Stress, Anxiety and Weight Gain | High Cortisol and Weight Increase

Stress and Weight Gain:

Stress does more than just jangle your nerves it makes you pile on pounds.

Research by Garvan Medical Research Institute, Sydney, has demonstrated that, a typically stressed body discharges a molecule, “NPY”(neuropeptide Y). This hormone acts on certain receptors on the fat cells, which enlarge them in size and increase them in numbers.

Some studies also suggest that the hormone cortisol, increases food cravings. Cortisol suppresses the hormones controlling our appetite and hence is responsible for weight gain.

Cortisol is released under stressful conditions, and it speeds up the formation of fat deposits.

Cortisol also reduces the blood glucose level, the consequence of which is, that, you start craving for foods that release glucose, rapidly into our blood stream.

Studies have also disclosed that on and off dieters, who are constantly anxious and worried about their weight, have higher levels of cortisol, making weight loss even more difficult.

Stress Busting Tips:

When you’re feeling stressed out and low, head for a stroll.

A stroll distracts you and takes your mind off the stressor, and at the same time, the exercise works on your body physically and releases endorphins or ‘feel good hormones’ which melt away tensions.

Time management is a very crucial and vital component of stress busting. Plan your routine and day-to-day activities well. Don’t squeeze in more than what you can do.

1. Foods that are packed with omega- 3- fatty acids reduce the levels of cortisol.
   Flax seeds, salmon, tuna, walnuts are rich sources of omega 3 fatty acids.
2. Dairy products provide you with tryptophan which is an amino acid that increases the serotonin levels in the brain, soothing and calming it.
3. Don’t buy grocery or food when you are hungry. This makes you more likely of picking up the sugary foods.

Yoga for Weight Loss:

Navasana:

1. Sit down on the floor with the hands beside the hips. Lean the body back slightly as you bend the knees and lift the legs off the floor. Bend the knees parallel to the floor.
2. Stretch the arms forward.
3. Then straighten the legs upwards, until fully extended. Have the feet higher than the head.

Yoga Benefits for Weight Loss:

• This asana tones up the abdominal muscles. It is the best tummy toner.
• Toning up the abdominal muscles also improves body posture and strengthens the spine.

Visualization Meditation:

Visualization is a very powerful technique whereby you can become familiar with your imagination. It is a wonderful tool that can be used to create particular states of mind and being.

A good starting point is to find something that particularly interests you and focus on that image.

• Sit or lie comfortably. Take slow, deep breaths. Once you are relaxed, imagine something calming, like a beach with beautiful golden sands, and waves lapping on to the shores, or a still, tranquil lake, or anything that appeals to you.
• Meditate for 10-15 minutes, and gradually return to reality.
• This technique helps slow down your mental and physical processes. It brings about deep physical, mental, and emotional relaxation.
• It is a brilliant opportunity to turn inward and block out the harsh effects of stress.
• Imagery help calm frayed and jangled nerves, leaving you refreshed.

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