Anxiety & Weight Gain

Written by Jessica Nham, BS Nutrition Science

What is anxiety?

Do your hands tremble or sweat before an important interview? Have you felt butterflies in your stomach while waiting for your test results? If so, then you were probably feeling anxious. Anxiety is the state of feeling uneasiness, apprehension, and fear about future uncertainties and the possibilities of a situation turning dangerous or unpleasant. A simple definition is it is our reaction to stress and the unknown. It can even occur over small things other people may view as “not a big deal.” Symptoms of anxiety include:

· Feeling nervous or restless

· Rapid heart rate and breathing

· Trembling

· Strong desire to run away

· GI discomfort, such as gas or diarrhea

· Inability to focus

Feeling anxious is a normal response. However, if anxiety does not go away and begins to interfere with your everyday life, it can become an anxiety disorder.

How can anxiety lead to weight gain?

1. Increase in Cortisol Levels

As a response to stress, anxiety can stimulate the release and increase of cortisol, a stress hormone released to enhance the body’s ability to respond to stress. That is why it is often referred to as a fight or flight response. Normal levels of cortisol are a good thing because it heightens your alertness when facing a crisis. However, higher than normal levels can lead to weight gain by:

· Increase fat storage in abdomen region – Cortisol can lead to the breakdown of fat, releasing free fatty acids into the bloodstream to be used as energy. The free fatty acids can be relocated and stored into fat cells located in the abdomen.

· Decrease insulin sensitivity and increase glucose levels – Insulin allows glucose to go into cells to be used as energy. If the cells do not respond properly to insulin, glucose cannot go into cells. This makes the cells insulin insensitive. This decrease in insulin sensitivity, as well as the release of glucose from other cells, can increase glucose levels in the blood so there is enough energy to use to respond to stress.

· Increase appetite for high-calorie foods – Because the cells are low on glucose, it signals the brain to eat, usually high-calorie foods such as sweets and/or junk food. This can lead to overeating.

2. Physical inactivity

Always feeling stressed or anxious can easily tire you out. With barely any energy, you lose your motivation to move, let alone exercise.

3. Anxiety medication

A potential side effect of some anxiety medications is increase in appetite and/or weight gain. Therefore, it is recommended to talk to your doctor about potential side effects that can lead to weight gain. On the other hand, loss in appetite is another side effect of some medications. Once you stop taking it, your appetite increases, which can lead to weight gain. Being aware of these side effects can help you prepare for possible weight changes.

Effect of foods on Anxiety

To reduce, include:

· Complex carbohydrates and lean protein – Help stabilize blood glucose levels. Foods such as fiber, potatoes, and lean chicken.

· Magnesium – Has calming effect. Foods such as leafy green vegetables, whole grains, peanuts, and edamame.

· Zinc – Has calming effect. Foods such as beef, shellfish, eggs, and cashews.

· Omega 3 – Improve brain function and reduce symptoms. Foods such as fatty fish like salmon, nuts and seeds like walnuts, and supplements.

· Antioxidants – Examples include vitamins A, C, and E. Can prevent inflammation in brain cells, which can reduce symptoms. Foods such as fresh berries like blueberries and acai, teas, and spices.

· Probiotics – Can reduce symptoms and improve overall mood. Foods such as yogurt, kefir, sauerkraut, and kimchi

· Dark chocolate – Contains flavanols, an antioxidant, which can reduce stress and improve overall mood

· B vitamins – Examples include folate, B6, and B12. Can improve brain function and reduce stress. Foods such as whole grains, liver, chicken, avocados, leafy green vegetables, salmon, and almonds

· Asparagus – Rich in potassium, fiber, folate, chromium, and vitamins A, C, E, and K, which can help reduce anxiety.

Avoid foods that may trigger anxiety:

· Simple sugars – such as sweets, sweetened beverages, canned fruits, white bread, and processed cereals

· Fried foods

· Processed meats – such as deli and canned meats

· Alcohol

· Excessive caffeine

Sources:

https://www.healthline.com/health/anxiety-symptoms

https://www.anxietycentre.com/anxiety/anxiety-101.shtml#are-anxiety-symptoms-dangerous

https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet/index.shtml

https://www.anxietycentre.com/anxiety-symptoms/weight-gain.shtml