Understanding Stress
Stress increases the hormone cortisol, which can lead to fat being deposited in and around the abdomen. This is because the adrenal hormone releases a good supply of stored sugar (from both liver and muscles) into the bloodstream, causing insulin to change it into fat. Types of stress could be contact with poison ivy, receiving a burn or an injury, loss of a loved one, fighting with your spouse, dealing with an angry employer, constipation, not sleeping, getting a hot flash, watching the news (usually negative), reading the newspaper (death, scandal, hurricanes) or hanging out with negative people, as well as having pain or inflammation in your body. If you have pain, cortisol is raised. Pain can prevent weight loss because the hormone cortisol raises sugar and blocks fat from being burned.
Exercise can reduce stress; however, exercise can also increase stress on the body because it increases cortisol. The goal is to exercise in a way so as to not raise cortisol too much. This would mean keeping your pulse rate low during exercise. Weight training is resistance-type exercise and increases cortisol unless you do fewer repetitions and rest between them. You also would not want to exercise over soreness.
If you do have stress symptoms, taking steps to manage your stress can have numerous health benefits. Explore stress management strategies such as:
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| … On your body | … On your mood | … On your behavior |
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The amount of sleep we need, and its pattern, changes with age. Small babies spend most of their time asleep; children need more sleep than adults, and small children need a nap during the day. Sleep patterns change again during adolescence. Most adults need about 7 or 8 hours sleep per night, although some people seem to need less, and some a bit more. Older people often go back to sleeping for shorter periods and have a nap during the day.
People who don’t manage stress well can have headaches, stomach pain, sleeping problems, illness, and depression. You can help manage stress by journaling, meditating, exercising, talking to others, or engaging in a hobby.