Stress may alter a person’s behavior and impact their physical and mental health. Stress has the power to alter some people’s body weight.

Everybody sometimes feels stressed. Stress may be brought on by the job, money, relationships, and life changes.

Numerous bodily functions are impacted by stress, and it may also cause a person’s eating habits to shift. They can start overeating or lose their appetite.

In this article, we examine how stress affects the body and weight in this way. We also discuss stress management techniques and when to seek additional medical attention.

Loss of weight and stress

Almost every aspect of the body is impacted by stress. Different methods affecting biological systems and functions might result in weight reduction.

Vagal nerve inflammation and activation

Widespread inflammation and weight loss may be caused by stress and the poor food decisions that arise from it.

The vagus nerve, which affects how the gut absorbs and metabolizes food, may be activated by this inflammation.

The body’s fight-or-flight reaction is triggered.

The sympathetic nervous system causes the adrenal glands to produce epinephrine, often known as adrenaline, when the body is under stress. The body’s fight-or-flight reaction is triggered by an adrenaline surge, which prepares a person to run away or defend themselves against approaching danger.

Epinephrine speeds up respiration and the heartbeat, which may help burn calories. Additionally, it modifies blood glucose levels and how food is digested in the stomach.

A change in the HPA axis

The hypothalamic-pituitary-adrenal (HPA) axis, which affects cortisol levels, controls the body’s response to stress.

The pituitary gland instructs the adrenal glands to produce cortisol when the body is under stress. Through the liver’s release of fatty acids and glucose, this hormone enhances the body’s supply of fuel for energy.

Additionally, cortisol controls inflammation and the body’s immunological response.

The HPA axis is impaired by prolonged stress, which alters the metabolism and eating patterns.

Intestinal discomfort

Stress interferes with the brain’s ability to communicate with the gastrointestinal (GI) system, which makes GI symptoms more noticeable.

The esophagus (food pipe), the stomach, and the intestines are all impacted by stress.

Gastrointestinal symptoms, such as:

reflux or heartburn

stomach discomfort, bloating, and trouble swallowing

nausea \svomiting

greater or lesser appetite

muscular spasms, constipation, and diarrhea

These signs may influence a person’s eating patterns, resulting in weight loss.

Can stress make gain weight?

Despite diet and exercise treatments, stress may still lead to weight increase.

According to research from a reliable source, stress may cause:

increased hunger and desire for unhealthy meals due to lack of sleep

decreased desire to exercise

These elements may cause weight gain or make weight loss strategies more difficult.

One should make every effort to stick to their fitness schedule. Physical exercise is helpful for the mind and preserving physical health and a healthy weight.

Exercise may improve general cognitive performance and reduce weariness. Additionally, it enhances mood, promotes sleep, and reduces stress. An impact may be felt after only 5 minutes of cardiovascular exercise.

People may maintain a diet that is beneficial to their physical and mental health and well-being by using the following advice:

having regular meals without missing any of them

eating meals with a high glycemic index to prevent blood sugar drops

consume a lot of fruits and veggies to receive the minerals and antioxidants  need.

preparing meals in advance to prevent impulsive decisions, such as consuming fast food

following exercise, consuming a protein and healthy fats-rich snack.

How to lessen tension

To lessen stress, one might experiment with a wide range of strategies. Techniques that might be useful include:

ways for relaxing and breathing

exercising, time management strategies, listening to music, reading a book, and meditation

obtaining enough sleep, communicating with family and friends, practicing mindfulness, working with others and volunteering, and abstaining from drugs and alcohol

The food that a person eats may also help them to cope with stress. A person’s diet should have the following nutrients:

Taking omega-3 fatty acids may help lower stress levels.

vitamin C to decrease cortisol levels, support healthy immunological function, and reduce stress

Increasing serotonin levels and controlling blood pressure with complex carbs

magnesium may aid sleep quality, tiredness reduction, and headache reduction.

A person under stress should also strive to get more sleep and stay away from coffee since it exacerbates anxiety.

Why does weight reduction occur

You can act differently when you’re under stress, such as working through lunch or staying up late to fulfill a deadline. How your body responds to stress inside may be worsened by these disturbances.

Your body’s “fight or flight” reaction might increase your metabolism.

When you’re under stress, your body shifts into “fight or flight” mode. This physiological process, sometimes called the “acute stress response,” instructs your body to react to a perceived danger.

Your body prepares by producing chemicals like cortisol and adrenaline. While adrenaline primes your body for strenuous activity, it may also lessen your appetite.

Meanwhile, cortisol instructs your body to temporarily halt activities that are unnecessary during a crisis. This includes the reactions of your reproductive, immunological, and digestive systems.

GI discomfort may result from hyperstimulation.

During the “fight or flight” reaction, your body slows digestion to concentrate on deciding how to react to the stressor.

This may result in digestive pain, including:

tummy ache heartburn

diarrhea \sconstipation

Irritable bowel syndrome is one of the underlying disorders that may be exacerbated by chronic stress in addition to these symptoms.

You may eat less due to these changes to your digestive system and thus lose weight.

Whenever to see a doctor

It is a idea for someone to ask their doctor for assistance if self-help methods do not help them feel less stressed.

Untreated anxiety and depression may benefit from medical therapies such as behavioral therapy.

A person should get medical guidance from their doctor if stress contributes to a medical issue, such as high blood pressure.

Also, if inadvertent weight loss occurs often, a person should see a doctor. A hidden ailment may be indicated by weight loss.

The following stress-related signs may suggest that a person requires medical advice:

a bodyweight drop of more than 5% over 6–12 months

fatigue

inadequate appetite, frequent vomiting fever

changing one’s bowel habits when abusing medications or alcohol to relax

Signs that stress is a factor in your weight loss

More than only unexpected weight loss might result from stress. Another sign of stress is headaches.

indigestion

Pains and aches

stiff muscles

mood shifts

weariness, issues with getting to sleep or keeping asleep, issues with short-term memory

higher heart rate

Reduced sex desire

Summary: Due to its impact on physical functions, stress, particularly chronic stress, may increase or reduce weight.

Stress impacts the GI system and stress hormone production, which may alter appetite and metabolization.

There are several self-help methods one may do to reduce stress.

One should see a doctor if they are unable to manage their stress or encounter unintended weight loss that is chronic.