Stress and Dieting:
 Is Stress Always Bad?

A Danger And An Opportunity
 The Chinese work for crisis is written by combining the symbols for the words danger and opportunity.  Stress is just that:  a friend or a foe depending on how we react to it.

Weight Loss and Stress

Overeating is a common reaction  to stressful events.  It is a temporarily satisfying diversion, but is can result in a long term weight problem, adding one more source of stress to our life.
It is a term which seems to describe the state of many in our societies.  Who is not "under stress"?
Stress is the body's physical, mental and biochemical reactions to life's incidents, where they are welcomed or dreaded.  These incidents are often referred to as "stressors."

Not All Stress is Bad
It is impossible to go through life without emergencies or stress.  But people react to the same stress in different ways.  It is not the situation but our reaction to it that may cause the anxiety, frustration, or the unpleasant response that leads to "di-stress."
On the other hand, stress well managed can actually strengthen you for the next encounter.

Fight Or Flight
Whether the causes of stress are physical: the fright of seeing a car coming towards you, too much noise at work; or psychological: joyous news or anger, the physical manifestations are the same.

Among theses are:

  •  Increased breathing
  • Increased heart rate
    and heart muscle oxygen requirements-the heart has to work harder.
  • Increased blood pressure and constriction of blood vessels--this is the "pallor of fear."
  • Increased fats and sugar levels in the blood.

 Stress Manifestations
(Continued)
  • tension--as there are about one thousand muscles attached to the skeleton, the state of tension created all over the body can be enormous.
  • Decreased mucus and saliva production --this is the phenomenon of 
    the "dry mouth."
  • A relaxation of the gastrointestinal system -- control over stools and urine is lessened.
  • Dilation of the pupil of the eye-- hence the caricature of the frightened person as wide eyed and hair raised.

All these manifestations helped our ancestors for a physical showdown or a hasty retreat: the "fight or flight" phenomenon followed by a release of tension and a return of the physical manifestations to normal.
In our modern societies the threats are often more long term an psychological. But instead of " fighting" we "bottle up."  The tension is not relieved.  The heart rate remains accelerated.  The muscle tension becomes permanent.

         Managing Stress Pays!

      Managing Stress

  • Make a list of stressors in your life: these can be people or events.
  • List your typical response: the food your reach for, in a response to stress.
List alternate responses, other than food, to the stressors, for example:
...Call a relative or friend
...Take a nap
...Take a hot shower
...Go for a walk

(Use the list when tempted to overeat.)
  • Do not allow yourself to eat before the timer you set goes off, twenty or thirty minutes later.
  • Use exercise/a walk or another diversion as a substitute for food.


Overeating can result from too much stress in our lfe.



Dealing With Physical Symptoms


Muscle Tension...

Practice this exercise to help you relax:  Tense all your muscles.  hold for a count of 5--let go.  Repeat a few times, everyday .  By tensing and relaxing different muscles, you can slowly contrast the sensations of tensions and those of letting go. Learn to let go more often!

Deep Breathing

Shallow breathing and fast pulse are indications that your body is under stress.  Deep breathing is a natural relaxant.  Sigh deeply, let all of the air out of your lungs.  Then let the air come back in --inhale slowly-- naturally .  Do this 10 times, anytime you feel tense... in the car, at the office, at home.



   Dealing with "Mental
               Stress"

  • Let go of "non essentials" in your business and personal life.

  • Learn to say "No"

  • Don't always commit yourself to other people's expectations.

  • Don't let people rush you.

  • Accept realistic deadlines, not impossible ones.

  • Play a little! Don't wait for your annual vacations.  Take up a new activity outside of your work.

  • Smile - it will make you feel good... and others, too.

Finally,

  • Don't reach for food when tense.

  • Don't dwell on past mistakes.

  • Don't bottle up anger and frustration.  you are only hurting yourself!

 

Weight Loss Diets - 
Exercise - Nutrition Indexes

Low Cholesterol/
Heart Healthy 

High Blood Pressure & Diet

Diabetic Diet