If you’ve been to your doctor and received a “cortisone shot” to help relieve the itch of poison ivy, then you have experienced first hand the appetite increasing properties of a newly discovered brain protein known as neuropeptide Y.
Under stress, the brain releases a steady stream of neuropeptide Y from a critical area of the brain known as the hypothalamus. Think of the hypothalamus as the ultimate relay station, taking signals from the nervous system (fear, anger, rage) and converting them into a hormonal response (adrenaline and cortisol). While cortisol is necessary to help us handle the negative effects of stress, too much can cause excess weight to be deposited around the waist and internal organs increasing your risk for heart disease, diabetes and depression.
HARD-WIRED FOR HUNGER
Consider a time in human history when food was scarce and famine, and drought were a real possibility. For the Dutch, the “hunger winter” of 1944-45 was that time. Millions were reduced to eating the starch found in tulip bulbs in order to survive and thousands would die. For millions, survival depended on the body’s ability to store as much energy as possible as fat and conserve just the right amount of energy to continue the search for more food! Because of the extreme survival benefits of neuropeptide Y, millions made it through the winter.
A FATAL COMBINATION
Today, food is abundant and unfortunately so is stress. This potentially fatal combination has led to a global epidemic of obesity, heart disease, diabetes and dementia. Currently, more than seventy percent of adult Americans and twenty percent of children are considered overweight or obese and are at increased risk for everything from diabetes to dementia. To make matters worse, in some people, stress eating can trigger a food-addiction, creating an abnormal dependence on “junk” food. Fat, salt and sugar are concentrated substances that under the right set of circumstances can release powerful chemicals such as dopamine in the brain. Dopamine is the key component of the “reward” circuitry of the brain that drives the need to repeat the fat-sugar-salt consumption cycle over and over again.
KICKING THE CHRONIC STRESS HABIT
The secret to breaking this vicious cycle is to kick the addiction to stress.
Recently, I've come to recognize the symptoms of stress addiction in my patients, family and friends. You may see yourself in the following description.
Stress addicted people have difficulty separating their true identity from their occupation. They confuse "who they are" with "what they do" and wrongly regard themselves as absolutely indispensable to their work environment. Stress addicts seldom exercise, are constantly on the phone, (especially while driving) and consider asking for help a sign of weakness. Deep-down inside, stress addicts feel inadequate and have layers of unresolved personal issues. If you have difficulty listening to others or trouble with concentrating or sleeping, you may be a “stress junky.”
If you know someone, or find yourself in the stress-addicted category, here are some tips to help you reduce your dependence on stress, normalize your neuropeptide Y levels in your brain and begin eating to live rather than living to eat.
#1. While your can never eliminate all stress, you are able to alter your perception of stress. As an example, jumping out of a plane (skydiving) can be exhilarating for one person and sheer terror for another. Try cutting down on your caffeine intake and using water as a way to wake your brain up. Five minutes of deep breathing can be as helpful as thirty minutes of exercise and consider really listening to music as a stress reducer.
#2 Sleep lost means pounds gained
Without exception, in study after study, loss of sleep means weight gained. In fact, missing as few as thirty minutes of sleep per night can contribute to several unwanted pounds. On the contrary, better sleep means reduced stress, lowers cortisol levels and lower levels of appetite stimulating neuropeptide Y! To improve sleep, try a simple progressive relaxation technique at bedtime. Tense each muscle starting with your feet and work your way up to your neck. Next, scan your body looking for any residual tension, even in the tiny muscles of face, neck and hands. Finally, tell yourself, “my sleep comes quick and easy” and drift off into a deep relaxing sleep.
#3 Make mealtime mindful
Instead of gulping down a meal, consider making every bite count. Cognitive Behavioral Therapy (CBT) can help you fully engage your brain and taste buds when it comes to mealtime. Enjoying every morsel of food by putting your fork down between bites and listening when your brain signals that you are full will make each meal more meaningful. Remember, mealtime, is NOT problem solving time—save that for later.
#4 Just say "no" to sitting
Occupational "sitting" disease accounts for more than forty percent of premature deaths worldwide. I routinely ask my patients to just move while at work. Take the stairs at every opportunity; if it's time for a bathroom break, walk up to another floor and take the stairs back down. Productivity, creativity and planning are all improved by getting up and moving around. Best yet, anyone can do it. The therapeutic benefits of even slow-walking, in a relaxed manner are well documented.
Author Bio: Kerry D. Friesen, MD.
Dr. Friesen is Medical Director and Lead Consultant at the Friesen Center in Chattanooga TN.
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