb sugar. When insulin levels are high for a prolonged period of time, this may eventually lead to the development of insulin resistance. Insulin resistance may result in higher levels of blood sugar, and remember, excess sugar is stored as fat. This is one of the ways cortisol may potentially contribute to weight gain.  

High levels of cortisol may also lead to leptin resistance, which inhibits the body’s ability to tell when it is full and may contribute to overeating.  

Beyond weight gain, elevated cortisol levels may have other implications for your overall health and well-being. Continual cortisol release may affect digestion and metabolism, inhibiting the body’s ability to efficiently process food into energy. It may also contribute to the risk for adrenal fatigue. Adrenal fatigue occurs when the adrenal glands are not able to produce adequate amounts of hormones. Chronic or prolonged stress, for instance, requires a consistent increase in the level of hormone production, and the adrenal glands can’t always keep up. Adrenal fatigue may impact optimal bodily function.

The best ways to manage stress are to identify your triggers and reduce them as much as possible. Remove unnecessary stressors from your life. Change the way you respond to stress by taking time to breathe, step back from the situation, and thinking more positively about your response. Other healthy lifestyle habits that may help manage stress include: 

• getting plenty of sleep,
• managing your time more effectively,
• developing a support system of family and friends,
• adopting a more positive mindset,
• avoiding overworking yourself,
• and unplugging from electronics and social media. 

Good nutrition that involves a well-rounded balance of complex carbohydrates, healthy unsaturated fats, and plenty of protein may help to promote optimal health, and aid in a healthier response to stress. You may also consider a dietary supplement to support normal levels of cortisol in the body. The TLS® ACTS Adrenal, Cortisol, Thyroid & Stress Support Formula, for instance, may help to support normal adrenal function during times of stress.  This product contains eleuthero root, or Siberian ginseng, which helps to promote the normal regulation of the nervous system’s response to stress. It may also support normal levels of cortisol.* 

To learn more about the impact of stress on weight, check out the TLS® Health Guide & Journal.

 

*These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.