Is your STRESS holding you back?
Stress is dose dependant and can be both beneficial and detrimental when it comes to your health and body composition goals.
In this blog we discuss different types of stress, how your body responds to it, and how you can control your stress levels to work WITH your goals instead of against your goals!
Introduction:
Stress has become an unavoidable aspect of modern life, affecting individuals from all walks of life. As nutrition coaches, we have witnessed firsthand the profound influence stress can have on our overall well-being. While stress is a natural and necessary response in certain situations, the chronic and unmanaged stress that many of us experience today can have significant consequences on our health.
Understanding the impact of stress on our bodies is essential for adopting effective strategies to manage and mitigate its effects. In this blog, we will delve into the definition of stress, explore its effects on various hormones and body systems, particularly focusing on gut health, and discuss practical ways to manage stress through nutrition and lifestyle changes.
Stress is not limited to psychological or emotional distress; it encompasses a range of external and internal factors that challenge our physical and mental equilibrium. It can stem from demanding work environments, financial worries, relationship difficulties, or even self-imposed pressures to meet societal expectations. When we experience stress, our body initiates a complex physiological response to prepare us for action.
At the core of our stress response system is the hypothalamic-pituitary-adrenal (HPA) axis. When triggered by stress, the hypothalamus in the brain signals the pituitary gland to release adrenocorticotropic hormone (ACTH), which then stimulates the adrenal glands in the kidneys to produce cortisol and adrenaline. These stress hormones have profound effects on our body, influencing our metabolism, immune system, cardiovascular function, and more (20).
While acute stress can be beneficial in certain situations, chronic stress can wreak havoc on our body systems. Prolonged activation of the stress response leads to sustained elevation of cortisol levels, which can disrupt the delicate balance of other hormones in our body. This hormonal imbalance can contribute to weight gain, metabolic dysregulation, reduced immune function, and even reproductive issues (19).
Furthermore, chronic stress has a profound impact on our gut health, highlighting the intricate connection between our brain and digestive system. Stress can alter the composition of the gut microbiota, disrupt intestinal barrier function, and contribute to gut inflammation. These disruptions can lead to digestive disorders, compromised nutrient absorption, and increased susceptibility to infections and allergies.
As nutrition coaches, we emphasize the significant role that nutrition plays in managing stress and supporting overall well-being. Certain nutrients and dietary patterns can help regulate hormones, reduce inflammation, and promote a healthy gut environment. However, managing stress goes beyond nutrition alone. It requires adopting a holistic approach that addresses various aspects of our lifestyle. Engaging in regular physical activity, practicing mindfulness and relaxation techniques, maintaining healthy sleep habits, and fostering social connections are all vital components of an effective stress management strategy.
Throughout this blog, we will explore these topics in depth, offering practical tips and insights for managing stress from a nutritional and lifestyle standpoint. By understanding the profound influence of stress on our bodies and adopting proactive strategies, we can reclaim our well-being and lead healthier, more balanced lives.
Different types of stress:
There are several types of stressors that can affect an individual's mental, emotional, and physical well-being. Some of the common types of stressors include:
It's important to note that these stressors are not mutually exclusive and can overlap and interact with each other, leading to increased stress levels. Understanding the different types of stressors can help individuals identify and manage stress more effectively. This is where self-reflection comes in! We encourage you to do an audit of your life and reflect on which areas of your life may be adding to your stress. By identifying these areas, you are one step closer to alleviating stress!
As we already mentioned, SHORT term stress is okay- it is our body's way of protecting us by getting ready to deal with whatever obstacle is in front of us! What we want to avoid is CHRONIC stress. Chronic stress leads to a concept known as allostatic load, which refers to the cumulative wear and tear on the body from repeated exposure to stressors.
It is when someones allostatic load is too high that we often see the person experience symptoms in their body- one side effect that people often experience with chronic stress is increased cravings.
This can happen for a few reasons, let’s dive into them!
Increased cortisol levels: Stress increases cortisol levels in the body, which can lead to increased cravings for high-fat, high-sugar, and high-calorie foods (16). This is because cortisol, the stress hormone we mentioned earlier, stimulates the release of glucose into the bloodstream, which can lead to feelings of hunger and increased food intake (17).
Altered brain function: Chronic stress has been shown to alter brain function and disrupt the balance of hormones in the body, leading to changes in food cravings and food choices (17). This is because stress can activate the reward center in the brain, leading to increased cravings for foods that are high in sugar and fat.
Disruption of the gut-brain axis: Stress can also disrupt the communication between the gut and brain, known as the gut-brain axis. This can lead to changes in gut function and contribute to the development of cravings and other health problems (18).
Remember, our bodies are ALWAYS talking to us- if we are experiencing cravings, this is one way our body may be telling us that our stress has become too high or too chronic!
Stress, Weight Gain, and the Thyroid
As stress can lead to increased cravings, it is easy to understand how over time this can lead to an increase in calories consumed, and thus fat gain. However, there are other ways in which stress can impact our bodies ability to gain or lose weight, specifically when looking at how stress impacts our thyroid hormone. High levels of cortisol can suppress the production of thyroid hormones, which are responsible for regulating our metabolism. It does this through multiple mechanisms:
1.Cortisol can suppress the release of thyroid-stimulating hormone (TSH) from the pituitary gland. TSH plays a crucial role in stimulating the thyroid gland to produce thyroid hormones, namely thyroxine (T4) and triiodothyronine (T3). When cortisol levels are elevated, the feedback mechanism that regulates TSH secretion can be disrupted, leading to decreased TSH production (13).
2. Another way cortisol affects thyroid hormones is by inhibiting the conversion of thyroxine (T4) to the more active triiodothyronine (T3). T4 is the inactive form of the hormone and needs to be converted to T3 to exert its effects on metabolism and energy regulation. High cortisol levels can interfere with the enzyme responsible for this conversion, leading to reduced levels of active T3 (14).
3. Cortisol can influence the production of thyroid-binding globulin (TBG), a protein that transports thyroid hormones in the bloodstream. Elevated cortisol levels can cause an increase in TBG production, leading to a higher binding capacity for thyroid hormones. This results in decreased levels of free, unbound thyroid hormones available to exert their physiological effects (15).
Cumulatively, this can lead to a variety of symptoms, including (13,14,15):
Slowed Metabolism: Decreased levels of active thyroid hormones can result in a slowed metabolic rate, leading to weight gain, fatigue, and difficulties in losing weight.
Cold Intolerance: Reduced thyroid hormone activity can impair the body's ability to generate and maintain heat, making individuals more sensitive to cold temperatures.
Impaired Cognitive Function: Thyroid hormones play a crucial role in brain function, and their deficiency can contribute to cognitive issues, such as difficulties with memory, concentration, and mental clarity.
Again, we want to emphasize that this is caused by CHRONIC or Long-term stress, not acute stress.
Stress and Gut Health
When it comes to the effects of stress on our body systems, one area that is profoundly influenced is our gut health. The intricate connection between our brain and the gut, often referred to as the gut-brain axis, highlights how stress can disrupt the delicate balance of our digestive system and impact overall gut health.
Gut Microbiota Alterations (10): The gut is home to trillions of beneficial bacteria known as the gut microbiota, which play a crucial role in digestion, nutrient absorption, immune function, and even mood regulation. Chronic stress can disrupt the composition and diversity of the gut microbiota, leading to an imbalance known as dysbiosis. Stress-related dysbiosis can result in a decrease in beneficial bacteria and an overgrowth of potentially harmful bacteria.
Intestinal Barrier Dysfunction (11): The lining of our intestines acts as a barrier, selectively allowing nutrients to be absorbed while keeping harmful substances and bacteria out. Chronic stress can compromise the integrity of the intestinal barrier, leading to increased permeability, also known as "leaky gut." When the intestinal barrier is compromised, undigested food particles, toxins, and bacteria can leak into the bloodstream, triggering inflammation and immune responses.
Gut Inflammation (12): The disruption of the gut microbiota and intestinal barrier function caused by chronic stress can contribute to gut inflammation. Inflammation in the gut can trigger a cascade of immune responses, leading to symptoms such as abdominal pain, bloating, and changes in bowel habits. Chronic gut inflammation has also been associated with the development of conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
The impact of stress on gut health extends beyond digestive symptoms. The gut-brain axis allows bidirectional communication between the brain and the gut, meaning that stress can influence gut health, and gut health can, in turn, impact our mental and emotional well-being. This interplay emphasizes the importance of nurturing a healthy gut to support overall mental and physical health.
Stress and Nutritional Considerations
As you can see, our gut, hormones, body composition and stress are highly interconnected, and this is why it is SO important that nutrition is optimized when it comes to managing stress as nutrition can influence all of these areas! Proper nutrition plays a crucial role in managing stress, and this is why we recommend including nutrient-dense foods in our diet to provide the necessary vitamins, minerals, and antioxidants to support our stress response system and promote overall well-being. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports optimal brain function, hormone balance, and immune system function.
Specifically, we recommend taking on an “80/20” approach to nutrition- this means eating 80-90% whole foods, and 10-20% treat foods! This will help alleviate cravings while providing your body with essential micronutrients to feel your best!
Did you know?
A study published in the British Journal of Health Psychology found that individuals who consumed a diet high in fruits and vegetables reported lower perceived stress levels compared to those with a less healthy diet. This is because nutrient-dense foods provide important micronutrients that support the body's stress management mechanisms (9). We dive more into the benefits of whole foods in our whole foods blog- checkout here:
Specific foods we recommend adding in that can help with stress include foods high in omega 3 fatty acids, fiber, pre/probiotics, B vitamins, and magnesium.
Checkout these images to see what this looks like!
If you feel you are someone who has gut health concerns that may be impacting your stress, we do recommend working with a coach 1:1 to see if an elimination diet may be right for you. Through adopting an elimination diet and removing whatever is inflammatory to your unique body, we have found that clients are able to find relief and no longer experience gut health concerns. That being said- basic habits are where we want to start- we want to ensure you are eating mostly whole foods, hydrating (we recommend 100 ounces of water/day), eating protein at each meal, eating a lot of fiber (20g/day minimum), and moving your body daily as these things help gut health AND stress!
Stress and Fat Loss Phases
It is important to note that prior to starting a fat loss phase, it is a good idea to evaluate levels of PERCEIVED stress. If you are currently in a state of chronic stress or you are in a phase of life where stress may be abnormally high (ie. tight and stressful work deadline requiring alot of overtime hours), this may not be the time to embark on a fat loss phase - focusing on healthy nutrition habits at maintenance calories would be more appropriate. Remember- being in a calorie deficit is perceived by our body as a stress - we are literally not providing our body with the calories it needs to function at its highest level/maintain its weight. This is especially important to remember if somebody is already relatively lean and is “chasing the last 5-10 lbs”. Fat loss phases can cause increased cortisol levels (aka more stress), decreased thyroid and sex hormone production, and increased cravings, which already may be present in an individual who is chronically stressed.
The caveat here is that for some individuals, fat loss may actually help LOWER inflammation in an individual's body and therefore reduce stress on that person’s body- this is the case if someone is significantly overweight or obese. In these instances, doing a fat loss phase while working on other lifestyle factors to lower stress may be in the individual’s best interest.
Stress and Lifestyle- How to lower perceived stress
The biggest thing we have found to be effective when it comes to stress management is changing your mindset to focus on what is within your control! Remember how at the beginning of the blog we encouraged you to do an audit of the different stressors present in different areas of your life? Now, we want you to refer back to that list and ask yourself “What is in my control to change”- that is where we want to focus!
From here, we can look at ways to support stress levels through healthy habits!
1.Exercise: Regular physical activity, such as strength-training, running, or yoga, has been shown to be an effective way to reduce stress and improve overall mental and physical health (1). Exercise can help to release endorphins, which are natural mood-boosting chemicals, and reduce cortisol levels, which can help to lower stress levels (2).
2.Time management: Prioritizing tasks, setting realistic goals, and taking time for self-care can help to reduce stress by preventing individuals from feeling overwhelmed and reducing the amount of pressure they feel to complete all of their responsibilities (4).
3. Social support: Spending time with friends and family, participating in social activities, and seeking support from a trusted individual, such as a therapist, can help to reduce stress and improve mental health (5).
4.Good sleep habits: Maintaining good sleep habits, such as sticking to a consistent sleep schedule, reducing caffeine and alcohol consumption, and practicing relaxation techniques before bed, can help to improve sleep quality and reduce stress levels (6). Checkout our blog on sleep here: https://www.yqlnutrition.com/blog/theimportanceofsleep
5. Healthy eating: As we already discussed, eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein can help to provide the nutrients necessary to manage stress and support overall health and well-being (7).
6.Stress Management Practices. these are activities that are down-regulating in nature, help bring your levels of PERCEIVED stress down after doing them, and bring your mind into the present moment and out of “worry” or rumination mode. Some examples of these include: journalling, going for a walk in nature, artwork, music, meditation, deep breathing, guided imagery, or other activities that geniunely bring you joy. Mindfulness and meditation practices, such as deep breathing, progressive muscle relaxation, and guided imagery, can help individuals to become more aware of their thoughts, emotions, and physical sensations, and improve their ability to manage stress (3). Checkout below for two breathing practice examples: Box Breathing, and 4-7-8 Breathing - these breathing practice help bring your body from a sympathetic state (stressed state) to a parasympathetic state (relaxed state) when done in the moment of acute stress or when done routinely.
It's important to note that different stress management practices may work better for different individuals, and it may take some time to find the strategies that work best for you. The most important thing is to be consistent and incorporate stress management into your daily routine.
Stress management and MINDSET.
When it comes to managing stress and living a healthy lifestyle, we see that clients who have a growth mindset tend to excel at this! A growth mindset is the belief that abilities and intelligence can be developed through hard work, dedication, and learning. People with a growth mindset see challenges and failures as opportunities for growth and improvement, rather than as evidence of their limitations.
On the other hand, a fixed mindset is the belief that abilities and intelligence are innate and cannot be changed. People with a fixed mindset see challenges and failures as evidence of their limitations and are more likely to avoid challenges and give up in the face of difficulty.
Research has shown that having a growth mindset is associated with greater resilience, motivation, lowered stress and achievement in various domains (8). Here are some ways to develop a growth mindset:
Embrace challenges: See challenges as opportunities to grow and improve, rather than as evidence of your limitations. Recognize that growth often occurs outside of your comfort zone.
Practice self-reflection: Take time to reflect on your experiences and learn from them. Consider what you can do differently next time to achieve a better outcome.
Embrace failure: Recognize that failure is a natural part of the learning process and that it provides valuable opportunities for growth and improvement.
Focus on the process: Instead of just focusing on the outcome, pay attention to the process and the effort that goes into it. Recognize the importance of putting in the work to achieve your goals.
Surround yourself with growth-oriented individuals: Surrounding yourself with people who have a growth mindset can help you to develop a growth mindset yourself.
Overall, developing a growth mindset takes time and effort, but it can have a profound impact on your life, perceived stress, and therefore overall well-being.
In conclusion, chronic stress can disrupt the delicate balance of hormones in our body, leading to a range of health issues. Understanding what stress is, what the difference is between chronic and acute stress, and the effects of stress on hormone regulation and gut health, we are able to take proactive steps in managing stress and maintaining hormonal balance. By incorporating stress management techniques, adopting a growth mindset, and nourishing our bodies with a balanced diet, we can support our hormone health and promote overall well-being.
We understand that at times life gets busy and feels hectic, but we hope this blog has provided you with the info you need to recognize that chronic stress is something that MUST be addressed. We deserve to live our lives being our healthiest selves, and managing our stress through setting boundaries, putting our health first, and adopting a growth mindset can help you achieve this.
