As is well known, stress is one of the important factors that prompt us to choose this or that type of food. Focusing on food during this or that problem is a typical phenomenon that has its own hormonal basis. Stressful situations intensify a person's need for sweet and high-fat foods.
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What happens in the body when, due to long-term stress, the level of stress hormones cannot be reduced? Can prolonged stress cause weight gain??
Unfortunately, it can!
To understand the connection between stress and weight gain, it is necessary to know what cortisol is and what function it performs in our body.
Cortisol Together with adrenaline and norepinephrine, it belongs to stress hormones, which are produced in the body during physical and psychological stress, alarm, and self-defense.
When under stress, cortisol (along with other stress hormones) slows down all processes that are not vital to immediate survival from danger. Metabolism is among them. In other words, an increase in cortisol levels causes a chain reaction: it increases blood pressure and serum insulin levels, while suppressing the activity of the immune system. The increase in insulin levels is accompanied by a sharp decrease in the concentration of glucose in the blood, resulting in an irresistible need to eat sweet and fatty foods. In the past, when Adayan had to flee from threats in the wild, a temporary increase in cortisol was a vital life-saving mechanism. Today, this threat has been replaced by stress, although it is often prolonged. Prolonged increase in cortisol concentration destroys human health!
Studies have shown a link between cortisol levels and being overweight. When we are stressed our metabolism slows down. Also, in order to achieve nutritional satisfaction, there is a need to eat specific foods.
Symptoms of increased cortisol levels
A number of factors cause persistent and long-lasting increases in cortisol levels, which lead to changes in the body such as: appetite and weight gain, especially in the abdominal area.
- Accumulation of fat in the face and abdomen area
- Stretch marks on the stomach, chest, thighs and arms
- Bleeding tendency
- increased blood pressure
- High blood sugar levels
- Severe weakness and fatigue
- muscle weakness
The release of cortisol stimulates the production of glucose, which is converted into fat and stored in body depots. People with high cortisol levels such as Cushing's syndrome have hyperglycemia and abnormal accumulation of abdominal fat.
Chronically high levels of circulating cortisol in the blood contribute to fat accumulation and the development of obesity. It is known that abdominal obesity is one of the most dangerous forms of obesity, as it increases the risk of developing diabetes, metabolic syndrome, and heart disease. Studies have also established that in conditions of high cortisol levels, the need for food also increases.
The reason for the increased concentration of cortisol in the blood may be:
- stress
- Pregnancy
- physical strain
- Chronic diseases
- extreme heat or cold
- Hypothyroidism
- Obesity
- Specific medications (long-term use of corticosteroids)
- Pituitary tumors
- Ectopic ACTH syndrome (excess production of adrenocorticotropic hormone "outside" the pituitary gland)
- Adrenal gland tumors
In addition to weight gain, excess cortisol is accompanied by other pathological conditions:
- Insulin resistance. At this time, the sensitivity of the cells to insulin decreases, so the glucose level in the bloodstream is maintained. This condition is often called prediabetes and eventually increases the risk of developing diabetes.
- Metabolic syndrome. Appears against the background of insulin resistance. Characterized by: high blood pressure, low HDL (good) cholesterol, high fasting blood glucose, and abdominal obesity.
Long-term effects of weight gain
Long-term stress and excess weight have a negative impact on our health and cause changes such as:
- An increase in blood pressure and cholesterol, which increases the risk of cardiovascular diseases
- Metabolic disorders, for example - type 2 diabetes
- An increase in the risk of developing tumors
- Development of reproductive problems - infertility
- Decreased lung function and worsening of some breathing problems, such as sleep apnea
- mental health problems
Long-term effects of stress
The relationship between stress and weight gain is real. Constantly high levels of circulating cortisol in the background of physical or psychological stress slow down the metabolism and lead to increased nutritional needs; It makes it difficult to form healthy habits, such as: sleep, physical activity, eating healthy food. The long-term effect of stress is not limited to weight gain and slowing down of metabolism, other diseases also develop or intensify:
- headache and migraine
- Lack of energy during the day and insomnia at night
- Deterioration of hair and skin quality
- Propensity to damage teeth
- Disorders of the digestive system
- Decreased immunity
- Decreased libido
- Shortness of breath
- etc
How to lower cortisol levels?
Different strategies are used to reduce cortisol levels, depending on the underlying cause of the elevated hormone levels.
If the cause of the increase in cortisol level is long-term corticosteroid therapy, the dosage of the medication should be reduced slowly.
Treatment
Cushing's syndrome is caused by tumors that oversynthesize the hormone cortisol. Treatment for such tumors includes surgery or radiation, as the drugs used to treat Cushing's syndrome cause hyperglycemia, diabetes, and life-threatening hypokalemia.
Treatment is focused on reducing the effects of stressors and cortisol levels.
stress management
When cortisol levels are elevated due to chronic stressors, it is important to identify the stressors. Recommendations from health authorities working on behavioral correction:
- Focus on resilience to stress.
- Mastering stress-reducing techniques: breathing exercises, anger management, therapeutic massage, listening to music, and more
- enough sleep This will strengthen your immunity and increase your resistance to stress.
Do not put your health on the back burner, regardless of the severity of the stressful situation.
When to see a doctor?
If you feel the symptoms of increased cortisol, weight and eating habits disorders, the tendency to increase blood pressure numbers, it is necessary to consult a doctor. Some diseases, such as Cushing's syndrome, characterized by elevated cortisol levels, can be fatal without treatment.
Laboratory "Synevo" We offer research on stress hormones:
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Resources:
https://health.clevelandclinic.org/stress-and-weight-gain
https://www.verywellhealth.com/the-cortisol-weight-loss-controversy-3233036