Is Stress Preventing Weight Loss and Causing Unwanted Health Problems?
Stress is a hot topic these days due to our never ending to-do lists and the infinite unrealistic expectations that we either put on ourselves or that others put on us. For short periods in our life, stress can actually be a pretty good thing.
Unfortunately though, many of us have chronic stress that is affecting not only our mental health and relationships, but also our physical health as well. Stress can be the reason you aren’t seeing results and causing you to hold onto unwanted weight. If you are trying to get to the bottom of what could be causing your symptoms or simply looking for ways to manage stress, then check out the list below for tops signs to watch out for and what you can do about it!
The information shared through this website, emails, products and services is for informational and educational purposes only. It may not be the best fit for you or your personal situation. I am a Physical Therapist but I’m not your doctor. It shall not be construed as medical advice, nor as a replacement for professional medical advice, diagnosis and/or treatment.
Physical Signs/Symptoms That Can Be Stress Related:
Muscle or joint pain
Headaches
Fatigue
Nausea/Vomiting
Constipation/Diarrhea
Spotting between periods/Missed periods
Stomach pain
Unwanted weight gain/Can’t lose weight
Panic attacks
Anxiety/Depression
Loss of appetite
Poor concentration
Disturbed sleep
Is Stress the Culprit?
It is important to note that any of these symptoms could be indicative of a number of serious health conditions, so make sure to address these with your doctor first. If you have been cleared by a doctor and have recently been under significant stress, then it is very possible these symptoms are physical manifestations of the mental and emotional stress you have.
It can seem odd that some of these symptoms are simply caused by stress but the mind-body connection is incredible and often underestimated. If you’ve ever vomited or had diarrhea on the day of a big test or presentation then you’ve experienced this phenomenon.
So here’s how it works:
The brain is connected to the rest of the body through nerves and is able to communicate through neuron or signals that are sent back and forth. Your gut, or digestive system, is connected to the brain directly from the vagus nerve. This nerve just so happens to regulate the part of your nervous system that is known as the “rest and digest” parasympathetic system. The parasympathetic system does exactly what the phrase says. When your body is at rest, the main job is to digest food, absorb nutrients, and repair the body as needed.
On the other hand, the sympathetic system, known for the “fight or flight” response, is active when any kind of physical, emotional, or mental stress is present. Unfortunately, the sympathetic and parasympathetic systems can’t both function well at the same time. So when stress is high, the sympathetic system takes over and all other digestive functions are put on hold to take care of what the body views as the most important task: getting out of danger.
Basically, this means that your digestive functions are put on hold when stress is involved and can cause any number of the digestive issues listed above. Not to mention, if your body thinks there is imminent danger at all times, why would weight loss be helpful?
Any other non-digestive symptoms, can be cause from hormonal imbalances related to stress or simply from the domino effect that occurs when our body isn’t digesting and absorbing nutrients properly. All body functions begin to decline when the body doesn’t have the nutrients it needs. In addition, your body begins to absorb more calories as an energy store which could be contributing to unwanted weight gain or failed attempts at weight loss.
Here’s What You Can do About it
If you suspect stress is to blame for your symptoms, the first thing to do is determine where the stress is coming from. Are there any recent major life changes? Have you taken on more responsibilities at work or at home? Maybe you feel overwhelmed from unrealistic expectations to do it all on your own?
Once you determine what is causing your stress, you can create a game plan on how to address it.
For Emotional or Mental Stress:
If your stress is more emotional or mental from unmet or unrealistic expectations, relationship issues, grief, or low self-esteem, you may need to rewire how your brain thinks about and processes emotions. Check out the practical tips below:
Stop negative thoughts: It can be easy to get into the habit of thinking negatively or expecting the worst, but this will only make things worse. There is power in thinking positive and having a “glass half full” kind of perspective. When you view hardships as learning experiences, it can drastically change how you look at your life or the difficult season you are in.
Don’t isolate yourself: I can absolutely guarantee you that you aren’t the only one that feels the way that you do. Social media has a way of making everyone look like they have it all together but I promise, at least one person feels the same way you do. Reach out to a friend and let them know what you are going through. If you don’t have a friend you can trust, talk to a counselor. Simply knowing that someone else is supporting you can make a huge difference!
Set new goals or find a hobby: Sometimes we need a new goal to work towards or a hobby to distract from overthinking or dwelling too much on things we can’t control. If you like to stay active, try signing up for a marathon or set a new fitness challenge with a friend. Something as simple as reading a book or watching a show you enjoy can be a good distraction from repetitive thoughts that are driving you crazy.
Prioritize self-care: Self-care can look like a lot of different things depending on what helps you relax. Maybe it’s taking the time to schedule a massage, do a little retail therapy, or if you’re on a budget, doing a face mask at home or reorganizing your space.
Maintain your health: No one likes to come out of a stressful season in life with acne, unwanted weight gain, and health issues. Make sure to stay healthy and prioritize your physical health. You can read more about this in the section below.
For Physical Stress
There are times in your life where you may be under prolonged stress and there is absolutely nothing you can do about it. For example, maybe you are in a busy season of life that isn’t necessarily stressful, but you are burning the candle at both ends and don’t have time to recover from it. If this is the case, the best thing you can do for yourself is find ways to care of yourself well. Check out the tips below.
Get 7-8 hours of sleep: Your body can’t function well without enough sleep so, instead of spending hours scrolling on your phone late at night to “relax”, just do yourself a favor and go to sleep. Your body will thank you for it!
Drink plenty of water: Hydration is key and you simply can’t survive without it. You might just notice better concentration, clearer skin, and easier digestion when staying hydrated.
Eat enough nutrients: It just seems easier to eat fast food or snack more when we are busy and on the go. Unfortunately, these foods tend to have more preservatives, processed carbs, fat and sugar, which doesn’t fuel the body well. Eat well balanced meals with healthy carbs, fats, and proteins to curb cravings. Add in more vegetables which will only support repair and natural bodily functions.
Exercise: At this point I’m sure you think it would be impossible to keep up with each of these when you are in a busy season but TRUST ME, you can find ways to keep it simple. If all you do is take a walk on your lunch break or do a 20 minute workout each day, that is already a huge improvement from sitting all day at work or no workout at all. Small habits add up over time, so that 20 minute workout isn’t for nothing!
Take deep breaths: When we are running from one place to the next, it is easy to get in the habit of shallow breathing. Taking shallow breaths can actually increase tension in the body as well as decrease the amount of oxygen to the brain. Simply pay attention to your breathing throughout the day and slow it down when you notice quick, short breaths. Breathing exercises can be a great way to reset the nervous system and get out of fight or flight. Try breathing in through your nose for a count of 4 seconds and out through your mouth for a count of 8 seconds.
If you tried any of these tips or have any additional stress management techniques to add, let me know in the comments below which one is your favorite! Don’t forget to save this pin so you can refer back to later!
