why stress make you fat and ruins your health and what you can do about it

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Page 1: Why stress make you fat and ruins your health   and what you can do about it
Page 2: Why stress make you fat and ruins your health   and what you can do about it

Ref: notsupermum.com

Page 3: Why stress make you fat and ruins your health   and what you can do about it

Background:

1. Cortisol is a hormone produced by your body in response to difficult events.

2. The occasional release of cortisol is essential to respond to emergency situations. Too frequent release of cortisol can lead to health problems.

What is Cortisol?

Page 4: Why stress make you fat and ruins your health   and what you can do about it

1980’s = Cholesterol Early 1990’s = Free Radicals /

Antioxidants Later 1990’s = Insulin / Blood Sugar

2000s= Cortisol

Today’s Health Demons

Page 5: Why stress make you fat and ruins your health   and what you can do about it

1,000 News Articles published over the last 7 months.

October 2013: A staggering 423,000,000 million websites.

Media

Page 6: Why stress make you fat and ruins your health   and what you can do about it

The body’s primary stress hormone:

◦ “Fight-or-Flight” response – Normal Stress Response◦ Required by the body for survival◦ Regulates inflammation, carbohydrate metabolism,

cardiovascular function, etc…

BUT too much of cortisol for too long leads to problems:

◦ Repeated exposure to stressful situations (personal, family, work)◦ Modern stressors do not permit “fight-or-flight”◦ Stress hormones do not dissipate◦ Stress can lead to degenerative health consequences

How does Cortisol Occur?

Page 7: Why stress make you fat and ruins your health   and what you can do about it

Flight or Fight Reponses

AStress Occurs

Yikes!!!!!

BStress response begins

in the brain (lots of

chemistry)

CFight or Flight

Stress Response end and stress hormones

dissipate

Page 8: Why stress make you fat and ruins your health   and what you can do about it

The Type C Personality

AStress Occurs

Yikes!!!!!Yikes!!!!!

BStress response begins

in the brain (lots of

chemistry)

CModern Stressor do not

permit fight or flight

DStress response

continues, and stress hormones lead to

tissue damage

EStress is killing us

Page 9: Why stress make you fat and ruins your health   and what you can do about it

Cortisol Index

Type C Self Test

Total Score Type C Index Comments

0-5 points Relaxed Jack(Lower risk, no worries)

You are cool as a cucumber and have either a very low level stress or a tremendous ability to deal effectively with incoming stressors. Keep doing whatever you are doing!

6-10 points Strained Jane(Moderate risk)

You may be suffering from an overactive stress response and chronically elevated levels of cortisol and should incorporate anti stress strategies into your lifestyle whenever possible – but don’t stress out about it.

Greater than 10 points

Stressed Jess(High risk)

You are almost definitely suffering from an overactive stress response, chronically elevated levels of cortisol, and its detrimental metabolic effects – and you need to take immediate steps to regain control.

Page 10: Why stress make you fat and ruins your health   and what you can do about it

Types of Stress?

StressAcute Stress

1. Brief2. Normal Circadian

rhythm3. Adaptive

Chronic Stress

1. Prolonged and Repeated

2. Disrupted Circadian rhythm

3. Maladaptive

Page 11: Why stress make you fat and ruins your health   and what you can do about it

Normal Cortisol Rhythm

Page 12: Why stress make you fat and ruins your health   and what you can do about it

Cortisol Levels Throughout the Day

0 2 4 6 8

10 12 14 16 18

4AM 6AM 8AM 10AM Noon 2PM 4PM 6PM 8PM 10PM Mid 2AM

Mir

cogra

m p

er

deci

liter

Repeated Stress Elevates Cortisol

Page 13: Why stress make you fat and ruins your health   and what you can do about it

Metabolic and Long Term Health Effects of Elevated Cortisol Levels

Metabolic Effects (Cortisol Induced) 

Chronic Health Condition

Increased appetite, accelerated muscle catabolism (Breakdown) suppressed fat oxidation, enhanced fat storage 

Obesity

Elevated cholesterol and triglycerides levels 

Heart disease

Elevated blood pressure 

Heart disease

Alterations in brain neurochemistry (involving dopamine and serotonin) 

Depression/Anxiety

Physical atrophy (shrinkage) of brain cells 

Alzheimer’s disease

Insulin resistance and elevated blood sugar levels 

Diabetes

Accelerated bone resorption (breakdown) 

Osteoporosis

Reduced levels of testosterone and Estrogen 

Suppressed libido

Suppression of immune cell number and activity 

Frequent colds/flu infections

Reduced synthesis of brain neurotransmitters Memory/Concentration problems

Page 14: Why stress make you fat and ruins your health   and what you can do about it

Loss of Muscle Mass:

1. Breakdown of muscles, tendons and ligaments2. Decrease synthesis of protein3. Reduced levels of DHEA, Testosterone, growth

hormone, IGF -1 & Thyroid Stimulating Hormone4. Drop in basal metabolic rate

How is it Related to Weight Gain?

Page 15: Why stress make you fat and ruins your health   and what you can do about it

Increase in Blood Sugar Levels

1. Reduced transport of glucose into cells2. Decrease insulin sensitivity = More Insulin

Resistance.3. Increase in appetite and carbohydrates craving.

Continued….

Page 16: Why stress make you fat and ruins your health   and what you can do about it

Increase in Body Fat

1. Increase in the overall amount of body fat (due to increased appetite, overeating and reduced metabolic rate)

2. An accumulation of body fat in abdominal region

Continued…

Page 17: Why stress make you fat and ruins your health   and what you can do about it

What is Testosterone?

1. Helps build muscles & other tissues, skin, tendons, bones immune-systems components.

2. Controls aspects of Physiology including blood cells productions and metabolism of protein carbs and fats from food.

Testosterone: Cortisol's Alter Ego

Page 18: Why stress make you fat and ruins your health   and what you can do about it

Low Testosterone?

Page 19: Why stress make you fat and ruins your health   and what you can do about it

1. Emotional changes (Increased anxiety and Depression

2. Low sex drive3. Decreased muscle mass4. Reduced metabolic rate5. Increased abdominal fat6. Weak bones 7. Back pain8. Elevated cholesterol

Most Common Effects Of Low Testosterone?

Page 20: Why stress make you fat and ruins your health   and what you can do about it

The more you answer YES to, the more likely you are to have suboptimal testosterone levels.

The Benefit of maintaining normal testosterone:

Improve Mood A heightened Sense of wellbeing Increased mental and physical energy levels Improve Sleep quality Improve Sex drive and performance Increased lean body/muscle strength A decline in fat mass Reduce levels of Cholesterols

Testosterone Self Test?

Page 21: Why stress make you fat and ruins your health   and what you can do about it

Q. How is testosterone related to cortisol?

High Cortisol = Bigger Waist LineLow Testosterone = Bigger Waist Line

Simultaneously = Weight Gain will

Testosterone and Weight Gain

Page 22: Why stress make you fat and ruins your health   and what you can do about it
Page 23: Why stress make you fat and ruins your health   and what you can do about it

1. Change your email setting.2. Leave Mobile and Ipad downstairs before bed.3. Don’t read/watch trash4. Take daily/mini vatcions5. Take a full day of each week6. Recreate to re-create7. Get a massage8. Take a bath9. Take a long weekend10. Take a yoga class11. Get a pet (Make sure it’s easy to look after)12. Crack up the tunes 13. Get some Sleep14. Avoid caffeine in the after noon15. Vitamins and mineral – B Complex, Vitamin C, Magnesium

Some Simple Ways Of Reducing Stress…

Page 24: Why stress make you fat and ruins your health   and what you can do about it

Further Recommendations

Page 25: Why stress make you fat and ruins your health   and what you can do about it