No doubt about it, when we feel stressed we want to raid the candy machine, or down a pint of ice cream. Of course we feel immediate gratification because of the "feel good" endorphins that are released when we eat something we love but now new research confirms these food urges are caused by more than endorphins.
Elissa Epel, PhD, a health psychology researcher at the University of California at San Francisco explains that when we are stressed a hormone called cortisol is released which can increase our appetite specifically for sweets. Moreover, the more ongoing stress we have on a day to day basis such as a demanding job can lead to cortisol levels being elevated all of the time, and can facilitate the deposit of fat in the deep belly area which is known to increase health risks.
Stress is a fight-or-flight response characterized by increased heart rate, increased breathing, increased blood pressure, and a 300 to 400 percent increase in the amount of blood flowing to our muscles, which prepares us to run or to flight. Unfortunately, in today's world we don't run nor do we flight. Yet the adrenaline and other hormones released during this process leads to a number of symptoms including:
? Anxiety
? Depression
? Excessive anger and hostility
? High blood pressure
? Insomnia (lack of sleep)
? Racing Heart
? Risk factor for heart attacks
? Tiredness
The most common behaviors that people use to cope with the symptoms of stress are:
? Critical attitude towards others
? Overuse of alcohol
? Compulsive eating
? Inability to get things done
? Smoking
As you can see, the most common coping strategies are not exactly healthy or positive choices. One problem is that many of the healthy choices such as exercise, yoga, and meditation aren't easy to do during the workday. What is easy is the Reese's Peanut Butter Cup calling your name every time you pass the vending machine. But wait! There is another choice to relieve stress while at work. Deep breathing can help you to get through the extra stress of the workday. Deep breathing can help you to relax by lowering your blood pressure, slowing your heart rate, and easing muscle tension and the best part is you can do it at your desk. The Mayo Clinic Women's Healthsource offers instructions on how to practice deep breathing.
* Sit in a comfortable chair with feet flat on the floor.
* Close your eyes or focus on an object in the room.
* Inhale slowly through your nose. Visualize your diaphragm moving down to create more room for your lungs to expand.
* Notice your lower abdomen expand as it fills with air
* When your lungs are full, slowly let air out through your mouth.
* Repeat as many times as you need to. Be sure you have cleared your mind of the worry list that was present before.
* When you are ready to end your session, don't jump out of your chair. Slowly bring yourself back into your surroundings.
Practicing deep breathing regularly can provide great health rewards such as reducing anxiety, conserving energy, improving sleep, improving concentration, and relieving muscle tension. Coping with your stress in a healthy manner will help you to avoid the stress-induced temptations of the vending machine so you can manage your health and your weight with success.
? Meri Raffetto, 2005
Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She is the owner of Real Living Nutrition Services providing interactive online weight management programs. Sign up for her free monthly nutrition newsletter at http://www.reallivingnutrition.com
The huge companies stealing your money by promising impossible results... Read More
Over two thirds of Americans are over weight, and half... Read More
Lose The Weight For Good With The Seven Phases of... Read More
Curb Hunger and Avoid The Costly BingeEveryone's been there -... Read More
There is no question that having a massage makes you... Read More
1. Drink 8-10 glasses of water each dayOkay, for many... Read More
When we discover that we are heavier than we want... Read More
Did you know that being successful with losing weight starts... Read More
So you ask, "How do I determine if I am... Read More
Green Tea Also Has Anticancer PropertiesGreen tea, which has been... Read More
As I was saying in my past articles, others have... Read More
My name is Greg Ryan. I am a best selling... Read More
Who'd have thought healthy eating could be so controversial? Lunching... Read More
Weight Loss Their Greatest Opponent --------------------------------- Before high school and... Read More
More and more people are starting to recognize that they... Read More
What is "too young" to begin a weight loss program... Read More
Are you committed to losing weight and keeping it off?... Read More
"I eat like a bird, why do I gain weight?"... Read More
The math is pretty simple. One pound of fat equals... Read More
It can happen with one bite. The moment those refined... Read More
Have you ever worried about something so much it paralyzed... Read More
You've seen diet pill advertisements? You have read the testimonials... Read More
Don't get discouraged. I, too, have found myself in this... Read More
1. Start Exercising first thing in the morning.As soon as... Read More
Obesity is defined as an excessive accumulation of body fat.... Read More
Low Carb, Low Fat, More protein, Eat all the fat... Read More
No matter what the reason, successful weight loss and healthy... Read More
My responsibility as a high profile fitness expert lies not... Read More
In health clubs, they run classes that call themselves "aerobics".... Read More
What is the link between Hispanics and obesity? Are people... Read More
Just like any other diet, the Atkins diet can become... Read More
We are a large people. 65% of us are overweight,... Read More
According to the BMI chart, if you are overweight, you... Read More
You've done everything right this time. You're eating lots of... Read More
? Can you give me an exercise that will get... Read More
Cellulite is a recent addition to the English language. In... Read More
Yes, you read it right?no diets!The first step in this... Read More
You have noticed your obese friend suddenly slimmer. You want... Read More
How to Estimate How Many Calories You Can Have and... Read More
If you pick the right personal trainer?you'll most definitely see... Read More
With all the excitement regarding high protein diets, one area... Read More
From driving up your blood pressure and cholesterol, to increasing... Read More
Frankly, I'm puzzled whenever I hear this from somebody who's... Read More
Are you up to a cave man diet? You won't... Read More
It's been called the world's oldest medicine, the miracle fat... Read More
Get to the ROOT of the matter: If the plants... Read More
We all encounter those hosts and hostesses who feel it... Read More
You are going to be pleasantly surprised! Most people think... Read More
The pursuit of a healthier me (or you) shouldn't involve... Read More
Axiom Number One - Nourish your body.Probably the most important... Read More
Weight Loss |