register |  login
› LAKEWOOD
Loading Ad
Visit Other Hubs:
ADVERTISEMENT
Loading Tower
RECENT STORIES

Is stress making you fat?

Contributed by: Connie Sanchez, ND on 10/21/2007

It is no secret that living in today's society takes a tremendous toll on our bodies and our health. Many of us find that we are physically, mentally, and emotionally challenged on a daily basis by everyday stressors that exist; such as managing a family, maintaining a job, and dealing with unexpected events that come up. On top of that, many of us may experience additional stressors such as the loss of a job, financial strain, the death of a loved one, or even suddenly finding oneself the primary care giver of an aging parent. Stress often comes at us fast and furious, often unrelenting which causes us to feel overwhelmed, exhausted, helpless, hopeless and worn down.

Stress is a normal event that all animals, including humans, experience. However, what isn't normal is if we become overwhelmed by the stress we face. The type of stress we encounter today is not the same type as our distant hunter-gatherer ancestors experienced. The hunter-gatherers underwent acute stressors, such as running as fast as they could, scurrying up a tree, to avoid becoming dinner for a hungry saber-toothed tiger. This type of stress is over and done with once the danger has passed. Our hunter-gather ancestors would then be able to return to his or her daily tasks as the danger passed and the stress hormones dissipated.

On the contrary, the stress we experience today tends to be chronic and often unrelenting. Most often we are not in immediate danger, facing a life or death situation, such as running from the saber-toothed tiger. Nevertheless, we set in motion the same exact stress response and physiology as our hunter-gather ancestors did when they ran from the tiger. Stress chemicals, such as cortisol and adrenaline, are pumped into our bloodstream every time we are faced with a situation we deem as stressful. If we are faced with multiple challenges, day in and day out, these stress chemicals (hormones) remain in our circulation and wreak havoc on our health and our waistline.

Cortisol is a major stress hormone that is produced by the adrenal glands which sit atop the kidneys. Although it has been given a bad rap by the media and weight loss gurus, cortisol is absolutely necessary for our health and our survival depends on it. The problem arises when we secrete too much of this chemical hormone in response to the everyday stressors we come up against. In a healthy individual, cortisol typically follows a circadian pattern of release. The highest levels peak in the bloodstream around 8:00am, so we can get up and go on with our day, and then slowly begins to decline as the day goes on with its lowest levels in the evening in preparation for sleep.

In an individual who is chronically stressed out on a daily basis, cortisol, and other stress hormones, are constantly circulating in the bloodstream doing damage. When cortisol is chronically elevated, it affects the way the body handles sugar. In a process known as gluconeogenesis, the body under stress, begins to dismantle and tear down proteins found in the body (i.e., muscle, gut lining, enzymes, etc) to make sugar. In scientific terms this process of tearing down is called catabolism. Cortisol causes blood sugar to become elevated leading to the secretion of an important hormone called insulin. The major job of insulin is to remove the sugar from the bloodstream (blood glucose) and transport it into cells so they can utilize it to make energy (ATP). However, when the body is constantly bombarded with too much sugar (poor diet & stress) in the bloodstream it overwhelms the capacity of the cells to take in more sugar. Once the cells have had their fill, the remaining blood sugar is stored as glycogen in muscle cells ( limited storage capacity), and once they are filled up the remainder of the sugar is turned into triglycerides and is stored in adipose (fat) tissue.

If chronic elevations of blood sugar continue, overtime the cells begin to down-regulate their receptors; in other words - shuts the doors and won't allow sugar to come in. This in turn, causes the sugar in the bloodstream to remain high because it has no where to go. As blood sugar elevates, insulin levels go higher and higher in an attempt to push the sugar into the cells - but the cells won't take it in; the doors are sealed shut. This sets up a metabolic condition known as Insulin Resistance (IR).

Once developed, IR is very bad news. Individuals with IR tend to gain weight, especially around the midsection. Measuring the waist circumference with a measuring tape will provide you with important information about how your body stores fat. In men a waist circumference of 34" or less is ideal; for women 29" or less is best.

Body fat can also be measured in your physicians office or health club by a bioimpedance analysis (BIA) or calipers. The ideal body fat for men is between 10-18% and for women 18-25%. Obesity is defined by a body fat % of greater than 22% for men and 32% for women.

The fat that is often deposited in the belly area is known as visceral adipose tissue or VAT. This type of fat is extremely dangerous because it deposits around and in vital organs and has been found to release inflammatory chemicals (cytokines) and other hormones into the bloodstream. This exasperates the problem creating more damage. This condition sets up a vicious cycle in which the individual easily stores fat instead of burning it. VAT releases inflammatory chemicals increasing inflammation, which can be measured by a blood test called C-Reactive Protein, and releases chemicals that stimulate the appetite (ghrelin). The increased inflammation and appetite create more weight gain, and the viscious cycle goes on and on eventually leading to metabolic syndrome and/or type-2 diabetes.

Chronic excessive amounts of cortisol also disrupt thyroid function. The thyroid gland is important in metabolism and maintaining a healthy weight. Cortisol disrupts function by interfering with an enzyme, 5' deiodinase, responsible for converting thyroid hormone (T4) into the more active form (T3). Lower amounts of circulating T3 may contribute to weight gain, fatigue, depression, feeling cold, constipation and hair loss in a condition known as hypothyroidism or sub-clinical hypothyriodism. A simple blood test (TSH, free T4 and free T3) ordered by your doctor can help you identify your levels.

The goal is to stop the vicious cycle that is created by the stress in our lives. Stress reduction techniques such as meditation, yoga, belly breathing, and taking walks in nature are paramount in gaining back some control and changing your perception.

Most of us do too much. Don't take on additional responsibilities; learn to simplify and uncomplicate your life.

Getting the right nutrients from the diet is necessary to help modulate the stress response and maintain optimal blood sugar balance. Eat organic, whole foods that are rich in nutrients. Include lots of vegetables, especially green leafy vegetables such as kale, collards, spinach, and chard, etc. Wild-caught, cold-water fish such as salmon, sardines, and mackerel are high in omega-3 fatty acids which decreases the inflammatory response. Lean proteins found in meats that are grass or pasture-fed tend to be higher in omega-3 fats and lower in saturated fats. Meats such as buffalo, grass-fed beef, elk are some examples. Cage-free eggs are higher in nutrients such as DHA and vitamin D. Eat optimally to give your body the fuel and nutrients it needs in order to be healthy. Avoid processed foods (anything with an ingredients label), refined sugars, refined grains and flours, artificial sugars, caffeine, and alcohol. Drink 6-8 glasses of filtered water daily for optimal hydration.

Don't skip meals or starve yourself to lose weight - this sets up the stress response which makes you resistant to weight loss.

Also, please don't over-exercise. Often, people have a tendency to increase the amount of aerobic exercise they do in order to lose weight - however, this can back-fire because the body perceives it as a stressor, and increases cortisol production. This often sets one up for weight loss resistance. Research in exercise physiology supports performing short, one-minute bursts of exercise (interval training) to be superior to the conventional, long bouts of endurance (aerobic) exercise often prescribed to increase fat loss and build muscle.

Stress does not have to be our enemy - it can be on our side if we learn the skills to manage it. Good health depends on the body's ability to regulate and balance itself, which it does quite well if given the tools it needs in order to do so.

FREE SEMINAR IN NOVEMBER:
Vitamin Cottage Natural Grocers.
Thyroid Health: Reving Up Your Metabolism by Dr. Connie Sanchez, ND.
Go to www.NaturalSpeakers.com or www.TheNutritionDoc.com for locations, dates and times.













SUBMIT COMMENT

Rate the above story



Talk Back : submit comments to the story

*Note: you need to log-in to add a comment or rating.

CONTRIBUTOR INFORMATION

Connie Sanchez, ND

Lakewood , CO

Connie Sanchez, ND has posted 25 stories and 0 comments since joining on 7/10/2007. Connie Sanchez, ND 's average story rating is 5.
SAVE AND SHARE THIS STORY
STORY RSS FEEDS
WANT TO WRITE FOR YOURHUB.COM?
Want to see the stories you write and the photos you shoot featured in the YourHub.com Thursday print section available all over the Front Range and with home subscriptions of the Rocky Mountain News and The Denver Post? All you have to do is register, then post a story or column, start a blog or tell everyone what events are happening in town. We will print the best stories, columns, event listings, photos and blog entries in our print sections.

ADVERTISEMENT
Loading Ad

Loading Ad
ADVERTISEMENT
Loading Ad

This YourHub.com community is produced by The Denver Newspaper Agency
Web Development and Channel Analytics provided by Indigio

terms of use //  privacy policy
the staff //  advertise //  help & faq
buy photos