Is stress stressing your waist line?

We all know that stress can have a huge effect on our health, energy levels, mood swings that goes without saying but could it cause an increase in fat accumulation around your waist? If this where true then no amount of dieting or exercise would shift that stubborn fat around your stomach. A different approach may hold the answer. Read on!

When I’m talking about stress I’m talking about its direct link to a hormone called CORTISOL. Cortisol is a hormone that is released by the adrenal glands that sit on top of the kidneys. Its major functions include the release of stored carbohydrates and the breakdown of muscle in order to maintain your blood sugar levels. A certain amount of stress is beneficial to our bodies but too much of it can cause major health issues and it’s this particular hormone that’s causing these.

You see your body will naturally release cortisol first thing on a morning to wake you up and get your body going so you can start your day, then as the day goes on it should lower and be at its lowest last thing on an evening before you go to bed. But what if this process isn’t happening?

Ok well if you have prolonged exposure to stress and this can be due to a number of factors including:

• Food sensitivities (especially an intolerance to wheat and gluten)
• Relationship stress
• Work stress
• Training stress (Too much cardiovascular training, i.e. jogging, cycling at a steady pace etc or over training)
• Dehydration
• Parental stress
• Anxiety
• Alcohol
• Tobacco
• Specific stress reactions

Then your body will excreta a high amount of cortisol this will break down more of your bodies muscle tissue to help maintain blood sugar levels which means if your muscle tissue (the only major tool you have to burn fat) is wasting away then body fat levels will increase.  Numerous researches have linked the over-secretion of cortisol with obesity and fat storage in the body.

Ok then what happens?

Well if your body is continually stressed and is releasing cortisol continuously at a high rate then your adrenal glands will burn out and secretion of cortisol will be lowed meaning the individual will experience low energy in the morning and find it difficult to wake first thing on a morning. Also cortisol imbalances can result in not only insomnia but the tendency to wake often during the night and feel ‘unrefreshed’ even after getting a full night’s sleep.  This can be linked to a consistant feeling of tiredness meaning an individual is tired first thing in the morning, is tired all day and tired on a night and an increase in abdominal fat.

What to do!!

If you have any of these health issues, for instance the stubborn fat won’t or is increasing around your abdominal area or you’re tired and stress or even wired and tress (meaning you can’t switch off) then there are few things you should change to your lifestyle and exercise habits.

• Ditch the cardio, that’s right get rid of any cardiovascular training you do, such as jogging, swimming, cycling etc, as this is releasing more cortisol and is making you either put body fat on or stopping you losing. Over all it’s keeping you fat and stressing you out.
• Sleep, get into a good sleep pattern, going to bed at 10pm and sleeping 8hours a night. Sleep in darkness and a noise free zone. Keep your mobile phone out of the bedroom.
• Drop the caffeine. Don’t drink caffeine at all for a while. Don’t use it to get you going on a morning and don’t drink it after 2pm during the day.
• Decrease refined carbohydrates in your diet as these will release insulin and will increase cortisol response.
• Hydrate; drink 3-4 litres of water a day or 1 litre for every 20kg you weigh.
• Do more resistance training to increase muscle tone to help burn body fat.
• Get outside and get some fresh air for 20minutes and if it’s sunny you will also soak up vital vitamin D from the sun. Essential for keeping your immune system strong.

Become de-stressed and you will feel more energised, sleep better and become more in control of your body fat levels.

Thanks

David Wilkinson

The North East’s Leading Fat Loss Expert