Stress, Cortisol, Glucose and Weight Gain
The other day, I noticed on the packaging of my protein that it helps with the absorption of glucose. I felt this was so interesting as I’d learned of the connection between stress and glucose and how chronically elevated levels of glucose in the blood can lead to weight gain, decreased immune function, gastrointestinal issues, cardiovascular disease and even issues with fertility in both men and women.
Let me explain; Cortisol is a stress hormone secreted by the adrenals in response to everyday stresses such as getting out of bed in the morning, using the toilet to pee and exercising. Cortisol regulates energy by choosing either a carb, fat, or protein for energy, depending on the levels of energy needed to meet the demands placed on the body. Additionally, cortisol (along with epinephrine) is called upon when the fight/flight response is triggered. When a person is faced with a stressor (remember this could mean coming face to face with an aggressive predator or experiencing the rush of a surprise party), cortisol is secreted by the adrenal glands and it floods the body with glucose, providing an immediate energy source to our large muscles (legs, glutes, core; think mobilization here).
This is where things really get interesting. Cortisol also reduces the production of insulin. Insulin is the hormone produced in the pancreas which helps the body turn glucose into energy AND stores it in our muscles, fat cells, and liver for later use. Without insulin, the body can’t use or store glucose for energy and so, it stays in our blood. If the body is unable to utilize all the glucose in the blood or store it (because of reduced insulin), over time, blood sugar levels increase, the cells become insulin resistant, and the excess glucose is stored as body fat.
I don’t want to get too complicated, but this part is important. Because of a lack of insulin, the glucose that’s flooding the body under stressful circumstances (reading an email from your boss, seeing you’ve missed a call from your child’s school) doesn’t get absorbed by our cells and they become starved. One way the cells deal with this lack of energy (glucose) is to send hunger signals to the brain which as you can imagine, can lead to impulse eating. Adding insult to injury (that’s the saying right?) cortisol has been linked with craving high calorie foods and stimulating other hormones and processes known to increase appetite.
So! Learning how to read the body for signs of stress and then manage or utilize said stress is super important to overall health. Here I’m talking about good sleep, regular exercise, breath work and meditation among other things. Developing healthy eating habits and having quick and easy access to healthy snacks will help reduce the chance of choosing that bag of chips after a long stressful day over some raw veggies and humous. Also, learning what, when and how much fat, protein and carbs to eat to keep our blood sugar levels balanced on the regular will decrease the risk of chronic elevation when we become especially stressed.
Thanks for reading along. If you’re interested in buying some of the protein I use, head over to this link and look for Shakology!
https://mysite.coach.teambeachbody.com?coachId=2251611&locale=en_US
References
Meredith Cotton, RN. Kaiser Permanente (2019) https://wa.kaiserpermanente.org/healthAndWellness/index.jhtml?item=%2Fcommon%2FhealthAndWellness%2Fconditions%2Fdiabetes%2FinsulinProcess.html
Dina Aronson, MS, RD (2009) https://www.todaysdietitian.com/newarchives/111609p38.shtml
Mandy Fudge M.A., R.C.C.
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