Unfortunately,currentlystress is already common, if not habitual state of the majority of people.In cases where this state becomes chronic, our body also begins to undergo various changes: it increases the level of cortisol and insulin in the blood, and very often people are faced with the problem of increasing the so-called hedonistic appetite, then there is when they need something to eat not because of physical needs (the feeling of hunger), but to enjoy the reception food. We call it "seize stress".
This problem is old as the world, our ancestors also suffered from stress in stressful situations consumed calories and, as a consequence, fatty deposits, but if we compare them with them, the difference is obvious:they had this kind of response to the "flight" from the dangers, for the sake of saving them, it was simply necessary additional energy.We have nowhere to go, and, in fact, there is nothing to run, still work and daily duties will not disappear. Therefore, it often happens that we eat just for fun, our body does not need food, and yet something forces us to actively consume certain foods.
It should be noted that not everyone is inclined to gain extra pounds in stressful situations, there are those who, on the contrary, lose their weight. Although, as a rule, most people still get better and thereby initiate the development of various health problems, it is therefore very important to understand when it's time to stop. Today we will try to explain how to do it.
Why do we get better when we are stressed?
Stress is a signal of our body that is sent when something is wrong and there is a certain threat: it forces us to react in one way or another. Continuing the parallel with past times, our ancestors lived in constant struggle for survival, their lives were always threatened, and they had to find out the danger in time to be saved. Today the sense of danger, stress, is no longer connected with purely physical factors, in most cases it is more about the psychological aspect of the problem: family, personal life, work ...Therefore, stress causes such visual changes in the body, namely, weight gain. Let's look at everything in order in order to better understand:.
- The adrenal cortex stimulates the production of the hormone cortisol.
- This hormone (cortisol) is responsible for releasing fats and glucose from adipose tissue into the blood.
- Insulin, a hormone that is responsible for delivering glucose through the bloodstream into storage cells, slows down its action to provide the necessary source of energy in tissues (due to fats and glucose in blood).
- The activity of the nervous system rises, especially in people suffering from diabetes, leading to obesity as a result of stress.
- There is a strong desire to consume the so-called "saving" products, with a high content of fats and sugars. These products act on the brain as soothing or even narcotic substances and, as a rule, reduce anxiety and relieve stress.
- Stressful situations at work, for example, are associated with consumption of fast food. With a lack of time, this type of food is very common.
How not to recover in stressful situations?
The main "medicine" is, of course, the resolution of the most stressful situation, that is, it is necessary to determine the sources of its occurrence and choose the appropriate solution.If you establish a balance in your own life, prioritizing,this will greatly help you to adequately perceive what is happening and not be afraid to come face to face with the real world. This is the first, but not an easy step towards overcoming the problem. But let's see what we should know in order to avoid the situation when stress forces us to gain weight.
Try to determine when you have a desire to eat
The point is that you need to "learn" your hunger.It is best to eat (basic meals) according to the graph and try not to violate it. The main meal during the day is breakfast, and dinner should be light, it is well known. When we experience anxiety, our brain, as a rule, sends a signal that we need to eat, because it feels the body needs to relax, and this is the easiest way.Try to determine when it happens. Before you go to work? Or when you come home? If you can identify these points, then you will be able to and keep them under control. First of all, avoid consumption of industrial foods with a high content of sugars and fats. Replace them with any products that we advise..
Products that can relieve stress
You may be surprised, but such products do exist. They will help you reduce anxiety and at the same time control your weight. Include them, if possible, in your diet:
Avocados have nutrients that help lower the level of stress hormones, regulate blood pressure and at the same time give a sense of satiety to the body. Try to eat one avocado a day, you can eat it just when you are hungry, or in the form of a salad.
Due to the high content of antioxidants: polyphenols, flavonoids and catechins, green tea promotes splitting fats, accelerates the metabolism in the body and, most interestingly, stops the production of the substance that causes the feeling hunger. In addition, green tea can soothe our body and brain, regulating the basic functions of the body. It can be drunk up to three times a day, only one condition - do not add sugar!
This is another natural and tasty antioxidant. Cranberries are an excellent ally for our digestive system, kidneys and bladder, and also has another valuable quality, namely regulates tension.
Walnuts are an important source of Omega 3 fatty acids. They are incredibly useful for the body: activate brain activity and reduce cholesterol. This type of product is ideal for snacks and also helps to cope with anxiety.
Rice is an excellent source of vitamin B. Try to include it in your diet and try to consume as often as possible, because when the body receives a sufficient amount of vitamin B, it is more stress-resistant.
Perhaps you will be surprised, but in a stressful situation the consumption of dark (bitter) chocolate is very justified and even useful. The content of cocoa in it should be from 70 to 90%.Dark chocolate removes fatigue, provides the body with magnesium and, most importantly, reduces the level of stress hormones.You can consume two ounces a day, and try to do it slowly to increase salivation.