健康生活｜成年人谁没有压力？重点是怎么应对它：压力会导致体重增加的 5 种方式

刘金栋

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压力会导致体重增加的 5 种方式。如何应对是重点。



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<hr/>作为一个时间匮乏的社会，我们大多数人都承认，我们生活中的大部分时间都是在高度压力下度过的。然而，当我们意识到压力是如何让我们感觉和行动的时候，我们往往忽视了压力对我们身体和身体健康的长期有害影响。压力不仅会导致睡眠不足、消化问题、焦虑和疾病，还会导致前所未有的体重增加。
As a society of time-poor individuals, most of us accept that a majority of our lives is spent under high levels of stress. However, whilst we are aware of how stress can make us feel and act, we often ignore the long-term detrimental impact stress can have on our body and physical health. Not only can stress contribute to sleep deprivation, digestive problems, anxiety, and illnesses, but it can also lead to unprecedented weight gain.


｜ 不吃饭

Skipping Meals
当你同时处理多项任务，工作量不断增加时，吃一顿健康营养的饭很容易让你的优先事项列表溜走。虽然不吃饭可能会让你觉得节省时间，但你所做的一切只是在拖延不可避免的事情，并将在当天晚些时候受到渴望吃东西的打击。这种渴望会让你更倾向于吃高热量、含糖的零食，而这些零食实际上并不能让你感到饱。为了避免落入这个陷阱，确保你身边有健康舒适的食物，如水果或蔬菜棒，以支撑你的下一餐。你也可以尝试服用纯天然的体重管理补充剂，它结合了必要的脂肪燃烧和增强性能的成分，加速新陈代谢，减少饥饿感，提高能量水平。
When you are managing multiple tasks with an ever-increasing workload, eating a healthy and nutritious meal can easily slip down your list of priorities. Whilst skipping meals might make you feel like you are saving time, all you are doing is delaying the inevitable and will be hit by cravings later in the day. These cravings will make you more inclined to snack on high-calorie sugary snacks that do not actually fill you up. To avoid falling into this trap, ensure you are keeping healthier comfort foods around you, such as fruit or vegetable sticks, to carry you through to your next meal. You could also try taking an all-natural weight management supplement, such as Instant Knockout Cut (RRP 35 for 120 capsules, available to buy from http://www.instantknockout.com), which combines essential fat-burning and performance enhancing ingredients to speed up metabolism, reduce hunger cravings, and increase energy levels.



Photo: Prevention



｜ 睡眠不足

Sleep Deprivation

在压力大的时候，你的大脑中会有无数的想法，所以很难入睡。虽然你睡了几个小时，但你的睡眠质量可能会降低，醒来时你仍然会感到疲惫。睡眠不足不仅会导致新陈代谢缓慢，还会让你更倾向于放弃锻炼，而去吃高糖零食来补充能量。如果你发现你的压力水平正在影响你的睡眠，试着在睡觉前练习呼吸技巧和冥想来帮助你清除大脑中的日常压力。这将大大提高你的睡眠质量。
During stressful periods, sleep can be extremely difficult as you have myriad thoughts running through your mind. Whilst you might get a few hours of shut eye, the quality of your sleep will likely be reduced, and you will still wake up feeling exhausted. Not only does sleep deprivation lead to slow metabolism, but it can also make you more inclined to skip your workouts and reach for high-sugar snacks to give you energy. If you find that your stress levels are impacting your sleep, try practicing breathing techniques and meditation before bed to help clear your mind of daily stress. This will greatly improve your quality of sleep.



Photo: Quanta Magazine



｜ 情绪化进食

Emotional Eating

在一天紧张的工作之后，没有人会想吃沙拉。当我们情绪失控时，我们选择的安慰食物很少是健康的、营养丰富的选择，而且很容易在你无意识地吃的时候导致过量摄入。虽然暂时缓解压力似乎是个好主意，但如果这种情况经常发生，很可能会导致体重增加。吃东西时要小心，吃一点你喜欢的东西并不是一件坏事，但最终，重要的是要意识到，当你有压力时，你的食物选择可能会给你带来更多的压力和不快乐，如果你体重增加的话。
After a stressful day at work, no one has ever craved a salad. When emotions get the better of us, our go-to comfort foods are rarely healthy, nutrient-dense options and can easily lead to overconsumption as you are mindlessly eating. Whilst this temporary relief from the stress may seem like a good idea, if it&#39;s a common occurrence, it&#39;s very likely that it will lead to weight gain. Take a mindful approach to eating, a little of what you fancy isn&#39;t a bad thing, but ultimately, it&#39;s important to be aware that your food choices when stressed may actually be causing you more stress and unhappiness if you are putting on weight.



Photo: Slender Wonder



｜皮质醇

Cortisol
荷尔蒙是一个有趣的东西，我们知道它们存在，我们知道它们对我们有巨大的力量，但我们不知道是什么直接影响它们。压力对荷尔蒙有巨大的影响，因为它导致皮质醇被肾上腺释放作为对压力的反应。这是一个基本问题，因为它会增加你的食欲，让你去吃那些通常是高热量的安慰食物。不仅如此，当皮质醇升高时，你更有可能将那些过度攝入的卡路里储存为脂肪，因为我们的身体代谢它们的速度较慢，胰岛素（储存激素）增加。
Hormones are a funny thing we know they&#39;re there, and we know they have a huge power over us, but we don&#39;t know what directly affects them. Stress has a huge impact on hormones as it leads to cortisol being released by the adrenal glands in response to stress. This is a fundamental problem as it increases your appetite, making you reach for comfort foods that are often high in calories. Not only that, when cortisol is elevated, you are more likely to store those over consumed calories as fat, due to our bodies metabolising them at a slower rate and an increase in insulin, the storage hormone.



Photo: Popular Science



｜ 肠道健康

Gut Health

压力和肠道是紧密联系的。随着压力水平的增加，你的肠道中坏细菌的数量通常会增加，这可能会导致消化问题。反过来，坏细菌的增加又会导致焦虑和压力反应的增加，导致肠道健康和管理压力之间的恶性循环。要解决这个问题，试着吃各种各样的食物和大量的纤维，以保持多样化和健康的微生物群。
Stress and the gut are very closely linked, with the gut brain axis firmly established. As stress levels increase, you will often experience higher levels of bad bacteria in the gut, which can lead to digestive troubles. In turn, the increase in bad bacteria has been shown to lead to an increase in anxiety and elevated stress response, causing a vicious cycle between gut health and managing stress. To combat this, try eating a wide variety of foods and plenty of fibre to keep a diverse and healthy microbiome.



Photo: Allrecipes

如果要问，应对压力的好办法，那么健身当然是其中很好的一个方式。
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