Feeling stressed lately? You’re not alone—and it could be causing you to pack on extra pounds.
“Stress affects hormones like cortisol, serotonin and neuropeptide Y, which help regulate weight,” said Mayada H. Issa, MD, a weight loss specialist with Carilion Clinic Internal Medicine. “When cortisol levels rise, it can increase hunger and make you crave sugary or fatty foods.”
Chronic stress can also cause your body to store more fat, especially around your waist. That extra fat raises your risk for metabolic syndrome, a group of risk factors that increase your chances of heart disease and diabetes.
The good news? Taking care of your body can help you manage stress—and your weight. Here are Dr. Issa’s top tips:
Eat Well
Fuel your body so it’s better able to handle stress.
- Avoid alcohol and other addictive substances
- Eat plenty of lean protein, whole grains, fruits and vegetables
- Limit processed foods when possible
- Try nut butters to ease sugar cravings
- If you crave crunchy snacks, go for apples, celery, carrot sticks or cucumbers instead of chips
Move Your Body
Exercise helps calm your mind and build resilience.
- Aim for 30 minutes of moderate activity at least 5 days a week
- Try relaxing exercises like yoga, meditation or Tai Chi to unwind both body and mind (Tip: Check out our events calendar for free exercise classes!)
Stay Connected
Make time for the people who lift you up…and yourself!
- Spend time with friends and family—your support system matters
- Take at least 15 minutes a day for yourself, even if it’s just to step outside and get some fresh air
Rest and Recharge
Sleep is one of your best defenses against stress.
- Aim for 7 or more hours of sleep each night
- Keep screens out of the bedroom—they can delay sleep and trick your brain into thinking it’s daytime
- Avoid caffeine after noon to help your body wind down naturally
Reach Out for Help
If stress feels too overwhelming or starts to interfere with your everyday life, talk with your primary care doctor. They can help you make lifestyle changes and connect you with a counselor or other support if needed.
