Obesity has many different causes. Chronic stress can also promote obesity. This is due, among other things, to a very specific hormone. In this blog post, we reveal how obesity and stress are connected.
What is stress?
Stress is a reaction to danger that has been shaped by evolution. Even our ancestors experienced stress in dangerous situations such as an attack by a sabre-toothed tiger, which enabled them to perform at their best and thus ensure their survival. The same physical mechanisms still work today. But our fight for survival is more likely to take place in our heads.
What happens in the body when there is stress?
When we are stressed, our body is put on alert. The hormones adrenaline, noradrenaline and cortisol are released and ensure that we enter the alarm situation in top condition. Feelings of hunger or thirst are suppressed. Our blood pressure rises, our heart is beating at full speed, our senses are heightened.
Once the threat is over, our body wants to get back the (supposedly) used energy during the recovery phase. We get very hungry, even though we didn’t have to run away from the sabre-toothed tiger. The hormone cortisol, which is produced in the adrenal cortex, is responsible for this. Cortisol ensures that we want to balance our energy levels as quickly as possible during the recovery phase after stress.
Fact sheet: Stress hormone cortisol
The fact is: A permanently high cortisol level increases appetite. If we are constantly stressed, it is quite likely that we will eat more. And not necessarily green salad or a few slices of apple, but chocolate, crisps, chips, cola etc. After all, the world usually looks better after a bar of chocolate. Studies show that stress can lead to real binge eating.
Why does stress tempt us to eat?
The fact is: A permanently high cortisol level increases appetite. If we are constantly stressed, it is quite likely that we will eat more. And not necessarily green salad or a few slices of apple, but chocolate, crisps, chips, cola etc. After all, the world usually looks better after a bar of chocolate. Studies show that stress can lead to real binge eating.
Why do we like to eat high-energy foods when we are stressed?
You probably know the answer: “Food for the soul” relieves stress. This has even been proven by studies. When we eat high-energy food under stress, it feels good. Eating relaxes. Every tasty bite activates the reward system in our brain. The happiness hormone dopamine is released and cortisol levels drop – under normal circumstances. But: You already guessed it. Now comes the catch: In people with obesity, the stress hormones are released in higher quantities and utilised more quickly than in non-obese people. They also seem to need stronger stimuli when eating in order to experience the same feeling of happiness as slimmer people.
The best tips for stress
Under stress, it’s the quantity that is the poison. It doesn’t always have to be a big break: You can also relax in everyday life. Even a small dose usually helps. We have summarised the best tips for you.
Chewing gum: Chewing gum relaxes the jaw muscles and lowers cortisol levels.
Try facial yoga: Making faces helps to reduce stress. If you’re really annoyed, roll your eyes, raise your eyebrows and open your mouth. This loosens the muscles in your face and relaxes them. You can find plenty of YouTube videos on the internet for inspiration.
Drink something: When you are stressed, you sweat more. Your breath quickens, your heart beats faster and you lose more fluid. Just half a litre of missing fluid will increase the cortisol level in your body. Always drink a glass of water when you are stressed.
Utilise the healing power of water: When you are stressed, simply run some warm water over your inner wrists. This relaxes and activates the autonomic nervous system.
Get moving: Any sport where you can still have a conversation is an excellent way to reduce stress. The body immediately breaks down excess cortisol and adrenaline during exercise. The German Heart Foundation is convinced that sport is the best way to get rid of stress. Whether jumping rope, walking, swimming or cycling – 30 minutes a day is enough. But don’t push yourself too hard: Cortisol levels rise after around 45 minutes of exercise.
Look out of the window: Do you sit in front of the screen too much? This strains the eyes and, depending on the reading, can also be quite stressful. Look out of the window from time to time to relax. Scan your surroundings with your eyes. The green of meadows, trees and shrubs has a proven healing and calming effect. And if you can only look at the row of houses opposite, then simply rub your palms together briefly and place the warmed palms loosely on your eyes. Enjoy the warmth and try not to think about anything for a moment.
Already laughed today? Laughter is the perfect way to relieve stress. Because the facial muscle between the cheek and eye puts pressure on the nerve that signals our brain: You’re in a great mood! When you’re stressed or annoyed again, give yourself a boost, pull up the corners of your mouth and laugh. Even an artificial smile has its effect.
Relaxation at the touch of a finger: Try do-it-yourself acupressure for stress. Acupressure is said to stimulate healing processes in the body and lift the mood. An acupressure point with a relaxing effect is located on the inside of the wrist, about two thumbs’ width below the lower edge of the palm. Simply press on this point with the thumb of your other hand for a minute, not too firmly, and breathe in and out calmly.
