According to the World Health Organization (WHO), obesity and overweight are two of the major health problems facing the global population today. They are defined as an abnormal or excessive accumulation of fat that can seriously harm health.
That is to say, the problem with overweight and obesity is that they are two of the most important risk factors for the development of cardiovascular diseases, diabetes , musculoskeletal disorders and some cancers.
Fortunately, we've been able to identify many of the causes, which in the long term can help us reduce their prevalence. One of the risk factors for weight gain that has been most discussed in recent years is anxiety.
Anxiety and stress: are they the same thing?
Stress and anxiety are words we sometimes use interchangeably because they both refer to psychological and physiological states that alter our mood and overall activity.
Stress can have a positive side (the English term for this is "eustress"), which helps us respond to the demands of our environment and escape or adapt depending on the situation. Thus, stress is a broad physiological state, which can have different manifestations and its presence can vary regularly.
But when stress is a constant state, which is not helping us respond adequately to external demands, and begins to give us the feeling of being out of control, then it can be turning into a pathological condition closer to anxiety .
Depending on the level at which it occurs, anxiety is characterized by a series of psychological and physiological experiences such as palpitations, tachycardia, sweating, insomnia, shortness of breath, constant movement, lack of concentration, and anxiety.
Anxiety is a more specific condition than stress and is accompanied by significant physiological changes, such as the secretion of corticosteroid hormones at very high levels and for an extended period of time, which in turn causes our body and our mood to become non-adaptive, but rather the opposite.
Although the causes are varied, some of the most common are lifestyle choices related to work or academic conditions, or more personal experiences that cause vulnerability, such as abuse, harassment, feelings of uncertainty, the loss of a loved one, among others.
Why can anxiety cause obesity?
The main cause of overweight and obesity is the increased intake of high-calorie foods that are rich in fat. This increase can be caused by many factors, including reduced physical activity, food processing and distribution, and unbalanced diets.
Aside from the above, some recent research has suggested that anxiety is another risk factor for developing overweight and obesity, mainly for the following reason: when we feel anxious, we eat more.
When we find ourselves in anxiety-inducing situations, a whole series of chemical changes occur in our brains. At these times, foods with a higher caloric concentration are what produce a feeling of calm and satisfaction. These foods are also less filling, which makes us crave larger amounts of food.
In addition, constant stress and anxiety often cause insomnia, which makes us crave more food on a daily basis, often also high in calories.
Excessive sugar consumption activates the brain's glucocorticoid metabolism system, which is the hormone that metabolizes carbohydrates. These hormones are also activated in response to stressful situations, causing a feeling of euphoria. This is adaptive and important for maintaining homeostasis at moderate secretion levels, but excessive amounts can be problematic.
Some tips to reduce anxiety
Anxiety, in addition to being linked to obesity, is also linked to a sedentary lifestyle and high consumption of psychoactive substances such as alcohol or tobacco, which in turn leads to increased overweight and obesity. Furthermore, both overweight and anxiety are two problems that significantly affect children.
The good news is that some research suggests that a sustained reduction in anxiety can indeed lead to a decrease in body mass index. Therefore, it's important to know some ways to prevent it.
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Because the causes are quite vague, some of the most general recommendations we can make are based on changing habits; this may seem quite complicated, but it can also be simple if properly followed.
We give you some tips to reduce anxiety:
1. Detect the moments when we feel stressed or anxious.
Stress and anxiety can be caused by a wide variety of situations, such as a conflict we haven't been able to discuss or resolve at work, school, with our partner, friends, or family. It may also be due to no clear cause, or it may be related to a difficulty setting boundaries with others.
At the outset, it's important to have clues about the situations that may be causing us constant stress, so that we can modify them or our attitudes and decisions regarding them.
2. Look for alternatives
Something we must be clear about is that habits don't change overnight, just as anxiety doesn't disappear overnight, so it's important to learn to find relaxation through more functional ways than excessive calorie intake.
For example, learning to disconnect and rest, or, in interpersonal relationships, trying to set limits for others and our own demands. Likewise, and depending on our interests, we can choose to exercise, go for a walk, visit someone, read a good book, have a cup of tea, or watch a movie.
3. Establish routines that incorporate healthy habits and pleasant experiences
It's about ensuring that our daily routine is comprised of a few basic elements, such as eating a balanced diet, with sufficient amounts of food that's as natural and fresh as possible; exercising moderately, taking time to rest, spending time with our peers; and pursuing activities that inspire motivation and personal satisfaction, which can range from hobbies to long-term professional aspirations.
In any case, it's also important to seek specialized help if we need it. A visit to a psychologist, psychiatrist, or neurologist can also be very helpful in reducing our anxiety levels and improving our response to stressful situations.
