Stress = more hormone ghrelin = more cravings = a fat you. Here’s how to beat the hormones which make you fat
If you find yourself chomping on chocolate when you’re stressed, it might not be your fault. New research shows a hormone could be making you fat. The study, by the University of Texas, found that comfort eating among people who are stressed could be explained by the action of a “hunger hormone” called ghrelin. Apparently, the body makes extra amounts of this appetite hormone to combat the effects of anxiety, which in turn triggers people to overeat.
This fits in with earlier research that found yo-yo dieters produce more ghrelin probably because switching between extreme dieting and bingeeating causes heightened stress levels and mood swings.
WHY IT MAKES YOU FAT
Ghrelin seems to be part of the body’s natural defence against stress. It reduces feelings of depression and anxiety. The down-side to this is that it also boosts your appetite, making you crave unhealthy foods such as cakes, chocolate and junk food.
As a result, experts think if people can reduce their stress levels they should produce less ghrelin and have fewer food cravings.
RE-PLAN YOUR DIET
• The key to beating this situation is to include foods in your plan that naturally boost your mood and help cut stress so your body stops pumping out ghrelin and you don’t feel hungry all the time
• Get into the habit of having low-fat foods and low GI to help you shed kilos.
• It is important that you do not get too scared of the carbohydrates – pack in bananas and potatoes. Carbs boost your levels of serotonin. And FYI, it is serotonin which reduces stress levels and makes you feel happier. It also makes you feel fuller quicker.
• Put simply, your diet should ideally aim to boost serotonin and reduce ghrelin levels – leaving you slimmer, more satisfied and a whole lot happier!
YOUR HAPPY EATING RULES
1
Eat little and often: It balances your blood sugar and keeps your mood stable
2
Eat carbs with every meal: It boosts serotonin and makes you happier
3
Include one of the six mood-boosting foods (given below) with every meal
4
Ditch ready meals: Ditch junk food and processed ready-meals. The high fat content and additives can have a negative effect on your state of mind
5
Stub it: Ban all mood depressants such as alcohol, cigarettes and coffee for at least two weeks.
OTHER ‘FAT’ HORMONES – AND HOW TO FIGHT THEM In the morning, the metabolism controlling hormone thyroid can be a bit sluggish, slowing down your body’s ability to burn calories properly. Recent research found that your production of thyroid hormones shoots up after intense exercise, keeping your metabolism revved up for hours.
Go for a brisk 10-minute run in the morning. Please note: An over or underactive thyroid needs to be treated with medication.
LEPTIN
Levels of this protein, which acts like a hormone in your body, surge after a meal to send a “stop eating” signal to the brain. If you’re not getting enough you may have difficulty regulating your appetite and be more likely to overeat. Fight it: Oily fish, such as salmon and mackerel, are a great source of leptin.
CORTISOL
This ‘flight or fight’ hormone causes you to comfort eat when you’re upset. The foods you crave when stressed (almost always carbohydrates and fat) replenish the calories used up when you’re stressed. Fight it: A calming massage or trying some yoga will help reduce your stress hormone levels.
CRH (CORTICOTROPHIN)
This hormone rises in response to stress. It triggers a chain of events in the brain, causing surge of an insulin hormone which stimulates the appetite.
Fight it:
Eat regularly and stick to wholemeal bread, rather than white, and pasta to keep blood sugar levels stable.
HAPPY HENCE HEALTHY
SIX FOODS TO BOOST YOUR MOOD SO THAT YOU DON’T FALL VICTIM TO THOSE CRAVINGS
BREAD:
Boosts levels of serotonin, which helps you feel calmer. Wheat bread produces less serotonin but its effects have more staying power, so you will avoid the drop in energy you can experience soon after eating white.
SPINACH:
Rich in iron – this is a great energy booster that wards off fatigue and aids concentration. Also a good source of vitamin B6 and folate, which help the brain’s ability to produce serotonin.
BANANAS:
Can ease those betweenmeal energy slumps as they help to stabilise blood sugar levels. They are also high-vitamin B6 content can help relieve anxiety and stress. No wonder you spot kela-wallahs outside bank offices at lunch time!
DAHI:
Rich in calcium, which eases PMS symptoms such as mood swings, depression, anxiety and bloating. It is also rich in B vitamins. Sprinkle with some nuts for the perfect mood-elevating snack.
