Barbara Goshorn BSRN MSACN
The Nurse Nutritionist
You bet
they do! The trouble with stress is that it seeps into every area of your life-
affecting your sleep, mood, and the size of your waistline. The interactions between these factors were a
subject in a recent study in the International Journal of Obesity. The researchers expected to find a
correlation with stress and weight gain but were astonished to see how sleep
was an important predictor in the ability to lose weight (and successfully keep
it off).
Participants
were enrolled in a weight loss program that included weekly group meetings,
keeping a food journal, reducing calorie consumption by 500 calories daily, and
exercising 6 times a week for 30 minutes.
Participants in the study who reported sleeping less than 6 hours a
night were unable to meet a 10 pound weight loss, compared with people who
slept 6-8 hours. Those that reported
high levels of stress were also had trouble making a 10 pound weight loss. Those participants who slept the least and
considered their lives stressful not only couldn’t lose weight they actually
gained weight on what would be considered a healthy weight loss program.
Another
study done by researchers from Columbia University identified stress and sleep
deprivation as culprits in weight gain.
They showed that when people are sleep deprived (less than 4 hours of
sleep for 6 nights), they ate an average of 329 more calories a day then when
they were rested (8 hours a night for 6 nights). They also found that the increase in calories
was usually in the form of simple carbohydrates, sweets, and fast food.
Why do
sleep deprivation and stress make us fat?
It appears as if hormones are responsible. It is thought that lack of sleep and
disruptions in our sleep cycles stimulates the hormone gherlin. Gherlin stimulates our appetite. Levels of another hormone, leptin go
down. Leptin is the hormone that tells
us we are full or satisfied.
Another
hormone that appears to be involved is cortisol. Cortisol is the “stress” hormone that is
released by our adrenal glands. It
controls blood pressure, blood sugar, and fat and sugar metabolism for fast
energy. The end results of which can lead to elevations in blood pressure, blood
sugar, and weight gain. Cortisol also
makes us hungry. If our bodies perceive
physical or psychological stress, cortisol levels rise. This is a survival mechanism termed “the
fight or flight response”. Unfortunately
we have so much stress (and lack of sleep) in our lives today; many of us have
chronically elevated cortisol levels.
This leads to elevated blood pressure, sugar levels (diabetes), and
weight gain. Studies have shown that
weight gain from cortisol is deposited in the abdominal area not the hips or
backside. This fat is termed
inflammatory fat because it elevates inflammatory levels and is shown to
increase cardiovascular diseases including heart attacks and strokes.
Getting
enough sleep and finding ways to decrease stress are real issues in America
today .Exercise, chiropractic, massage, acupuncture, and yoga have all been documented
to decrease cortisol levels. Meditation has
also been shown to be effective in lowering stress and cortisol levels. Slow deep breathing (4 breaths/minute) as
well as visualization also decreases cortisol levels. Aim for between 7 to 9 hours of sleep per
night. Although stress will always be with
us trying some of the strategies can go a long way in how we perceive our
stressors.
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