WELLNESS ARROWFIT

Hanh Jones

Navigating Chronic Stress

In our modern society, life is very face-paced and we are exposed to many more sources of stress Situations related to work pressure, family concerns, and even technology overload are contributors to our stress load While experiencing stress, your body will release stress hormones such as cortisol

While cortisol has important functions, chronic or excessive levels can have negative effects on overall health.

Elevated cortisol levels can stimulate appetite and cravings for high-calorie, carbohydrate-rich foods. This can lead to overeating and weight gain, especially if these food choices become a habitual response to stress

Cortisol promotes the storage of fat, particularly in the abdominal area This type of fat, known as visceral fat, is associated with an increased risk of metabolic disorders, such as insulin resistance, type 2 diabetes, and cardiovascular disease

Chronic stress and high cortisol levels can contribute to a slowed metabolism This means your body may burn calories at a slower rate, making it more difficult to maintain or achieve weight loss goals Excessive cortisol is also highly catabolic and can lead to muscle breakdown This can be detrimental to fitness goals, as maintaining muscle mass is essential for a healthy metabolism and overall strength

Chronic stress can interfere with the brain's ability to process information efficiently, leading to cognitive impairments and difficulties in decision-making, problem-solving, and emotional regulation

It is impossible to eliminate stress, but we can effectively manage it Here are two methods you can do starting today

Using deep breathing exercises can help activate the body's relaxation response, reducing stress Try a 2-4-2 breath Take a deep breath in through your nose inhaling for 2 seconds, hold for 4 seconds, and exhale slowly through your mouth for 2 seconds Repeat this for a few minutes to calm your mind and body

Engaging in physical activity, even for a short duration, can help reduce stress Whether it is a brisk walk, a few minutes of stretching, or a quick workout, physical activity promotes the release of endorphins, which are natural mood boosters