My past 2 years have been a living hell! I have been experiencing a high degree of stress coming from all angles: kids, business, and aging parents. Some things that are beyond my control and some in my control. Can you relate?
Often, I find myself standing in the pantry, staring at the shelves, stocked full of food, and then reaching for the high-glycemic snacks. I am not hungry but trying to distract my brain from thinking. These comfort snacks make me feel better for a few glorious minutes. Unfortunately, this nasty new bad habit has caused me to gain 10 lbs of fat mostly around my waist. I have a belly. YIKES!!!
Why is this happening? When we are stressed the adrenal glands release the hormone cortisol which is our fight and flight response. The problem is I am not fighting nor am I fleeing. Having too much cortisol can accumulate and store as fat in the belly, it also plays a role with blood sugar and affects your metabolism. Result, weight gain especially if acute stress turns into chronic stress, which has happened to me.
What also happens is when your body is in flight or fight response is that digestion slows down as energy is diverted. Your gut microbiome changes as well but not in a good way. Our gut needs more good bacteria than bad bacteria and during stress this balance changes. You may find yourself experiencing bloating, gas and flipping between constipation and diarrhea.
So Now What? These are some of the steps I have implemented to lower my stress and release my belly fat. They may help you as well.
- When I need a break and I am heading to the pantry, I ask myself “Am I hungry or do I just need a stress break?”. I notice that I am not hungry and make a very conscious decision to not eat until I feel hungry.
- I only have healthy low-glycemic food in the pantry, so I am not even tempted to eat them when I am stressed, if I forget to ask myself “Am I hungry?”.
- I drink more water and less coffee. My goal is to drink 10 glasses of water daily to stay hydrated. Refer to my “Coffee can make you fat” blog to understand the impact of caffeine.
- I joined https://www.glowfitnessforwomen.ca/ yoga studio and love their heated floor. My stress melts away as I participate in their early morning classes. Deep breathing is integral to yoga, and it helps me to calm my nervous system.
- When I need a break, I take my dog, Gus, for a brisk walk. My daily goal is to walk 10,000 steps. Exercise can help burn off the tension. The key is to not over exercise because that also releases cortisol.
- I have more probiotic and prebiotic foods to help keep more good bacteria than bad bacteria. Also, I found a protein snack bar that has been designed to support the gut microbiome has both probiotic and prebiotics in it. I have this snack bar in my pursue, in my car, and in my panty as a healthy alternative to those unhealthy high-glycemic snacks. A happy, healthy life starts in the gut.
- I supplement twice a day with a comprehensive spectrum of the necessary vitamins, minerals and antioxidants that I need every day for optimal health and energy levels.
- Go out in nature, in a park, by the water or in the forest. I really like gardening and growing what I eat. It really does calm the body and at the same time provide it nutritious food. I find it meditative.
I have a posted note by my desk that reads “I don’t know how but everything always works out for me”. I read it many times throughout the day and know that it will.
