IntroIt might be hard to believe, but if you’re one of the millions of people that suffer from Chronic Stress, it can put a serious damper on your ability to get in shape! If you can’t remember the last time you had an evening without something planned, there might be a direct correlation to your struggles with reaching your fitness goals.
Your body’s hormonal response
It may be the 21st Century, but don’t forget that your body still retains some of its genetic programming from thousands of years ago. When you experience stress, your body triggers the “fight or flight” response, which tells the brain to release chemicals like Adrenalin and Cortisol into the blood stream. The results of this chemical release are a burst of energy, shifts in metabolism and blood flow and other changes designed to make us able to respond instantly to danger. These are all extremely useful responses if you happen to be confronted by a saber-toothed tiger, but these days, our stresses tend to be things like traffic congestion or another 5PM meeting. When you experience these stresses back to back and you are never able to completely relax (Chronic Stress), your body is never able to completely leave “fight or flight” mode. If you experience Chronic Stress for long enough, it will start to have negative effects on your body.
The effects of Cortisol
Cortisol is the hormone you need to watch out for if you suffer from Chronic Stress. First and foremost, too much Cortisol in your system causes a permanent slowdown of your metabolism. You can follow the exact same diet and exercise program during periods of low stress and periods of high stress, but periods of high stress will result in reduced fat loss or even fat gain from the same program! Second, Chronic Stress causes cravings for salty, fatty and sugary foods. Think of it this way: if you’ve had an awful day at work, do you reach for a grilled chicken breast or pizza and a pint of ice cream when you get home? I’m willing to bet it’s the latter. Chronic Stress can also alter your blood sugar levels, leading to mood swings, fatigue and possibly even conditions like hyperglycemia (dangerously high blood sugar leading to a crash). Chronic Stress can even negatively affect your fat storage patterns! Several studies over the years have shown that Chronic Stress can often lead to increased abdominal fat deposits; exactly the condition we’re trying to combat!
Other effects of Chronic Stress
If you’ve ever found solace in the bottom of a pint of ice cream, you might be what doctor’s call an “emotional eater.” Emotional eaters often find themselves heading to the kitchen even when they’re not hungry looking for a snack. This kind of emotional eating is a direct result of your body’s response to the condition of Chronic Stress. While it’s certainly possible to control these cravings, you’ll find yourself being even crankier after not answering your body’s call.
If you’re too busy to prepare a healthy meal when you get home from work, the most common choice most people make is a run to the nearest fast food restaurant. While it is possible to make healthier choices when you’re there, most people go for what they know. In most cases, the good intentions of ordering two grilled chicken sandwiches and eating just the chicken turns into the reality of scarfing down an entire jumbo-size value meal. Filling every moment of your life with activity may also cause you to make working out a lower priority. Every day you don’t get in a workout because you’re “just too busy” is another day you’re not going to reach your fitness goals.
Combating the lifestyle of stressEveryone has more stress in their life than they want. The good news is almost everyone can have less if they make use of a few easy tactics to combat that stress. It might not be a 12-step program, but the first step really is to admit that you have too much stress in your life. Once you’ve acknowledged the stress you have, it’s time to start looking at ways to reduce it. Try to make time every day (even if it’s only 10-20 minutes) to practice some common relaxation techniques like yoga, keeping a journal, deep breathing, listening to relaxing music or even some intimate time with your significant other. Are you a chronic planner? Plan relaxation into your schedule! If you’re an emotional eater, it’s time to make some better grocery choices. Instead of stocking the fridge with those unhealthy snacks, opt for healthier choices like carrot and celery sticks, nuts, sunflower seeds or even your favorite sugar-free gum. If you love soda, look into healthier options like sparkling water. If you don’t have unhealthy snacks in the house, you’re far more likely to eat what’s on hand instead of running to the store to pick up that pint of ice cream.
Summary
Stress is a part of our everyday lives, but too much stress can lead to negative health effects. If you can reduce the amount of stress in your life, you’ll be able to reach your fitness goals more quickly.
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