Stress is a state of concern or mental tension caused by a difficult situation, according to theWorld Health Organization (WHO). This is a natural response from the human being to deal with the challenges and threats we face in our lives. Everyone has stress to different degrees. However, the way we react to stress makes a big difference for our general well-being, explains WHO.
Physical and emotional symptoms of stress
For the French Cardiology Federation, stress leads to physical symptoms such as muscle tension, digestive or intestinal problems, as well as sleep disorders such as insomnia. Some people lose their appetite or suffer from migraines or intense fatigue. But physical symptoms are not the only ones. There are also symptoms related to emotions, such as irritability,anxiety, melancholy, depression, loss of self -esteem, etc. When these reactions are intense and last long enough to have an impact on the daily life of the person concerned, we are talking about acute stress.
Typical symptoms may appear to compensate for initial reactions. Addiction to certain consumer products such as alcohol or sugar can be one of these "new" symptoms.
Stress -related mechanisms cause weight gain
It is not really stress that makes us fat, but rather the mechanisms linked to it. For example, emotional food intake can be a cause of weight gain related to stress. When stressed, some people tend to turn to food to comfort themselves. This can cause high consumption of calories or sugar. According to a study published in the online edition of the American newspaper Cell Reports, there is a link between the consumption of sweets and stress. The brain plays a role in preferences for carbohydrates and fats in the presence of stress. Japanese researchers have shown that when neurons known to react to stress were activated in mice, their desire for carbohydrates was multiplied.
In addition, stress leads to insomnia. Insufficient or poor quality sleep can affect metabolism and promote weight gain. Finally, chronic stress can disrupt hormonal balance in the body, in particular by increasing cortisol levels (known as stress hormone). High levels of cortisol can lead to an increase in appetite and the accumulation of fat, in particular around the abdomen, according to a study published in 2021.
What to do against stress?
Dr. Claire Lewandowski says it is possible to reduce stress. It recommends a balanced diet by avoiding, for example, stimulating drinks (coffee, alcohol, soda ...). Instead, it is preferable to favor foods rich in protein, fruits and vegetables, as well as complete grain products. She also recommends sleeping at least eight hours a night in an appropriate place, that is to say a dark, quiet room, with a temperature between 18 and 20 ° C. Finally, she insists on the importance of regular physical activity. According to her, it helps reduce stress hormones. It can be a quick walk, a running or a bicycle ride.
