Eating high-calorie food in stress can lead to significant weight gain - high-calorie food - knowledgehindi - How to create knowledge

Friday, April 26, 2019

Eating high-calorie food in stress can lead to significant weight gain - high-calorie food

"Eating high-calorie food in stress can lead to significant weight gain"
Eating too much high-calorie food is anyway bad for health but under stress, sugary and high-fat diet can lead to more weight gain than in normal situations, says a study,During an experiment on mice, the team discovered that a high-calorie diet when combined with stress resulted in more weight gain than the same diet caused in a stress-free environment.
Eating high calorie food.

This study indicates that we have to be much more conscious about what we’re eating when we’re stressed, to avoid a faster development of obesity,” said Professor Herbert Herzog said, Head of the Eating Disorders laboratory at the Garvan Institute of Medical Research in New South Wales (NSW).

According to the findings published in the journal-Cell Metabolism, some individuals eat less when they are stressed but most will increase their food intake — and crucially, the intake of calorie-dense food high in sugar and fat.

To understand what controls this ‘stress eating’, the researchers investigated different areas of the brain in mice.
While food intake is mainly controlled by a part of the brain called the hypothalamus, another part of the brain — the amygdala — processes emotional responses, including anxiety.

The scientists discovered that chronic stress alone raised the blood insulin levels only slightly but in combination with a high-calorie diet, the insulin levels were 10 times higher than mice that were stress-free and received a normal diet.

“We were surprised that insulin had such a significant impact on the amygdala,” said Professor Herzog.

“It’s becoming more and more clear that insulin doesn’t only impact peripheral regions of the body but that it regulates functions in the brain. We’re hoping to explore these effects further in future,” Herzog added.

High calories-food?

It's no secret that overindulging on high-calorie foods can be detrimental to health, but it turns out that under stress, watching what you eat may be even more important. A team led by Professor Herbert Herzog,

Head of the Eating Disorders laboratory at the Garvan Institute of Medical Research,

Discovered in an animal model that a high-calorie diet when combined with stress resulted in more weight gain than the same diet caused in a stress-free environment. The researchers revealed a molecular pathway in the brain, controlled by insulin, which drives the additional weight gain.

Why weight change happeness?

Stressful experiences may lead to a change in habits. Someone going through a tough time may lose their appetite and skip meals.

Chronic stress may lead to an increase in appetite—and an increase in cravings for unhealthy food. Slowly, over the course of several months or even a year, the weight gain may accumulate.

Weight change may also result due to hormonal changes triggered by stress. The body's response to stress has been linked to changes in metabolism, insulin, and fat storage.

The Link Between tress and Cortisol.?

Stress triggers a fight or flight response in your body. This response releases hormones, such as adrenaline and cortisol.

Adrenal prepares your body to take action and minimizes your desire to eat.

Once the adrenaline effects wear off, cortisol, also known as the stress hormone, hangs around. Cortisol temporarily suppresses functions that are non-essential. such as your digestive, immune, and reproductive responses.

When you have more cortisol in your system, you may crave less healthy food options like snacks containing high sugar and fat content.

Metabolism Speed?

A 2015 study conducted by researchers at Ohio State University found that stress was linked to a slower metabolism in women.Researchers questioned women about the previous day's stressors before feeding them a high-fat, high-calorie meal.Then, the scientists measured their metabolic rate and examined their blood sugar, triglycerides, insulin, and cortisol levels.

They found that on average, women who reported one or more stressor during the previous 24 hours burned 104 fewer calories than the non-stressed women. That difference might mean a weight gain of almost 11 pounds in one year.

The stressed women also had higher levels of insulin, which contributes to the storage of fat. They also had less fat oxidation, which is the conversion of large fat molecules into smaller molecules that can be used as fuel. Fat that is not burned is stored.

Stress-Induced Eating Habits.High stress levels may also lead to changes in your behavior that contribute to weight gain. Here are some of the most common dietary changes people experience when they're stressed.

 Example:- 

  1. Consuming high fat,high-suger foods.
  2. Being too busy to exercise.
  3. Forgetting water.
  4. Sleeping less.
  5. Skipping Meals.
  6. Eating more fast food.

  • Consuming high fat,high-suger foods.

People experiencing chronic stress tend to crave more fatty, salty and sugary foods. This includes sweets, processed food and other things that aren’t as good for you. These foods are typically less healthy and lead to increased weight gain.

  • Being too busy to exercise.

With all the demands on your schedule, exercise may be one of the last things on your to-do list. If so, you’re not alone. A long commute, hours spent sitting behind a desk, and time spent staring at the TV might leave little opportunity for physical activity.

  • Forgetting water.

You might forget to drink water when you're busy dealing with the challenges of life. It's easy to confuse thirst for hunger and you might eat more when you're not drinking enough

  • Sleeping less.

Many people report trouble sleeping when they're stressed. And research has linked sleep deprivation to a slower metabolism. Feeling overtired can also reduce willpower and contribute to unhealthy eating habits.

  • Skipping Meals.

When you are juggling a dozen things at once, eating a healthy meal often drops down in priorities. You might find yourself skipping breakfast because you're running late or not eating lunch because there's just too much on your to-do list.

  • Eating more fast food.

When you're stressed out, you're more likely to forgo healthy dinners at home in favor of fast food. Fast food and even healthier restaurant fare can both be higher in sugar and fat—with larger portion sizes.

How to Break the Cycle.?

It can be stressful when your clothes don't fit well and the number on the scale is higher than you'd like it to be. And the more stressed you feel, the more likely you are to gain weight. It's a tough cycle to break Fortunately, there are some steps you can take to combat stress-related weight changes. Here are a few strategies that can help you regulate your weight

Make exercise a priority. 

Exercise is a key component of stress reduction and weight management. It can help you address both issues simultaneously so it's a critical component in warding off stress-related weight gain. Whether you go for a walk during your lunch break or you go to the gym after work, incorporate regular exercise into your routine.

Be mindful about what you eat. 

Paying attention to your eating habits can help you gain control over your food consumption. A 2011 review of studies that examined the link between self-monitoring and weight loss found that individuals who keep a food journal are more likely to manage their weight.

So whether you use an app to track your food intake or you write down everything you consume in a food diary, being more mindful of what you put in your mouth could improve your eating habits.


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