Whether you are stuck in traffic on the way to the airport or in the middle of a disagreement with a partner, stress is something that everyone experiences. Stress is a natural physical and mental response to challenges, pressures or demands, and it can be triggered by many factors, including workload, illness, or relationships. In small amounts, stress can be helpful and even boost your productivity. But when stress persists, it can take a toll on your health, including impacting your weight.1
Usually, stress comes and goes, and it is triggered by a situation such as a deadline, or public speaking. You usually have a physical reaction to the stress (such as a faster heartbeat) that becomes less intense or disappears when the stressor or trigger is removed.2
What is most concerning is when stress continues even after the situation that triggered it has resolved. This is referred to as chronic stress, and it has been linked to health problems including depression, high blood pressure, heart disease, peptic ulcer, osteoporosis, and obesity.1,2,3
So, what makes chronic stress different from short-term stress? When a person experiences stress, the body responds by increasing the hormone called cortisol (also known as the “stress hormone”) as part of the “fight or flight” response. Over time, though, excess cortisol can lead to changes in the way the body uses insulin, as well as abdominal obesity due to increased fat storage, which are linked to a condition known as metabolic syndrome. It can also lead to muscle breakdown over time, further increasing the risk of weight gain.4
Stress and weight gain have a bidirectional relationship: while stress can increase weight gain, having obesity can increase the likelihood of experiencing stress and depression.1 Read on to learn more about this later in this article.
One of the ways stress affects health and weight management is by influencing behaviours, such as eating. It has been estimated that up to 70% of people eat more and gain weight in response to stress.4
While many people will agree that they eat more when they feel stressed, many people eat less in stressful situations. So, how can stress affect how you eat?
The stress hormone cortisol also has an effect on the “reward centre” in the brain and can contribute to stress eating, which is sometimes referred to as emotional eating. When you eat in a stressful situation, you are more likely to choose foods that are high in calories, salt, and sugar, that may be thought to provide comfort. Women are more likely to experience stress eating than men.5 In general, if a person does not have non-food ways to manage stress, they may be more likely to eat to cope with it.5
Stress eating can lead to binge eating disorder (BED), which occurs when individuals lose control over their eating, and binge (consume large amounts of food in a short period of time) at least once a week over three months.6
People who have different sleep-wake cycles (e.g., people who work varying shifts) and who eat at different times can have a higher risk of metabolic syndrome, overweight, and obesity. This disruption to the normal circadian rhythm can cause chronic stress which can, in turn, affect the amount and type of food that is consumed. Working a night shift has been linked to a higher risk of abdominal obesity.6 While there may be no opportunity to change your work hours, being aware of this increased risk can motivate you to reinforce healthy behaviours related to eating.
While gaining weight due to stress can be troubling, losing weight is equally concerning. If you lose more than 5% of your body weight without trying, it is important to check in with your doctor to get assessed for other problems that may be causing weight loss.7
People who live in larger bodies sometimes experience weight bias, where others judge them based on their weight, leading to stigma.8 In fact, more than 50% of people living in larger bodies experience weight stigma, and two-thirds of them even experience it from their healthcare providers. This is challenging because it can cause stress which can result in long-term health problems, such as anxiety, depression, heart disease, stroke, cholesterol problems, inflammation, and weight gain or excessive weight loss, depending on the individual. People who experience this stigma may also change their eating patterns and be in poorer health.9 They may also avoid exercise and be less likely to stick to a weight-loss program. They may even delay preventative health screenings such as breast or pelvic exams.10
Distress related to stigma and body image can complicate treatment of obesity.11 Obesity Canada defines three pillars of obesity management: psychological interventions, medications, and bariatric surgery. Psychological interventions are an important part of this treatment that can include coaching on stress management, and talk therapy (cognitive behavioural therapy, or acceptance and commitment therapy).12
Cognitive behavioural therapy (CBT) is a type of talk therapy that is focused on changing behaviour. It has been used to help people with overweight or obesity reduce their food intake and make healthier food choices. It has also been shown to increase the amount of physical activity that a person engages in to support their weight management. CBT can be helpful to support weight loss and maintenance of that weight loss.13
Acceptance and commitment therapy (ACT) has also been used to support weight management for people with overweight or obesity. It is a type of talk therapy that is intended to help people respond to their thoughts, feelings, and physical sensations in a way that aligns with their personal values, and to learn to recognize and accept their own experiences as part of their life journey. This can be helpful when a person has troubling thoughts and feelings related to body image or weight stigma. ACT may also help reduce stress-related eating behaviours such as binge eating.11
Your local branch of the Canadian Mental Health Association can be a good place to start to find out about talk therapy programs that are available in your area.
While we cannot entirely eliminate many things that cause stress, it is important to learn how to manage stress to avoid the health consequences of chronic stress, which may include changes in eating patterns resulting in weight gain. Here are some tips for managing day-to-day stress.3,14
Stress is a normal part of everyday life, but when it becomes ongoing, it can affect your health and make it harder to manage your weight. If you think you may be experiencing chronic stress, consider reaching out to your doctor or Rexall pharmacist. They can help connect you with the right support to manage stress and improve your overall health.
Get a comprehensive assessment and create a personalized weight management plan. Book a free consultation to learn more.
