The average caveman was well served by a system that signaled him to eat after every emergency, and where total energy expenditure was not uncommon. This short-term protective mechanism, although somewhat outdated, still works, but the act of going out and obtaining food burns only as few calories as it takes drive to the nearest supermarket or McDonald's (about one french fry).
The stress response is hardwired into the fabric of our lives. Ask the average emergency worker if he or she gets stressed out on a regular basis, and you'll most likely hear an emphatic, "Yes!" So if we can't eliminate stress, how can we combat the negative effects of the flight or fight response?
Exercise, Fat's Triple Threat
One of the most obvious ways to combat fat and the ravages of stress is with exercise. Exercise represents a triple threat to body fat. First, exercise burns calories and utilizes stored body fat as fuel. Second, working out increases the amount of lean muscle mass your body must provide with fuel on a 24 hour a day basis. More muscle means less fat.
Researchers from Yale University have now clearly demonstrated a third mechanism by which exercise reduces stores of body fat, especially around the belly. They've proven that moderate to vigorous exercise, such as lifting weights, can offset all the negative effects of cortisol and insulin.
With as little as ten minutes of strenuous exercise the brain begins to produce beta-endorphins that calm you down and decrease levels of the stress hormone. Many feel that strenuous exercise actually mimics a typical caveman-like physical reaction to a threat, and is the modern-day version of an appropriate reaction to the flight or fight response.
A note of caution
Don't overdo it. Too much exercise can actually cause additional stress and associated symptoms. Be sure to get plenty of rest. Inadequate sleep increases cortisol levels and reduces leptin, a hormone that signals fullness. Avoid dieting. High protein, low carb diets do not provide enough energy during stressful situations.
Common sense dictates that you eat right, get plenty of sleep, and exercise, but now we have another weapon in the battle of the bulge; stress management. Be sure to not ignore the signs of being overstressed, of which being over weight is just one symptom.
The Meditation Connection
Another victim of stress is the youth promoting hormone Dehydroepiandrosterone or DHEA. DHEA is a naturally occurring feel-good hormone that's been shown to decline under times of physical and emotional trauma, and may be another connection between stress and weight gain amongst firefighters.
Researches have found that DHEA levels can be easily elevated during the most tranquil of activities, meditation, as well as by exercise. In a similar fashion to the beta-endorphins that are released during vigorous activities, DHEA production increases during meditation. This process reduces blood cortisol levels and combats the negative effects of stress.
While you're not likely to see a meditation class at the local firehouse anytime soon, but you can recognize symptoms and do something about it. Whether through exercise or other types of stress management techniques such as psychotherapy, hypnosis, taking up a hobby, or just a simple meditation, you can take back control of your life.
Early Warning Signs of Stress
- Sudden weight loss or weight gain
- Tired but can't sleep, excessive fatigue
- Speech difficulties, impatience
- Headaches, repeated colds or flu
- Nail biting, teeth grinding
- Low or high blood sugar
- Low or high blood pressure
- High cholesterol or triglycerides
- Ulcers and gastric disturbances
- Chest pains, muscle aches
- Lower back, shoulder, neck pain
- Menstrual problems, hair loss
- Forgetfulness, withdraw from social life