Just when Tara Goldberg felt she had it all, the 35-year-old account executive received an odd phone call from her fiancé of four years. He called to tell her he was beginning to question their future�marriage, children and the uncertainty of whether he was in love with her. With no warning and at the conclusion of one phone call, Tara�s on top of the world attitude and life was instantly changed.

Suddenly alone and full of emptiness, Tara did what two-thirds of the population does when they experience such stress: eat. She said it best, �Food appeared to be the only thing that I felt would make me feel better. Once I started to eat I felt like I couldn�t stop.� This former aerobic instructor and fitness advocate, who previously maintained a lean physique, was now confronted with a potential weight problem.

After another four months of being on an unstable, emotional roller coaster and not knowing how to reverse the momentum of weight gain, Tara couldn�t believe her eyes when she looked in the mirror and realized she had gained a total of 30 pounds.

Tara�s awakening is not unique. Over 60 percent of all women turn to overeating when stressed. Many would argue that Tara could have stopped the weight gain if only she had more willpower or discipline. The human body is inclined to crave high-calorie foods and store extra calories in fat cells, according to Wellness Weight-Loss CO-founder and fitness expert, Krista Clarke. �We eat when we are stressed because it�s comforting, distracting and it�s pleasurable,� explains Stephanie Nilsen, Ph.D., of Duke Fitness and Diet Center in Durham, North Carolina.

Fortunately, weight gain that often comes with stress�can be prevented, according to Clarke. �What helps many of our clients is their heighten awareness and understanding of the effect stress has on digestion and metabolism,� says Clarke. �Once empowered with specific techniques to deal with stress, you can adjust your eating habits.�

The Stress-Fat Relationship
Stress comes in two types�immediate and chronic. Immediate stress is short-lived; you experience it when you�re hurrying through an airport to catch a fight or during times of danger. On the flip side of the coin you have chronic stress. This stress is continuous, on going and can take affect as a result of a demanding occupation or a family hardship.

Initially, both types of stress cause the body to release adrenaline and cortisol. Adrenaline makes your pulse race and your blood pressure soar. It also dampens your appetite by causing the blood in your stomach to move away and toward your muscles and brain. This is why you�re not distracted by thoughts of food while your rushing through the airport or running from a dog.

Cortisol then signals your muscles and fat cells to release carbohydrate and fat for quick energy. If the stress is immediate, the episode ends and your body returns to a normal state within minutes. But be aware, after about an hour you�re likely to crave foods that contain these nutrients, because your body wants to replace its stores. The same thing happens after you workout and exercise. Immediately after the workout you are not hungry, however, an hour or so later you are practically starving.

Cravings resulting from immediate stress are temporary. However, if the stress is chronic, you�ll continue to pump out cortisol, and your cravings may liner�remain constant. Clarke explains, �When this happens you�ll start to release insulin, a hormone that stores any excess calories from carbohydrates and fat in your adipose tissue.� Sadly, the weight you gain while experiencing chronic stress is more likely to settle around your middle. As a result of your liver being closest to your abdomen, the increase in cortisol tends to result in added fat where calories are metabolized.
Unfortunately, the abdomen is one of the most dangerous areas on the body to gain excess weight; people with excess abdominal fat (bear belly or apple-shaped) have a greater risk of heart disease, high blood pressure, stroke, diabetes and cancer.

Embracing Stress
Time magazine's June 6, 2024 cover story referred to stress as "The Epidemic of the 80's", as if it were some kind of new plague. However, numerous surveys confirm that the problem has progressively escalated since then. It's hard to get through the day without experiencing some type of stress.

Stress is an unavoidable consequence of life. Without stress, there would be no life. After all, stress has been around since Adam and Eve were in the Garden of Eden. Nonetheless, while you can�t eliminate stress from your life, you can offset its effects on the body.

Stress Strategies
The following stress strategies are provided to assist you in accepting, embracing and reducing everyday stress. Practicing these strategies can mean the difference between good health and bad.

Exercise. Number one on the list for combating stress is without a doubt, exercise. Practically everyone has read or heard that people who exercise regularly have lower stress levels than their more sedentary counterparts. It is very true. Many medical studies are concluded to report that when you exercise, your brain releases endorphins; chemicals that make you feel calm, giving you a sense of well-being. Exercise is great for relieving tension and preparing you for the negative physical effects of stress.

Eat Right. Don�t get caught hungry. Skipping meals only makes you more vulnerable to cravings. Plan mid-morning and afternoon snacks to stay satisfied between meals. Eat something with a balance of protein, carbohydrates and fat. The foods you consume may promote or relieve stress and assist or hinder the body in how it handles the physical stress response. Taking time out for meals and snacks is a surefire way to stay healthy and stress-resistant. When stressed, avoid foods that are high in fat and protein and low in complex carbohydrates. Going with a low fat and low protein and a high complex carbohydrate food helps to establish a calming effect by stimulating the production of serotonin.

Laughter. The average seven year old laughs up to 600 times in a twenty-four hour period. Unfortunately, after the age of 35, the average adult laughs a whopping 6-8 times per day. One of the healthiest antidotes to stress is laughter. When you laugh, blood flow to the brain is increased, endorphins are released and levels of stress hormones drop.

Anger. The single most damaging stress-related personality trait that precedes a heart attack is anger. �One of the techniques we employ with clients is the use of self-correction techniques,� says Clarke. �When ever I or my clients are angry about something, we ask ourselves, �What am I trying to control?� And then move into acceptance that maybe I can�t control the outcome, another person�s action, etc.�

Sleep. A lack of rest can make you moody, angry and more vulnerable to illness and the daily stressors that stalk you. Sleep deprivation may also slow your metabolism and cause you to gain unwanted weight.

Journaling. Maintaining a daily log or diary where you write down your feelings may help relieve emotional stress. This is especially helpful for those who have trouble talking about problems. In a study conducted by psychologist James W. Pennebaker, Ph.D., of Southern Methodist University, participants wrote for 20 minutes a day over four consecutive days about issue or emotions that were causing them stress. Those who stuck to the exercise showed improved mental health and was better able to cope with stress.

Alcohol. Sure, it�s nice to relax with a glass of wine after a tense day at work, but the calories add up: A light beer has about 100 calories, and a cocktail can pack an easy 300. Alcohol also disrupts sleep, leaving you groggy (and more vulnerable to stress eating) the following day. Keep alcohol to a minimum.

Stress Solutions
Stress comes in all shapes and sizes, and has become so pervasive, that it seems to permeate everything and everybody. Everyone is going to feel stressed out at some point, but feeling hopeless or helpless will only intensity the effects. So what can we do in addition to the aforementioned? First of all, prior to being stressed you can equip yourself with a contingency plan. Find an activity that takes you away from your normal routine. Whether it�s an evening bath, a lunchtime walk or a half hour of early morning yoga, schedule it into your life just as you would any other appointment. Stress is less likely to become chronic if you have a regular escape.

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Keep Control
My grandmother use to say, �If you feel you�re losing control, take a deep breath and slowly count to 10.� I use this philosophy and technique routinely and when it comes to eating, I strongly recommend the idea of not depriving yourself,� says Clarke. In fact, enjoying such treats like a small piece of chocolate in moderation can help prevent binges. �The more restrictive your food intake the more likely you are to overeat when you feel tense,� warns Clarke.

Learning to relax, getting rid of anger, being decisive and assertive, encouraging yourself, adapting to your environment, getting a pet, taking a vacation, prioritizing your daily list of things to do, taking up a hobby and encouraging yourself with positive self-talk and �thought are a the Stress Essentials to bypassing the connection of stress and fat.

source: www.WellnessGalaxy.com