In an era where life is filled with hurry and pressure, stress has become a part of everyday life that many people face. However, few people know that stress not only affects the mental state but also has a direct connection to body weight and obesity. This article will help you understand the relationship between stress hormones and obesity, along with effective management approaches.
Stress Hormone: What is Cortisol?
When our bodies are in stressful situations, whether during exams, facing relationship problems, or workplace pressure, the body releases a hormone called “cortisol,” also known as the stress hormone. Cortisol serves many functions in the body, including controlling blood pressure, regulating metabolism, and helping reduce inflammation.
Normally, cortisol levels rise in the morning and gradually decrease at night. But when we are in a state of chronic stress, the levels of this hormone remain high all the time, which adversely affects the body in many ways.
How Stress Hormones Affect Obesity
Chronic stress and depression result in abnormally high cortisol levels, and these are the mechanisms that can lead to obesity:
1. Stimulating Appetite
The body understands that in stressful situations, we need a lot of energy to sustain life. Stress hormones therefore direct us to feel hungrier than usual, especially for carbohydrate-rich or high-sugar foods. High-calorie foods such as ice cream, cake, and chocolate are among the first choices we crave when stressed. This is why many people feel the urge to “eat sweets” when stressed.
2. Directing Fat Cells Directly
In addition to stimulating appetite, stress hormones also directly command fat cells by:
- Increasing the movement of triglyceride fats to accumulate in fat cells
- Accelerating the growth of fat cells
- Directing fat cells to accumulate more around the abdomen
For this reason, chronic stress makes it easier for us to gain belly fat, which is a form of obesity that has a high risk of chronic diseases.
3. Reducing Metabolic Rate
Stress and depression cause the body to burn fewer calories. Even while eating the same amount of food, the body stores more energy, resulting in weight gain without eating more. In addition, people with depression often have reduced physical activity levels, which further lowers energy expenditure.
Shocking Statistics About Stress and Obesity
From statistical data, stress, depression, and obesity are significantly linked:
- Approximately 70% of adults worldwide experience stress
- About 30% of adults worldwide are overweight or obese
- Studies have found that stressed people are 50% more likely to be obese than non-stressed people
- Obese people with high stress levels have a risk of dying from cardiovascular disease up to 2 times higher
Methods to Manage Stress and Depression for Weight Control
To achieve long-term weight loss, it’s necessary to manage stress along with it. Here are effective methods
1. Regular Exercise
Exercise not only helps burn calories but also stimulates the release of endorphins, which are happiness hormones that effectively reduce stress. It is recommended to exercise at least 30 minutes, 5 days a week, especially aerobic exercises such as running, cycling, swimming, or aerobic dancing.
2. Practice Meditation and Relaxation Techniques
Meditation, deep breathing, or yoga practice helps reduce cortisol levels in the body effectively. Even just 10-15 minutes per day can show results.
3. Get Enough Rest
Adequate sleep (7-8 hours per night) helps balance hormones in the body, including cortisol. Lack of sleep will increase cortisol levels, which results in increased appetite and risk of weight gain.
4. Adjust Diet to Counter Stress
When feeling stressed and craving sweets, choose to eat sweet, juicy fruits instead, such as oranges, pineapples, or watermelon, which can alleviate sweet cravings without causing weight gain. Additionally, avoid caffeinated and alcoholic beverages, which may stimulate increased cortisol secretion.
5. Find Suitable Relaxation Methods for Yourself
Everyone has different ways to relax. Some may like listening to music, reading books, doing creative activities, or spending time with loved ones. Finding activities that help you relax and doing them regularly is important.
Effective Weight Loss Approaches
Sustainable weight loss requires a combination of several methods, not just controlling food:
- Manage stress using the methods mentioned above
- Choose nutritious foods focusing on foods with protein, vegetables, fruits, and unrefined grains
- Exercise in a combined way both cardio and weight training
- Get enough rest sleep 7-8 hours per night
- Drink enough water at least 8 glasses per day
Conclusion
Stress and obesity are closely linked through the mechanism of the cortisol hormone. Fighting obesity is not just about controlling food and exercise but also managing stress.
Understanding the relationship between stress hormones and obesity will help us plan weight loss more effectively. When we manage stress well, cortisol levels decrease, appetite decreases, and the body burns energy better, resulting in more effective and sustainable weight loss in the long run.
Weight loss through proper methods and systematic health care is therefore important. At Chula Doctor Clinic, we have a team of expert doctors ready to provide consultation and comprehensive treatment planning. With specialized expertise in caring for patients with overweight conditions, we aim to reduce the risk of serious diseases in the future.
Consult with medical experts at Chula Doctor Clinic because good health begins with proper and appropriate care.
