Stress comes at  us from all directions. It comes from the big and small events as well as the  positive and negative events we experience in our lives. Being under constant or chronic  stress leaves us feeling tired, worn out, gaining weight and unhealthy. Even  the most regular of your daily routines can become a struggle. These are main symptoms  of what we call adrenal fatigue or “blowout”. You may know the function of  adrenaline is to mobilize the body for action by increasing heart rate,  elevating blood pressure and respiration, and by increasing blood flow to the  body’s muscles. Adrenaline also promotes the burning of fat for energy, so  adrenal function can promote weight loss during short periods of physical or  even emotional stress.

Another hormone  produced by the adrenal glands during stressful times or from lack of sleep is cortisol. This hormone can promote weight gain as it  is related to the storage of fat in the lower abdomen. Unlike adrenaline, which  is produced for only short periods of time, the adrenal glands can produce  cortisol long-term. This means that any fat burning effects from adrenaline will  be overcome in the long run by the fat-storing effects of  cortisol.

From a  survival standpoint, cortisol serves the purpose of providing emergency storage  of fat for energy when the body is under stress for long periods of time. This  storage of fat in the lower abdomen will provide energy and keep a person alive  if he or she must endure long periods living under harsh and physically  demanding conditions. The problem is, mental or emotional stress will elevate  cortisol levels too, and for individuals who lead particularly stressful lives,  the continued high cortisol levels will likely stimulate lower belly fat  deposition.

But aside from  the life-critical job the adrenals play in activating your stress response and  supplementing healthy hormonal balance as we age, the hormone cortisol itself  has a powerful hand in so many other regulatory processes across all your  systems: protecting the body from stress by regulating blood pressure,  normalizing blood sugar levels, helping to regulate the immune and  inflammatory responses, and influencing mood, memory, and clarity of  thought.

Maybe this helps  explain why, when your adrenal reserves are depleted, you might feel a little  crazy and your sleeping and eating habits seem a little crazy  too!

What does that mean to you?
Well with  persistent stress, we become increasingly less grounded, which can increase  stress even more — and the constant demand for stress hormones means the  adrenals become depleted and ultimately exhausted. In return impairing weight  loss, and even causing weight gain and
excess belly fat, fatigue so now your'e both tired and frustrated from the weight gain, you begin to have cravings for salty, sweet and  fat laden foods, a need for caffeine or other stimulants just to stay awake  during the day, a lower immune system, and disruptive sleep patterns – like waking up  frequently in the middle of the night.

So  what can you do about it?
The first thing to do is to  identify the source of your stress. Your true sources of stress aren’t always  obvious, and it’s all too easy to overlook your own stress-inducing thoughts,  feelings, and behaviors. Sure, you may know that you’re constantly worried about  work deadlines but just because “it’s always so” doesn’t mean you’re not  stressed. To identify your true sources of stress, look closely at your habits,  attitude, and excuses. A stress journal can help you identify the regular  stressors in your life and the way you deal with them. Each time you feel  stressed; keep track of it in your journal. As you keep a daily log you will  begin to see patterns and common themes.

Next: What are your options when dealing with stress?
If your methods  of coping with stress aren’t contributing to your greater emotional and physical  health, it’s time to find healthier ones. There are many healthy ways to manage  and cope with stress, but they all require change. You can either change the  situation or change your reaction. When deciding which option to choose, it’s  helpful to think of the four A’s: avoid, alter, adapt, or  accept.

Pare down your  to-do list, Avoid hot-button topics, Take control of your environment, Avoid  people who stress you out, Learn how to say “no “and Learn some breathing  exercises. Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone  or in every situation, so experiment with different techniques and strategies.  Focus on what makes you feel calm and in control.

Next you need to improve your eating habits.
I know, I know,  it can be difficult to make good nutritional choices when we’re going through  periods of stress. Not only are our minds preoccupied with the stressor at hand,  but also our bodies are telling us they desperately need support, so we reach  for foods that provide quick energy. Particularly at the end of a stressful day  as the body is entering a period of recovery, overeating or making poor choices  can be easy to do.

You need a Steady flow of nutrient dense meals and snacks.
One thing I tell  my clients is to never allow yourself to get too hungry. Low blood sugar by  itself puts stress on your body and can tax your adrenals. You may not realize  that your body is in constant need of energy — even as you sleep. And the  primary adrenal hormone cortisol serves as a kind of moderator in making sure  your blood sugar between meals, especially during the night, stays adequate.  Long periods without food make the adrenals work harder by requiring them to  release more cortisol to keep your body functioning normally. Low Glycemic  Impact eating provides you with nutrient dense foods and not only is it superior  in inducing fat loss and maintaining lean muscle, but the reason it is superior  is because Low Glycemic Impact Eating supports healthy blood sugar levels. Your  blood sugar levels determine how full you feel throughout the day, energy you  have throughout the day, and how mentally clear you will be throughout the day.  So when you eat Low Glycemic you can also make a difference in  preserving, supporting, and restoring your adrenals.

Nutritional Support
If you decide to do nothing else  for your stress out body and taxed adrenals, I urge you to provide your body  with a strong nutrient supplement base. Like a good multivitamin, B-complex that  supports neuro-transmitters in the brain, such as serotonin, norepinephrine and  dopamine, Omega 3s - (these essential fats are important to the formation of  healthy neuro- receptors in the brain) and an adrenal support product to help  your body adapt to the ongoing stress. 

And lastly, Moderate Movement:
So often when we  are not seeing the weight loss results that we are looking to achieve, and  stress is the culprit, our mind set is that we need to up our game and workout  harder. This is a big no no, because it puts more stress on the adrenals. Avoid  all forms of high intensity cardiovascular exercise if you think you may have  adrenal and chronic stress issues. This includes running, elliptical machines,  spinning classes and boot camps. While it may provide a boost, in the long run  vigorous exercise further exhausts your body. People dealing with adrenal  fatigue need to reduce exercise, often to a minimum in order to conserve their  energy and allow their adrenals to rebuild. Exercise requires energy and adrenal  reserves that people in adrenal fatigue mode do not have.

So try moderate  Walking, Yoga, Pilates, and Aquatic exercises. These are perfect exercises for  people who are fatigued, because you can fine-tune your practice to suit the  amount of energy you have at any given moment. These not only help you get your  exercise in, but these are also known for reducing stress. The combination of  movement, deep breathing and a peaceful outlook gently releases tension and  stress from the body. Holding tension in the muscles and organs requires energy,  so when we release tension we have more energy to handle everyday  life.

Your adrenal  glands are tiny in comparison to many other organs. They are roughly the size of  a walnut, yet they have enormous responsibilities in your body. When they are  functioning at their peak, these small glands can help you feel energized when  you need to be and relaxed when it is time for rest. They contribute to the  production of estrogen, testosterone, progesterone and so much more. But life's  demands can slowly drain the balancing power of the adrenal glands. Even the  healthiest person’s adrenals, though evolutionarily equipped to handle periods  of stress, become fatigued under chronic, unrelenting  stress.

You have the  power to lessen the burden on your adrenals — and your whole body. It doesn’t  take much. The small choices you make in regards to your lifestyle, nutrition  and eating patterns will make a difference.

Yes, stress is a  part of life…so let’s try to deal with it the best we can. Recognize your stressors, evaluate your options, and take action to change your lifestyle to help you overcome the affects of stress. You'll be happy you did!

Healthy wishes,

Alissa Robertson, MS, RD
(802) 999-5684
[email protected]

Studies show a clear link between excess belly fat and cortisol, a hormone your body releases when you're stressed. When the boss starts pushing your buttons or you're running late, "flight or fight" hormones including cortisol are being released and have nowhere to go. Our body stays in stress mode, corroding our organs and glands until our systems shut down. Individuals who secrete the most stress-response cortisol also have the most fat on their bellies, and are more likely to experience regular spikes in carb cravings.

There is, however, light at the end of the tunnel. There are at least half a dozen ways to boost the utilization of cortisol in your body - and not one of them includes doing sit-ups! Methods include changing the types of grains and proteins in your diet; the frequency and times of day you eat; the type of food you eat at cerand how much caffeine you consume in a day. Implementing some simple nutrition strategies can dramatically affect the amount of cortisol that lingers in your system and lead to a slimmer, flatter mid-section. Learning how to reprogram your body to burn fat and build muscle enables you to take control of your body and life.

Contact me to learn more. Healthy wishes!