1.Stress Eating & Obesity
Role of exercise in decreasing effects of stress & weight gain
From:Montes, M. & Kravitz, L.2011. Unraveling the Stress-Eating Obesity Knot. IDEA Fitness Journal, 2,44-50.

2. Stress
Stress:Anonspecific response of the body to stimulus which overcomes or threatens to overcome the bodys ability to maintain homeostasis.
Types of stress:
Social (personal conflicts)
Physiological (pain, exercise, heat, cold)
Psychological or emotional (fear, sorrow, anxiety)
Chemical (low oxygen)
3. The body responds to acute stress
Release of stress hormones (epinephrine, norepinephrine)
These hormones trigger fight or flight response
Acutestressor
Response from Adrenal glands
Blood pressure
Blood fats
Heart rate
Blood flow to kidneys, skin & digestive system
Increase in epinephrine, norepinephrine, testosterone
Decreased appetite and food intake
4. The body responds to chronic stress
Release of cortisol via message hormone ACTH (process known as HPA axis)
Appetite
Anxiety, depression, apathy
Activation of lipoprotein lipase
Deposit of visceral fat
Fat and sugar in diet
Fat break down
Chronicstressor
HPA axis
Insulin
Cortisol
Increased weight gain, leading to overweight, obesity
5. Summary: Effects of Chronic Stress
Increased fat storage, especially in belly area
Stimulated appetite, especially for fats and sugars
Emotional changes (anxiety, apathy, depression)
Stress induced eating is possible response to chronic stress
6. Stress induced eating
Defined as making oneself feel better by eating or drinking in response to a stressful situation
Two models:
General Effects (stress will induce some type of psychological change that results in eating)
Individual differences effects (Background learning, personal attitudes and biological differences might influence eating habits in stressful times)
7. Exercise and Stress
According to Physical Activity Guidelines Advisory Committee Report (2008):Physical activity can protect against feelings of distress, defend against symptoms of anxiety, guard against depressive symptoms and development of major depressive disorder and enhance psychological well being.
Since 1995, more than 30 studies, involving more than 175,000 people have been conducted!
Best stress reducing benefits:30 60minutes of any aerobic type activity, moderate to vigorous intensity, 5 days a week.
8. Mind-Body programs and stress
Research suggests mind-body programs reduce recurrence of myocardial infarctions & other coronary events.Integrating mind-body into traditional medical intervention should be priority.
9. 10 Strategies to cope with stress
Exercise: Cardiovascular, resistance & mind-body
Meditation
Progressive muscle relaxation
Time management
Support Systems
Healthy food & drink
Posture check
Recharging (planned relaxation breaks)
Speaking slowly
Visualization (as in a nice outdoor scene)
10. This PowerPoint was adopted from the article in a recent Idea Fitness Journal.
Montes, M. & Kravitz, L.2011.Unraveling the Stress-Eating Obesity Knot. IDEA Fitness Journal, 2,44-50.