Stress Makes Me Sick and Fat?

a lion roaring depicting living in a constant state of stress

course syllabus for Your Well-Being online health and wellness education course

Course Outline

Main Ideas

Learning Objective

Understand the connection between chronic stress, inflammation, and health outcomes such as obesity and chronic diseases.

Behavioral Objective

Recognize signs of chronic stress and implement stress management techniques to mitigate its impact on health.

Key Thought

Stress is more than just an emotional state-it has profound physical effects that can lead to long-term health issues.

Main Ideas

Learning Objective

Understand the connection between chronic stress, inflammation, and health outcomes such as obesity and chronic diseases.

Behavioral Objective

Recognize signs of chronic stress and implement stress management techniques to mitigate its impact on health.

Key Thought

Stress is more than just an emotional state-it has profound physical effects that can lead to long-term health issues.

Terms

Chronic Inflammation

noun

A long-term inflammatory response that can result from an ongoing immune response, often due to poor diet, stress, or exposure to toxins, leading to various chronic diseases.

Chronic Stress

noun

Prolonged and constant feeling of stress that can negatively affect physical and mental health over time. It occurs when stressors persist without relief or relaxation.

Cortisol

noun

A hormone produced by the adrenal glands that regulates stress response, energy, and metabolism.

Inflammation

noun

The body's natural response to injury, infection, or stress. While acute inflammation aids healing, chronic inflammation can damage tissues and contribute to conditions like arthritis, heart disease, and diabetes.

Terms

Chronic Inflammation

noun

A long-term inflammatory response that can result from an ongoing immune response, often due to poor diet, stress, or exposure to toxins, leading to various chronic diseases.

Chronic Stress

noun

Prolonged and constant feeling of stress that can negatively affect physical and mental health over time. It occurs when stressors persist without relief or relaxation.

Cortisol

noun

A hormone produced by the adrenal glands that regulates stress response, energy, and metabolism.

Inflammation

noun

The body's natural response to injury, infection, or stress. While acute inflammation aids healing, chronic inflammation can damage tissues and contribute to conditions like arthritis, heart disease, and diabetes.

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Introduction

Modern life often places immense pressure on individuals, resulting in stress that extends beyond temporary worries. While many people recognize stress as a mental and emotional burden, its physical consequences are less understood. Chronic stress can disrupt the body's natural balance, leading to serious health issues, including inflammation, weight gain, and chronic diseases. Understanding how stress triggers biological responses can shed light on its impact and pave the way for effective stress management strategies that promote overall well-being.

The Modern Stress Escape

We have invested the last two sections observing ourselves and our stressors and beginning to think about new ways we can cope with the same old problems. Look back at our example from section 2. You were a prehistoric person running from a lion. Cortisol and glucose were released to be used up running away or evading the lion.

You were trying to meet a production deadline in the second scenario. Hunched over your computer, you spent 12-hour days trying to produce for a demanding boss. You felt the stress as much as if a lion was chasing you, but you didn't benefit from physical escape. Your only relief comes when the work is done and the deadline is passed. But even with the project complete, your body is still full of cortisol because you didn't physically exert yourself to escape the stress. In our ever-connected world, people in our culture rarely have to take the time to escape from life's stressors. This leads to what is known as "chronic stress."

Hans Selye's Three Stress Stages

According to Hans Selye, stress events can occur in three stages: First, the alarm phase, "Oh no, there's a LION." Then comes the resistance phase, "I got to get away from the lion." Then, finally, comes exhaustion, which occurs when the stress is constant, "I live near a lion, and I must constantly be on guard." The last phase is the most damaging because stress never lets the body heal or recover fully. Stress can cause chronic inflammation, leading to chronic disease and obesity.

Misconception: Obesity or Disease

Many people believe that their primary health problem is being overweight or diseased, but they've got it all wrong! Fat or illness is not the problem; inflammation is; inflammation is the root cause of every chronic disease. Once you have a disease, excess fat tissue promotes more disease through hormone imbalance, insulin imbalance, and inflammation, and your body is stuck in a vicious cycle of ill health. Who knew that all of this stemmed from something as "normal" as stress?

Standing Core Strength and Posture : 1:25

Identify Your Stressors

Objective: Increase awareness of personal stress triggers and understand how they affect your body and mind.

Activity:

Write down three to five common stressors you experience in your daily life.
For each stressor, describe how your body reacts (e.g., muscle tension, headaches, increased heart rate).
Reflect on whether your reactions align with the alarm, resistance, or exhaustion stages as described by Hans Selye.
Note down any patterns you see in how stress accumulates or persists over time.

Creating a Physical Stress Release Routine

Objective: Develop a practical strategy to physically counteract stress and reduce cortisol levels.

Activity:

Create a list of physical activities you enjoy (e.g., brisk walking, dancing, yoga, stretching).
Choose one activity and commit to performing it for 15-30 minutes when you recognize the early signs of stress.
After trying the activity a few times, write a brief journal entry on how you felt before and after the physical exertion and whether you noticed any reduction in stress symptoms.

Practice a Quick Mindfulness Technique

Objective: Use mindfulness to help transition from the resistance phase of stress to a state of relaxation.

Activity:

Find a quiet space and set a timer for 5-10 minutes.
Practice deep breathing: inhale for four counts, hold for four counts, and exhale for four counts. Repeat this cycle until the timer ends.
Focus on letting go of tension in different parts of your body during each exhale.
After the exercise, write a short reflection on any changes in your mental and physical state. How did this practice help with stress management, and what phase did it seem to address?

depictions of problems, worry causing stress

5 Things You Can Do Now to Reduce Stress

Most people have experienced significant increases in stress over the past few years as a result of the pandemic, global and USA economic decline, and political division.

Read on to learn 5 simple ways to reduce stress.

white sticky note held by a medical technician that says cortisol

High Cortisol and Strategies to Reduce Symptoms of Chronic Stress

Cortisol, often called the "stress hormone," plays an important role in the body's response to stress. The adrenal glands produce cortisol, essential for maintaining the body's systems and regulating various physiological processes. While cortisol is important for survival, chronically high levels can harm physical and mental health.

Managing Stress Through Deep Breathing: Techniques to Help You Relax

Stress is a part of modern life, fueled by financial, political, health, and relationship challenges. Chronic stress impacts our bodies and minds, causing anxiety and fatigue. Deep breathing is a simple and effective way to manage stress, engaging the diaphragm to promote relaxation. In this post, we'll explore how deep breathing works and its benefits and share easy exercises you can practice at home, work, or even in your car.

woman stressed out holding hands over face

The Most Effective Ways to Deal With Stress Weight Loss

Currently, three-quarters of Americans experience moderate to high levels of stress. In small doses, periodic stress can be good. Stress can improve motivation, resilience, and cognitive function.

Stress Makes Me Sick and Fat?

Main Ideas

Learning Objective

Behavioral Objective

Key Thought

Main Ideas

Learning Objective

Behavioral Objective

Key Thought

Terms

Terms

Introduction

The Modern Stress Escape

Hans Selye's Three Stress Stages

Misconception: Obesity or Disease

Identify Your Stressors

Creating a Physical Stress Release Routine

Practice a Quick Mindfulness Technique

5 Things You Can Do Now to Reduce Stress

High Cortisol and Strategies to Reduce Symptoms of Chronic Stress

Managing Stress Through Deep Breathing: Techniques to Help You Relax

The Most Effective Ways to Deal With Stress Weight Loss

Course Outline