Durban - Many of you will attest to lying awake in bed all night – the stress of the day leaving your head spinning; or perhaps you toss and turn, in anticipation of the day ahead of you.
The body reacts to stress physically and emotionally - the “fight or flight reaction”.
Stress causes a rush of adrenalin and soaring blood-sugar levels, which enable you to run faster, jump higher and get those creative juices – that allow you to think outside the box – flowing. Exposure to stress in manageable amounts can therefore be viewed as a positive thing.
However, constantly high levels of stress can leave you a nervous wreck; this is often accompanied by feelings of distrust, rejection, anger and depression.
In addition, as each of us is unique, many of us view the cup of life as half empty and others as half full.
It is important that we all learn to identify the stressors in our lives, as well as the coping mechanisms that each of us needs to deal with them.
Positive coping mechanisms, to help you decompress and destress, can include watching your favourite soapie, going for a jog or having a nice, lengthy soak in the bath.
But some people resort to over-eating. You have a problem if your coping mechanism includes regularly stopping at your local petrol station on the way home from work to buy a slab of chocolate you have no intention of sharing; or having that extra glass of wine to take the edge off the day, or heading for the fridge the moment you get home.
You might be reducing your stress levels but you’re also increasing your waistline.
This can literally can take years off your life as carrying extra weight is associated with diabetes, high blood pressure, heart disease and stroke, especially if the weight finds its way to your waistline.
Those high adrenalin levels and stress hormones that increase as a result of stress have an inbuilt GPS for weight gain that guides all your extra fat straight to your waistline.
If you have never given chronic stress a second thought, and believe you are unaffected by it, here are some classic and very common symptoms:
* tense and sore muscles (especially in the shoulders, back and neck);
* tension headaches;
* rapid heartbeat;
* exhaustion and a lack of energy;
* lack of appetite or increased appetite and/or feeling irritable, panicky, anxious and depressed.
Add to the list mood swings, a lack of concentration, forgetfulness, inability to sleep, poor judgement, and/or the inability to make a decision, and you could have all the tell-tale signs of stress.
So, if there are too many desserts in your life and too few happy days, this is what you can do to curb the inflation around your waistline:
* Recognise habits you can change. For example, try to eat regularly. Research has shown that people who eat small, frequent meals actually weigh less than those who skip meals. In addition, regular eating will reduce your cravings for the sweet or fatty foods you may experience when feeling stressed.
* Practise better time management by slowing down, organising your day and striking a balance between work and play.
* Learn to recognise your limits; and in so doing, to accept the need for physical or emotional support from your partner, spouse, family and/or friends.
* Reduce the intensity of your emotional reaction to stress with deep-breathing exercises, going for a walk or doing any activity you enjoy to clear your mind. This will take your mind off the causes of your stress and help you think more rationally.
* Build on your physical reserves by becoming more active through walking, swimming, cycling or jogging, or even making a concerted effort to use the stairs instead of the lift at work.
* Lastly, avoid excessive amounts of caffeine found in coffee, tea and cold drinks, as well as other stimulants such as cigarettes. - The Mercury
* Suna Kassier is based in the Discipline of Dietetics and Human Nutrition at the University of KwaZulu-Natal