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
shuttle from O'Hare Brocton .. Lockport Chicago limo O’HareThere's recently been a LOT in the weight loss news... Read More
Every regime has its supply of useless folk lore and... Read More
How many calories you consume has a big impact on... Read More
The difference between weight loss, and steady or weight gain,... Read More
There are many factors that cause us to increase body... Read More
This is a very important topic that needs to be... Read More
A "normal-tummy" looks at the food pyramid from the bottom... Read More
Experts say obesity will overtake smoking as the biggest health... Read More
In my fitness consulting business, I get the opportunity to... Read More
The only way you will ever follow through on an... Read More
The best exercises for quick weight loss in my opinion... Read More
One thing's for sure, in this day & age, if... Read More
As a weight loss mentor it never ceases to amaze... Read More
Sometimes, just the thought of starting on a diet and... Read More
When I decided to lose weight I of course decided... Read More
To achieve your goals you need a diet that takes... Read More
It is very tempting to try that fad diet that... Read More
Many gastric bypass patients report melon to be one of... Read More
In this age being ignorant is like committing a crime.... Read More
We know that children are becoming obese at an alarming... Read More
I am so proud of you and your accomplishments. You're... Read More
Since the reintroduction of Ephedra based products on about April... Read More
Close kept secrets to weight loss: Give me 9 days... Read More
Are you wondering why you're not losing weight? If you're... Read More
Why have I allowed myself to get into this shape?... Read More
Chicago charter limousine service Hickory Hills ..What do I mean by that?Well, carrots are good for... Read More
World Health Organization has observed that obesity has now reached... Read More
When we discover that we are heavier than we want... Read More
Are you sick of the hype? Wondering what diet products... Read More
In our quest to get that "perfect" body, we actually... Read More
When Instant Results Take TimeYesterday I decided to "get back... Read More
Weight loss is one of the biggest industries in the... Read More
Compulsive eating is characterized mainly by periods of impulsive bingeing... Read More
To say that Americans are obsessed with dieting is an... Read More
Visualizing and Declarations are today's topics.Visualize what you want as... Read More
Are you feeling down and out? Do you feel even... Read More
America is in a health care crisis. More than 60... Read More
What is a calorie? The definition of a calorie is... Read More
Recently a woman went public in her online diet community... Read More
The incidences of deseases like obesity, diabetes, colon deseases etc.are... Read More
Burn fat while you sleep! Eat whatever you want and... Read More
Maybe you losing weight comes down to the simple question,... Read More
Most Americans do not get enough calcium in their diets;... Read More
As a weight loss mentor it never ceases to amaze... Read More
Are you a 'look-and-lose' dieter? Have you studied every diet... Read More
It's common to respond to stress by distracting yourself with... Read More
Have you seen the ditty below that's roaming the Internet... Read More
Weight loss plans come in all shapes and sizes. Some... Read More
Did you know that less than 2% of dieters lose... Read More
Do a little people-watching, next time you're in the grocery... Read More
Weight Loss |