Stress at work is not only interfering with my weight loss plans but also my sleep and my social life. Any suggestions?
Stress. The word itself sounds like steam from a pressure-cooker. Research shows that the ability to recognize and cope with stress can lighten your mood and save your life.
We have a prehistoric mechanism hard-wired into our human physiology to protect us from danger. This is commonly called the “fight or flight response,” which causes hormones such as adrenaline (epinephrine) and corticosteroids (cortisol) to be secreted from the adrenal glands located at the top of each kidney. The physical response is an increase in heart rate and blood pressure, dilation of the eyes to let in more light and improve vision, and the dumping of sugar and fat into the bloodstream to provide easily accessible energy for the muscles.
By design, our chances of survival are increased because the ability to run, climb or fight back is improved by these physical enhancements. If this adrenal release happens in an office, however, it is generally unacceptable to dash across desks, leapfrog cubicles or punch out co-workers. Instead, without a release, the hormones just roar around in the bloodstream.
“Over time the adrenal glands become overworked, and the cortisol release becomes lowered or blunted,” says Carol Simontacchi, a clinical nutritionist. Men with a blunted pattern of cortisol secretion response were more likely to have increased body fat around the waist, higher blood pressure and blood sugar imbalances, according to research reported on in the International Journal of Obesity. That can put a person at risk for coronary heart and artery disease, obesity and diabetes. It has also been found that chronic stress reduces the body’s ability to fight off viruses, increases gastrointestinal disorders and can even mess with your short-term memory. Sleep disorders were also high on the list of maladies.
Exercise to the rescue. Stanford University researchers found that subjects who exercised four times a week (walking, biking, swimming, and/or strength training) for 30-40 minutes fell asleep in half their normal time and managed to sleep an hour longer. Other studies done at Duke University by psychologist Anastasia Georgiades found that those who exercised not only dropped their blood pressure but also had less of a rise in heart rate and blood pressure when put under stress. Numerous other studies have shown that exercise has a calming effect on mood, enhances self-esteem and even “reprograms the brain for optimism instead of pessimism” (Brownell, K. International Journal of Obesity, 1995). Other benefits include less anxiety, more energy and improved alertness.
Diet can also be a deleterious component of the stress cycle. Food can be misused as a refuge from problems and as a balm for jangled nerves. Too often, we eat unconsciously for a break from the day and go for whatever is available in the lunchroom or vending machines. We can thank Mother Nature for this. Serotonin is a brain chemical that our body uses as a tranquilizer. Stress creates a craving for quick carbohydrates. Carbohydrates encourage the production of serotonin. This is why we reach for the cookie instead of the carrot stick.
This is OK once in a while, but as a lifestyle it can lead to serious problems. Scheduling a session or two with a registered dietitian will help you learn more about how to eat properly and cope at the same time. Relaxation techniques, like meditation and deep breathing, are also extremely helpful. Disciplines like yoga and tai chi can be a good combination of exercise, relaxation, and meditation.
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
