Re: On women, weight and stress-BELLY BREATHING!
From: Mels (anonymous@obgyn.net)
Wed, 14 Mar 2001 08:13:10 -0600 (CST)
I recently read an article in Readers Digest(dec 00) that discussed this
very same "Toxic Weight." This article was about breathing right, and
how slow deep abdominal breathing can reduce the level of stress related
hormones...thus reducing the amount of "toxic weight gain."
It's very simple...
Lay flat on the floor and place a book on your belly. Inhale for five
seconds 'into the book'. Watch the book rise. Exhale for another 5
seconds.
Once you get the hang of it, you can do it anytime. The idea is to get
full usage from your lungs, most people only use the upper quadrants
when breathing normally, but if you focus on the lower quadrants you
blood receives a much higher percentage of oxygen. This "extra" oxygen
somehow calms and relaxes you.
I quit smoking feb 1st, and i tried this "belly breathing" technique. I
do it at work on my would-be smoking breaks and it seems to relax me. :)
It's also recommended to belly breathe first thing in the morning, and
before bed.
So, give it a try!
-Mels
At Sun, 11 Mar 2001, Mary wrote:
>
>This is an interesting article that was posted to abcnews.com this
>morning....
>-------
>
>How you cope with stress determines your appetite. If you're a woman,
>your life is especially frenzied (juggling aging parents, career,
>spouse, kids), and your hormones — including your stress hormones — are
>beginning to flood the body somewhat unpredictably. This can result in
>mood swings, muscle fatigue, loss of memory and intense food cravings.
>
>These physical and emotional changes get worse when you harbor chronic,
>long-term stress that makes you feel hopeless, helpless and defeated. I
>call this Toxic Stress. It's the only kind of stress that adds weight
>inside the belly — the toxic kind. How does it do that?
>
>When stress hits, different brain chemicals are released to help the
>body handle the physical response. One of the chemicals — cortisol,
>known as the stress hormone — is a powerful appetite stimulant. When
>you come under stress, cortisol levels in your bloodstream rise. The
>hormone makes fat cells release fuel for what it assumes will be your
>fight-or-flight reaction.
>
>But we aren't gazelles in the Serengeti being hunted by lions. The
>stresses we face in the modern world aren't the kind you run away from.
>We usually just sit there and get upset and anxious. Meanwhile, our
>brain just assumes we've gotten really physical with such high levels of
>stress hormone circulating. So, the cortisol's next job is to refuel
>us, replenishing what it thinks were the fuels we used.
>
>When you're under long-term Toxic Stress, your cortisol is constantly
>elevated. This leads to real problems. You end up with a big appetite
>for the special fuels of the stress response — fats and carbs. Ever
>notice it's not a can of tuna you reach for when you're getting the
>stress munchies? No, it's almost always cookies, candies, chips and
>starches. That's how you gain the weight.
>
>Where does the fat go? It's deposited in a unique place in the body –
>deep inside the abdomen. Everyone's got some fat inside there, even
>skinny people. However, too much fat inside the tummy is very
>dangerous, which is why I call this extra stress-induced fat Toxic
>Weight. Poor lifestyle choices and fluctuating estrogen levels
>contribute to Toxic Weight as well.
>
>Toxic Weight is the only fat associated with diabetes, heart disease and
>cancer.
>
>How do you know you have Toxic Weight? Lie down flat on the floor and
>look down at your abdomen. Does it rise up above your pelvic bones like
>you swallowed a bowling ball? If so, Toxic Weight is on board. If you
>have high blood pressure or diabetes, the Toxic Weight is definitely
>contributing to your condition. So that expanding waistline is more
>than an eyesore. It can shorten your life.
>
>Dr. Pamela Peeke is an assistant clinical professor of medicine at the
>University of Maryland School of Medicine.
>
>Toxic Weight Busting Tips
>What can you do about stress-induced Toxic Weight? You need to keep your
>stress hormone under better control all day long. The real goal is to
>learn to become more stress-resilient. Here's how:
>
>Start with your MIND: Learn how to adapt and overcome whenever life's
>stresses occur. Learn the fine art of regrouping. Step back and
>realize your original Plan A approach may not work under stress. Quickly
>move to Plan B or C and adapt to the new challenge. Desperately holding
>onto Plan A creates Toxic Stress.
>
> Move to your MOUTH: When you're feeling stressed, avoid processed
>sugars and starches. If you eat them, the resultant increased insulin
>levels give you a double whammy. The high levels of insulin induce a
>binge, and in the face of a high cortisol level, you'll binge on fats
>and carbs. Eat fruit, crunchy cereal or pretzels instead.
>
>[[[Mary interjects: These are *really* bad suggestions. I can think of
>far better choices if one is trying avoid sugar and carbs.]]]
>
> Finally, move your MUSCLE: By getting up and taking a walk, you can
>increase the secretion of stress hormone-busting chemicals called beta
>endorphins. Escape for a short walk, lift some weights or just stand up
>and do some stretches. Get back some of that fight-or-flight physical
>activity and you'll keep stress hormones under control.
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