If you’ve been struggling to lose weight despite cutting calories, research from Ohio State University may have the answer. Men and women with a history of depression and intense arguments with their spouse often face difficulties in burning off calories from high-fat foods. This means you burn fewer calories, you have higher levels of insulin in the blood and more circulating triglycerides (blood fats). All of these conditions contribute to what is known as metabolic syndrome, a precursor of diabetes.
The weight-loss struggles of stressed individuals
These findings highlight the ways chronic stress can lead to obesity and emphasize the importance of treating mood disorders. Interventions for mental health could benefit physical health too, warns Jan Kiecolt-Glaser, who directs the Institute for Behavioral Medicine Research at The Ohio State University.
Since the study only analyzed the effects of a single meal, the health risks are likely underestimated. Most people eat every four to five hours, often with their spouse, so meals could present ongoing disagreements in a troubled marriage, leading to a long-standing pattern of metabolic damage stemming from hostility and depression.
In the study, people with a history of depression in hostile marriages burned, on average, 31 fewer calories during the hour after a meal and had about 12 percent more insulin in their blood than less stressed individuals. Elevated triglycerides lead to heart disease, and along with high insulin levels, these factors indicate that metabolism of sugars and fats is impaired, increasing the risk for heart disease and diabetes.
Stress, inflammation, and weight gain
Chronic stress not only impacts weight loss with metabolic deterioration but may also contribute to weight gain through inflammation. A study by the University of California in San Francisco found that excessive stress can lead to a persistent state of inflammation throughout the body.
Inflammation is a part of the body’s immune response to harmful stimuli, such as bacteria, damaged cells, or injury. When inflammation becomes chronic, it can damage the body and contribute to long-term diseases, such as diabetes, arthritis, heart disease, and some cancers. In addition, chronic inflammation can also lead to weight gain by impacting the hormones that regulate metabolism and hunger cues.
Tips for managing stress to improve weight loss
By addressing and managing stress levels, you can potentially improve your weight loss progress and overall health. Here are a few tips on how to combat stress for a healthier life:
- Stay active: Physical activity can help reduce stress by releasing endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Exercise also acts as a positive distraction that can help clear your mind, reduce anxiety, and improve sleep.
-
Maintain a healthy diet: Eating a balanced and nutritious diet can help counter the effects of stress by boosting the immune system, supporting a healthy blood sugar level, and regulating energy throughout the day. Aim to include more fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
-
Get sufficient sleep: A good night’s sleep is essential for preventing stress, as sleep deprivation can increase the level of cortisol, the stress hormone, and negatively impact mental and emotional functioning. Aim for at least 7-8 hours of sleep each night.
-
Prioritize self-care: Taking time out for yourself can help promote relaxation, reduce stress, and improve overall well-being. Practice meditation, mindfulness, read a book, or indulge in a favorite hobby as a form of self-care.
-
Seek stress support: Connecting with friends, family, or a mental health professional can provide the emotional support needed to combat stress. Sharing your feelings, thoughts, and experiences can help you work through stress and provide valuable insights that may improve your mental well-being.
Remember, successfully managing stress is crucial for overall health, and directly affects your weight loss efforts. Addressing stressors in your life, in conjunction with adopting healthy habits and prioritizing self-care, can help you create a conducive environment for weight loss and long-term well-being.
