Seven Steps to Stress Less

We crunch do sit-ups, Ab Blast, eschew carbohydrates and some people will even go under the knife to get rid of ab flab, the muffin top or big belly.  Unfortunately, recent research shows that you can crunch until you crumble and diet till you're drained of energy, but if your days are full of stress, the perfect six-pack--or even a flatter midsection--will continue to elude you.

Fat in the abdominal area functions differently than fat elsewhere in the body, it has a greater blood supply as well as more receptors for cortisol, a stress hormone. Cortisol levels rise and fall throughout the day, but when you're under constant stress, the amount of the hormone you produce remains elevated. With high stress and, consequently, high cortisol levels, more fat is deposited in the abdominal area since there are more cortisol receptors there.

Ab flab is not the only price you'll pay for chronic stress (the kind created by a marriage that's unraveling, a job you hate, problems with your health--rather than, say, tension caused by a traffic snarl). Chronically high cortisol levels also kill neurons in the brain and interfere with feel-good neurotransmitters--such as dopamine and serotonin--which can lead to depression and feeling more stressed.

More stress = more fat

Stress can be an overwhelmingly powerful emotion.  Ask anyone who’s ever experienced an anxiety attack while standing in line at the grocery store and they can quickly attest to the powerful punch that stress packs.  In addition, long-term neglect of a stressful lifestyle can contribute to premature aging and medical conditions, including hypertension, and digestive disorders.  If you want to improve your health and decrease your fat you must eliminate stress.

Signs of Chronic Stress
Stress Warning Signs and Symptoms

Cognitive Symptoms     * Memory problems     * Indecisiveness     * Inability to concentrate     * Trouble thinking clearly     * Poor judgment     * Seeing only the negative     * Anxious or racing thoughts     * Constant worrying     * Loss of objectivity     * Fearful anticipation             Emotional Symptoms     * Moodiness     * Agitation     * Restlessness     * Short temper     * Irritability, impatience     * Inability to relax     * Feeling tense and “on edge”     * Feeling overwhelmed     * Feeling Angry     * Sense of loneliness and isolation     * Depression or general unhappiness Physical Symptoms        * Headaches or backaches     * Muscle tension and stiffness     * Diarrhea or constipation     * Nausea, dizziness     * Insomnia     * Chest pain, rapid heartbeat     * Weight gain or loss     * Skin breakouts (hives, eczema)     * Loss of sex drive     * Frequent colds     * Ringing in the ears             Behavioral Symptoms     * Eating more or less     * Sleeping too much or too little     * Isolating yourself from others     * Procrastination, neglecting responsibilities     * Using alcohol, cigarettes, or drugs to relax     * Nervous habits (e.g. nail biting, pacing)     * Teeth grinding or jaw clenching     * Overdoing activities (e.g. exercising, shopping)     * Overreacting to unexpected problems     * Picking fights with others

Know your stressors

It is important to understand that consistent worrying about a problem will not solve the problem, in fact, perseverating will only create more anxiety.   Identify what the source of your stress is, and work through it to find a resolution instead of generating more stress about the issue.  Taking advantage of a variety of resources such as personal reflection, consulting professionals that specialize in modifying your specific issue, or talking to trusted friends and loved ones all guide you down the road to resolving a stressful situation.

Breathe Easy:  Deep Breathing = Deep Relaxation

For centuries, many Eastern cultures have realized the benefits of practicing proper breathing techniques as an effective tool to manage stress.  According to health and fitness consultants, 8 to 10 breaths a minute when you’re relaxed signifies normal, healthy breathing while 15 or more is the signal you are in stress mode.  Guide your breathing by focusing on long, complete exhales and your body will notice the difference. 

When you inhale does your chest expand or does your abdomen expand? If you chest expands, then you are a shallow breathier.  To learn how to be a deeper breather and breath properly, you may want to take a yoga or mediation class that focuses on breathing.  In the meantime, here are a few pointers:

• Breathe into your diaphragm, not shallow "chest" breathing
• Inhale through the nose,
• Exhale through the mouth,
• Take longer to exhale than to inhale,
• Slow down! (reduce your breaths-per-minute)
• Practice until it becomes your natural breathing pattern.