Stress. Weight Gain & Chronic Disease: A Lesson from the Zebra

I am intentionally placing this blog early in our series blog series “The Top 7 Reasons You Can Not Lose Weight” because it is the one topic that is often minimized or overlooked.  I believe that “stress” is one of the biggest factors that contribute to weight gain and chronic disease in women.  To be totally honest with you, this is the one area in my life that I continue to struggle with every single day.  I hope you will take this journey with me to be “more like a zebra“.  

Why zebras don’t get ulcers

In his book, Why Zebras Don’t Get Ulcers, Robert Sapolsky explains that the zebra, unlike humans, experiences stress only while the lion is in pursuit, otherwise, she is physiologically calm.  Conversely,  many humans suffer from the cumulative impact of multiple or chronic stressors.   Stressors can be caused by physiologic (internal) or psychologic  (external) triggers.  Today’s woman is a multitasking nightmare!   Many of us are overwhelmed, overloaded with responsibilities and underpayed to boot!   On top of that, some of us have trouble letting things go.  We analyze and over-analyze every situation, contributing to the cumulative impact of stress.  I can’t tell you how many times I have “stewed” over a conversation I  had with my husband who has long since forgotten whatever the initial conflict was.  How you respond to and perceive a stressor is one of the key factors that determines your ability to successfully adapt to the stressor.  Keep in mind that the same set of circumstances can be perceived differently by two individuals, which in turn, impacts their physiologic response to the stressors and their ability to achieve homeostasis or maintain balance.  We will talk about perception later this month when we discuss the power of positive thinking.  In today’s post I will share information on helping you respond to stress  like a zebra.

Stages of Stress

The general adaptation theory is based on the research of Hans Selye, MD.  Seyle defines stress as “the non-specific response of the body to any demand made upon it”.  He identified three distinct stages of stress;

§ 1 – Stage 1: Alarm Reaction –> this is the initial “fight or flight” response to stress where the body is prepared for physical activity – cortisol increases and adrenalin is released (this is what you feel when your teenagerstarts a sentance by saying “now mom, promise you won’t get mad…..”

§ 2 – Stage 2: Stage of Resistance –>  if stress is persistent during this phase, the body adapts to the stressors and attempts to reduce the effect of the stressor and maintain homeostasis or balance (this is your husbandhanding you a glass of wine and telling you to put down the steak knife &  take a slow deep breath)

§ 3 – State 3: Stage of Exhaustion –> with prolonged stress the body’ resistance decreases – decreased immune system, adrenal fatigue (this is how many mother’s feel after teaching all 4 of her teenager how to drive)

Cortisol steal syndrome

Stress causes the pituitary gland to stimulate the adrenals to release cortisol, which is our main stress hormone.  In acute stress, cortisol helps to maintain blood sugar and stimulates the release of adrenalin which increases heart rate and blood pressure.   This response is designed to help us quickly respond to the “fight or flight” situation. While stress prepares the individual for an emergency, chronic stress causes impairment through a cascade of events that may lead to loss of homeostasis and adrenal fatigue.  Chronic stressors lead to persistent cortisol elevation which causes increased insulin resistance, increased belly fat, decreased protein synthesis, weakened immune system and decreased DNA repair.  Sound familiar?

Chronic stress & illness

The connection between stress and illness is well documented in the literature.  Elevated stress has been associated with various health conditions including cardiovascular disease, gastrointestinal disease, and hormone imbalance, just to name a few.  Remember that inflammation uses the same pathway as stress.  Stress is pro-inflammatory and inflammation is the underlying cause of virtually most chronic disease.  Studies have shown that a pro-inflammatory agent called cytokine IL-6 is one of the mediators of stress induced illness.  IL-6 levels have been found to be elevated in caregivers and have been shown to persist after the death of a loved one (Kitagawa & Hauser, 1973).   Studies have shown the relationship between increased stress and decreased DNA repair and increased activity of tumor promoting agents to block apoptosis (programmed cell death).  Now superimpose upon this the national disaster we are facing with insulin resistance and obesity.  We really have our work cut out for us.