Title of Presentation 42pt

Stress, Overeating, and Weight:Understanding the ConnectionOctober 6, 2015Dawn Noe, RDN, CDE

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Recipe for OvereatingExample from Michele May, M.D.

Recipe for Overeating Example from Michele May, M.D

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Recipe for Instinctive EatingExample from Michele May, M.D.

Recipe for Instinctive Eating Example from Michele May, M.D

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Stress and Overeating Stress, stress related hormones, and the effects of high-fat, sugary comfort foods can push people toward overeating.

Researchers have linked weight gain to stress, and according to an American Psychological Association survey, about one-fourth of Americans rate their stress level as 8 or more on a 10-point scale.

Focus on Stress Dont Ignore it!To change our stress and how we respond to it, we must be aware of the stress and our reactions

Take a minute to consider how (or if) you manage stress. Do youPower throughStick your head in the sand Procrastinate (move on to something less stressful and avoid the actual current problem?)Overwork, smoke, OVEREAT, drink alcohol toexcess, isolate yourself, or take out frustration on others?

The above behaviors tend to make the stress worse.

Do you pause and take a few deep breaths? If not, well practice this today.

There are many kinds of stressessome stresses are universal such as the loss of a loved one or a birth of child. Physical Stress

Fatigue and sleep deprivation, poor nutrition, lack of physical activity, illness, pain, and others.

Emotional Stress and Depression

Boredom, loneliness, anger, frustration, happiness, depression, etc. Emotions provide information and it is important to practice noticing what youre feeling without judging it.

Stressful Thinking

How you think about stress and how you react to it can actually increase the stress.

Stress can be a result from your perception and interpretation of lifes events.

Explore Your Stresses

Stressful Thinking

Example: Speaking in public is a great example of how each of us thinks and responds to stress differently. For one person, public speaking could cause a pounding heart, dry throat, and an increase in stress. To another person, it is an exciting opportunity to share information with others.

Stressful ThinkingThoughts that can increase stress include:

I feel like everything is out of control!I have to get this perfect.I can do it all, have it all, and be it all!

A more realistic thought response to stress:

Im feeling overwhelmed and tense. I cant do everything on my to do list, but no one could. Im doing my best.

Reacting to stress in a realistic manner is like imagining yourself at the center of the tornado. You are centered while everything whirls around you.

Accept the Stress So You CAN Manage It!

The demands in life for our time and energy can lead to:

Unrealistic expectations A sense of urgencyMore stress Stressful thinking

When you accept the stresses you cant control you can choose how you react to the stresses you CAN control

Everyone has stresses, strengths and limitations

At times, well need to use self-compassion about what we do well. We may need to ask for help and thats okay.Saying no to someone else is saying yes to yourself. As with all behavior changes, setting boundaries and expectations (with ourselves and with others) takes practice and gets easier over time.

What is Your Stress Response?

Does Stress Causes Changes in Your Routine?

Food Choices: Eat stress foods for comfort

Schedule: Change your meal schedule (skip meals, mindless snacking, eat on the run?)

Sleep: Have trouble sleeping.

Lack of sleep can increase hunger and appetite.

Physical Activity: Exercise less

Stress has the opportunity to impact our weight and health as it can often change our routine. 10

Stress Response:Stressed people also lose sleep, exercise less, and drink more alcohol, all of which can contribute to excess weight.

Stress in the Short Term: Hypothalamus

Produces a hormone called corticotropin-releasing hormone, which suppresses appetite BrainSignals the adrenal glands to increase the hormone epinephrine also called adrenaline When you are in this fight-or-flight stage - eating is put on hold until the stress goes away

If stress persists: adrenal gland releases a hormone called cortisol which actually increases the appetite Once stressful episode is over cortisol will drop unless stress persists it can leave the cortisol levels stuck on on and stay elevated

This increase in adrenaline and appetite is great if we need to outrun a hungry lion, but isnt going to help us with being worried about getting laid off from work or worrying about meeting a deadline. 12

Stress in the Long Term:http://fitness.makeupandbeauty.com/stress-hormone-cortisol-and-weight-gain/Physical or emotional distress has been shown in animal studies to increases the intake of food high in fat, sugar, or both

High fat and sugar-filled foods reduce the stress affect in parts of the brain that produce and process stress and related emotions

Treating the stress with food may turns off the stress response.

THIS MAY INCREASE OUR STRESS - INDUCED FOOD CRAVINGS!

High cortisol levels, in combination with high insulin levels, may be responsible vs ghrelin, a hunger hormone, may have a role

Scientists believe that cortisol may bind to receptors in the brain that control food intake. stress hormone cortisol may also increase the amount of fat tissue your body hangs onto and enlarge the size of fat cells. Higher levels of cortisol have been linked to more deep-abdominal fatyes, belly fat. Luckily, exercise can help control stress and help keep belly fat under control.13

Research Findings

Harvard researchers have found that:

Stress is associated with weight gain, but only in people who were overweight at the beginning of the study period

One theory is that overweight people have elevated insulin levels, and stress-related weight gain is more likely to occur in the presence of high insulin levels

In 2007, British researchers found that:

People with high cortisol levels were more likely to snack in response to daily hassles compared to low-cortisol responders

How much cortisol people produce in response to stress may be a factor

Some research suggests a gender difference in stress-coping behaviors

Women more likely to turn to foodMen more likely to turn to alcohol or smoking

Food Behaviors and StressDo you know which foods you tend to eat due to stress?

Do you know how much you eat? (Is it a portioned amount or until the bag or container is empty)

Tips for changing stress-related eating behaviors:

Try replacing comfort foods (think: potato chips or ice cream) with these nutritious snacks: Nutssmall amount of fruitCrunchy veggies and dip Soup broth If you crave carbs, try complex carbs like air-popped popcorn or whole grain English muffin

Portion out the food instead of eating from containers OR purchase pre-portioned foods (ex. 100 calorie snack packs of nuts)

Keep tempting comfort foods out of the house

Even better, try using non-food related stress reducing activities instead

Stress Management and Weight LossNational Weight Control Registry

Tracks over 5000 participants

Lost 30 pounds and kept it off for at least 1 year

Most exercised by WALKING for 1 hour per day = 8,000-18,000 steps depending on the intensity (light walk to running)

Most of these people use a stress management technique

Non-Food Ways to Manage Stress

Meditation

Studies show that meditation reduces stress

Meditation may also help people become more mindful of food choices.

Theres an app for that!

Cleveland Clinic Stress Meditations (iPhone) Relax Melodies, Headspace, Take a Break! (both Android and iPhone)

Exercise

Intense exercise increases cortisol levels temporarily, but low-intensity exercise seems to reduce them.

Some physical activities, such as yoga and tai chi, have elements of both exercise and meditation.Other exercises can act like meditation because you'll often find that you've forgotten the day's irritations and concentrated only on the activity.

Increases your brain's feel-good neurotransmitters, called endorphins.

Can improve your mood and increase self-confidence

Improve your sleep, which is often disrupted by stress.

Most of the research on meditation has focused on high blood pressure and heart disease. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.

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Non-Food Ways to Manage StressSocial SupportFriends and family seem to have a buffering effect on the stress that people experience.

Research suggests that people working in stressful situations, like hospital emergency departments, have better mental health if they have adequate social support.

Forgive OthersHolding grudges leads to psychological stress and higher heart rates

Therapy or Counseling Helpful for reshaping our thoughts about daily stressesManaging depression/emotionsExperts in behavior change

Stress Busters 4 Great Ways to Manage Stress

Positive Self Talk I will do the best I canI can get help if I need it.We can work it out.I won't let this problem get me down.Some day I'll laugh about this.OR I dont have 45 minutes for the gym, but I can go for 20 minutes. Ill burn more calories than if I didnt go at all.I havent lost as much weight as I had wanted, but I have lost some and weight loss reduces health risks.

Emergency Stress StoppersTake 5 Deep Breaths Take a walk Don't be afraid to say "I'm sorry" if you make a mistake.Break down big problems into smaller parts. Make one phone call or email, etc.

Stress Busters 3. Take 15 Minutes Every Day for Something You Enjoy Read a book or magazine Start an art project (paint/draw, create a scrap book)Take up a hobby, new or old.Spend time with friends or children.Sew, knit or crochet.Listen to musicTake a nature walk listen to the birds, identify trees and flowers.Make a list of everything you still want to do in life. 4. Learn How To Relax and Practice Often Lets Practice Today! 1. Sit in a comfortable position with your feet on the floor and your hands in your lap or lie down. Close your eyes.2. Picture yourself in a peaceful place. Perhaps you're lying on the beach, walking in the mountains or floating in the clouds. Hold this scene in your mind.3. Inhale and exhale. Focus on breathing slowly and deeply.4. Repeat for 5-10 minutes.

4 Great Ways to Manage Stress

Questions?

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Sources Adams CE, et al. Lifestyle Factors and Ghrelin: Critical Review and Implications for Weight Loss Maintenance, Obesity Review (May 2011): Vol. 12, No. 5, electronic publication.Manzoni GM, et al. Can Relaxation Training Reduce Emotional Eating in Women with Obesity? Journal of the American Dietetic Association (Aug. 2009): Vol. 109, No. 8, pp. 142732.Mathes WF, et al. The Biology of Binge Eating, Appetite (June 2009): Vol. 52, No. 3, pp. 54553.Spencer SJ, et al. The Glucocorticoid Contribution to Obesity, Stress (Feb. 6, 2011): Vol. 14, No. 3, pp. 23346.Vicennati V, et al. Stress-Related Development of Obesity and Cortisol in Women, Obesity (Sept. 2009): Vol. 17, No. 9, pp. 167883.http://amihungry.com/stress-management-101/ http://www.health.harvard.edu/newsletter_article/why-stress-causes-people-to-overeat