Feeling stressed? The modern world, with its issues, news, and communication, can keep us on edge. However, our bodies are designed for fight or flight, not today's hectic society. Constant stress is a factor that may be contributing to weight gain.
There are a few simple steps we can take to reduce the negative effects of stress on our bodies. Before we take those steps, it's worth getting an insight into how stress may lead to an expanding waistline.
Firstly, adrenaline and more importantly cortisol are released by the adrenal glands in response to stress. They help the body prepare for 'fight or flight' by allowing the blood to flow to the brain and muscles, and making glucose and other nutrients more available for rapid movement. This change in blood flow may suppress non-essential bodily processes like digestion, muscle repair, and immunity - these systems more or less shut down.
If we are experiencing stress over a long time period, this can lead to various undesirable physical effects, but one that is becoming more understood recently is that stress may contribute to weight gain.
A 2017 published study from E Jackson, Department of Epidemiology and Public Health, University College London, found that among more than 2,500 people, aged 54 and older, exposure to higher levels of cortisol over several months was associated with people being more overweight. This study examined associations between hair cortisol concentrations, a novel indicator of long-term cortisol exposure, and adiposity in this large population-based sample. The study found that higher levels of cortisol in hair samples were associated with larger waist circumference and higher body mass index (BMI). Participants with high cortisol levels were 43% more likely to be overweight and 72% more likely to be obese than those with low cortisol levels. In conclusion, they found chronic exposure to elevated cortisol concentrations, assessed in hair, is associated with markers of adiposity and with the persistence of obesity over time.
It is theorised that stress and obesity are interconnected through various pathways. While some people may undereat and may lose weight under stressful conditions, approximately 70% of individuals experiencing stress tend to overeat and may gain weight. Stress disrupts cognitive functions like executive control and self-regulation, leading to behaviours such as overeating and comforting food choices, reduced physical activity, and insufficient sleep. Cortisol stimulates our fat and carbohydrate metabolism, creating a surge of energy in our body. While this process is essential for survival situations, it also increases our appetite. Additionally, elevated cortisol levels can cause cravings for sweet, fatty, and salty foods. This means we’re more likely to reach for a takeaway, chocolate or crisps instead of a well-balanced meal.
Physiologically, stress may alter the hypothalamic-pituitary-adrenal axis, brain reward systems, and possibly the gut microbiome. Chronic stress hormones may also stimulate hormones like leptin, ghrelin, and neuropeptide Y that are all involved in suppressing or stimulating appetite. Also, let's face the fact that becoming or being overweight can further exacerbate stress due to weight stigma. In addition, we may feel more stressed due to the increased risk of health issues like diabetes, cardiovascular disease, and certain cancers associated with weight gain. These factors can create a cycle of stress and further weight gain. There's also a possibility that the relationship between stress and fat is somewhat self-sustaining. Putting on weight can cause stress, which in turn can make excess fat harder to shift.
More frustratingly still, stress seems to affect the places fat is stored in the body. A 2018 scientific literature review indicates that long-term cortisol levels are higher in obese individuals and appear to be particularly linked to an increase in abdominal fat mass. Though the nature of this relationship might not be entirely one way - again, it's possible that being overweight creates stress rather than resulting from it. There's other evidence to support the idea that 'stress belly' is real. The most compelling evidence pertains to Cushing's disease, a congenital condition where the body produces an excessive amount of cortisol. A key symptom of Cushing's is an accumulation of belly fat, which diminishes when medical intervention is used to normalise cortisol levels.
This is a concern because stored fat around the midriff or a raised waist-to-hip ratio can be a marker for an array of health problems. Abdominal obesity is more strongly associated with cardiovascular disease risk factors than overall obesity, including increased blood pressure and type 2 diabetes. It's also been linked to dementia, asthma, and some cancers.
In summary, excess cortisol from chronic stress may lead to weight gain, especially around the midsection. Current weight loss and weight gain prevention strategies focus on diet and physical activity, though maybe we need to rebalance these to incorporate stress management where appropriate.
If you would like to understand your cortisol levels or would like help achieving your ideal body composition please reach out to me at Bridgford & Bingham Nutrition.
Best wishes,
Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist
Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ
Call: 07958 765337
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