Managing Stress After a Weight Loss Surgery

Stress does strange things to the body. Whether it is work-related, from family or friends, or chronic stress that just doesn’t seem to go away, it can cause a series of complex and even serious health concerns. One of the most important consequences of stress is weight gain. Even after weight loss surgery, you have to learn how to manage your stress, or you could find yourself having difficulty reaching your weight loss milestone goals. Managing stress after a weight loss surgery is key to maintaining the desired goals.

Support Weight Loss: Manage Stress

Researchers from the National Institute for Health rule stress as one of the primary factors interrupting weight loss progress and interfering with optimal well-being. As a new patient of a weight loss surgery, it’s important to know how to successfully deal with stress and learn effective coping skills to ward off unnecessary weight gain brought on by negative emotions.

It is impossible to avoid stress altogether. It is the body’s natural response to a challenge like going through an aesthetic surgery. This is especially true when you live somewhere as busy as the Gulf Coast of Florida. Learning healthy coping strategies is the most effective way to handle stress.

The Role of Cortisol

It is proven that stress releases cortisol, which is called the “stress hormone”, into the bloodstream, which not only leads to other kinds of health issues but is also heavily related to weight gain. This phenomenon is well documented and is the main reason any physician will tell you that you can’t be overly stressed in your daily life to lose or maintain a certain weight.
A higher cortisol level in the body will increase appetite and cravings for unhealthy food, such as sugary beverages or greasy fast-food slop. This steroid hormone is produced by the adrenal glands, right on top of the kidneys. It’s part of the so-called body’s fight-or-flight response, which activates when someone enters a stressful state derived from a situation. This is your body’s way of preparing to either fight the threat or run away from it. While this response was crucial for our ancestors facing physical dangers, modern-day stressors often don’t require such a dramatic physical reaction.

Coping Strategies

Here is a quick breakdown of a few healthy coping strategies that might help you prevent any stress-related health problems:

Letting It Go

Letting go involves releasing the things that frustrate or stress you. This doesn’t mean ignoring problems but rather not letting minor issues consume your energy. By letting go of trivial matters, you can focus on what truly matters and prevent unnecessary stress. This can lead to a more peaceful and productive life.

You don’t need to sing the song (unless you want to), but the idea works. There will be frustrations in your day and issues will try to hold you back. The best thing you can do is learn how to effectively let it go. Move on and don’t waste your energy on it. While this won’t fix larger problems, it can give you the space and perspective you need to decide your best course of action.

Tips for Letting It Go

• Acknowledge your feelings: Recognize when something is bothering you.
• Practice mindfulness: Stay present and avoid dwelling on past issues.
• Use positive affirmations: Remind yourself that it’s okay to let go.
• Focus on solutions, not problems: Direct your energy toward resolving issues rather than fixating on them.

Exercise Regularly

When regularly exercising, the body will release endorphins, which doctors refer to as “feel-good” hormones. These hormones interact with receptors inside the brain, reducing pain and triggering a great feeling in the body. This endorphin boost can help elevate your mood and provide a natural way to manage stress.

Doing physical activity can help with anxiety. It promotes mental clarity and reduces the level of stress hormones, such as cortisol, in your body. Regular physical activity improves cardiovascular health, boosts your immune system, and enhances your sleep quality.

Types of Exercise Beneficial for Stress Management

Cardio

Running: Running is a fantastic way to get your heart pumping and clear your mind. Whether you prefer jogging in your neighborhood or running on a treadmill, this cardio exercise can significantly reduce stress levels.

Swimming: Swimming is a low-impact exercise that works your entire body. The rhythmic nature of swimming can be meditative, helping you relax and reduce stress.
Cycling: Whether you enjoy outdoor biking or prefer a stationary bike, cycling is an excellent way to boost your mood and manage stress.

Strength

Weight Lifting: Building muscle through weight lifting not only improves your physical strength but also your mental resilience. It’s a great way to channel stress into something productive.

Body-Weight Exercises: Push-ups, squats, and planks can be done anywhere and are effective for building strength and reducing stress.

Mind-Body Exercises

Yoga: Combining physical postures, breathing exercises, and meditation, yoga is a holistic approach to stress management. It helps in calming the mind and improving flexibility.

Pilates: Focusing on core strength and stability, Pilates helps in reducing stress by promoting a balanced and centered body.

Tai Chi: This ancient Chinese martial art involves slow, deliberate movements and deep breathing. It’s known for its stress-reducing benefits and enhancement of overall well-being.

Reflect and Journal

Reflection allows you to process your thoughts and emotions, providing clarity and insight into your stressors. It helps you understand the root causes of your stress and how they affect your weight loss journey. Journaling offers a safe space to express your feelings, track your progress, and identify patterns in your behavior. It serves as a therapeutic outlet, reducing stress and promoting emotional well-being.

Through journaling, you can develop a deeper understanding of yourself, build resilience, and foster personal growth. It’s an opportunity to celebrate your successes and learn from your challenges.

How to Start a Stress-Free Reflection Journey

Setting Aside Time for Reflection: Dedicate a specific time each day for reflection, whether it’s in the morning, during a lunch break, or before bed. Consistency is key to making it a habit.
Creating a Conducive Environment: Find a quiet, comfortable space where you can reflect without distractions. This environment should be relaxing and conducive to deep thought.
Tools and Techniques for Effective Reflection: Use tools like journals, apps, or guided meditation to aid in your reflection. Techniques such as deep breathing or mindfulness can enhance your reflective practice.

Developing a Positive Mindset

Power of Positive Thinking: Cultivate a positive mindset by focusing on your strengths and achievements. Positive thinking can boost your resilience and motivation.
Affirmations and Self-Talk: Use positive affirmations to reinforce self-belief. Practice positive self-talk to combat negative thoughts.
Overcoming Negative Thoughts: Identify negative thoughts and challenge them with positive affirmations. Replace self-doubt with confidence and optimism.

The Role of Sleep

Sleep is more than just a time for your body to rest and recharge; it plays a very important role in managing stress and maintaining a healthy, normal weight. In today’s fast-paced world, it’s easy to neglect the importance of good sleep hygiene, which can lead to increased stress levels and weight gain.

The Science Behind Sleep and Stress

Having a lack of sleep, even if not severe, can heavily increase stress levels. When sleep-deprived, the body produces more cortisol, the so-called stress hormone we already went through. Elevated cortisol levels, as you know, are one of the leading factors in various health issues, which include anxiety and depression.

The Cortisol Flow

Cortisol follows a natural flow and rhythm, with a peak in the morning to help you wake up and then it slowly decreases throughout the day. Poor or lack of sleep disrupts this flow, causing cortisol levels to remain elevated at all times. This will generate a lot of stress in the body, impacting the weight loss journey that follows surgery. It has been observed that the area which reflects a higher weight gain due to elevated cortisol levels is the abdomen, which is a tragedy as it is one of the areas in the body where is harder to lose fat.

Maintaining Healthy Cortisol Levels

Having the correct amount of cortisol levels in the body is heavily related to practicing good sleep hygiene, which in turn will help manage stress effectively, and will lead to a healthier lifestyle and maintaining the weight loss from the surgery. Reducing caffeine intake, and creating a relaxing bedtime routine can help regulate cortisol flows.

Incorporating daily practices such as meditation, deep breathing exercises, and yoga can help lower cortisol levels. Engaging in hobbies, spending time in nature, and maintaining social connections are also effective stress-reduction strategies.

Sleep and Metabolism

Adequate sleep is absolutely important for maintaining a healthy metabolism. When you don’t get enough sleep, your body struggles to regulate insulin, leading to higher blood sugar levels and an increased risk of weight gain and diabetes.

Sleep deprivation affects the hormones that control hunger, ghrelin, and leptin. Ghrelin, the hunger hormone, increases, while leptin, the satiety hormone, decreases. This imbalance can lead to overeating and gaining back all the weight you lose thanks to the surgery.

Establishing a Regular Sleep Schedule

Going to bed and waking up at the same hour daily helps regulate your body’s internal clock. This regulation is crucial for ensuring your body knows when to rest and when to be active, making it easier to fall asleep and wake up feeling refreshed.

Steps to Create a Sleep Routine

• Set a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body’s sleep-wake cycle.
• Create a Pre-Sleep Routine: Establish a relaxing routine before bed. This could include reading a book, taking a warm shower for a long time, or practicing having a healthy mind. These activities will tell the body that it’s time to shut down and go to sleep.
• Limit Exposure to Screens Right Before Sleeping: The blue light that emanates from screens can disrupt the capability of falling deeply asleep. It’s a good practice to stop looking at screens at least an hour before bedtime to ensure better sleep quality.

Emotional Eating

Stress is the most common trigger for emotional eating, which causes individuals to seek the comfort they are heavily craving in food. Many patients report turning to comfort foods during stressful times, leading to weight regain. Weight regain can lead to feelings of failure, depression, and anxiety, further perpetuating the cycle of emotional eating.

Understanding why people engage in emotional eating starts with exploring the psychological triggers involved. Emotional states such as stress, loneliness, or anxiety can stimulate cravings for comfort foods. These foods, typically high in sugar, fat, or salt, provide temporary relief by triggering the brain’s reward centers, releasing feel-good neurotransmitters like dopamine.

Common Triggers for Emotional Eating

Stress stands out as one of the primary triggers for emotional eating. When it is very stressed, the body releases cortisol, a hormone that can increase appetite and cravings for slop and fast food. Emotional states like sadness or boredom can also drive individuals to seek solace in food, creating a pattern where eating becomes associated with emotional comfort.

Emotional eaters often exhibit distinct behavioral patterns. They may consume large quantities of food rapidly, known as binge eating, during emotional episodes. Alternatively, some individuals may restrict their food intake when experiencing negative emotions, only to binge later as a form of emotional release.

Emotional Eating vs. Physical Hunger

Emotional eating is driven by psychological rather than physiological factors. It occurs when individuals use food to cope with emotions such as stress, boredom, loneliness, or sadness. These emotional triggers prompt cravings for foods that provide immediate pleasure or distraction, often leading to overeating despite not feeling physically hungry. Emotional hunger tends to manifest suddenly and intensely. It is often accompanied by specific cravings for foods high in sugar, fat, or salt.

Unlike emotional hunger, physical hunger develops gradually and is associated with physical cues such as stomach growling, lightheadedness, or a drop in energy levels. Physical hunger can be satisfied by a variety of foods, and eating in response to physical hunger typically leads to feelings of satisfaction and well-being. Physical hunger is characterized by specific bodily signs that indicate the need for nourishment. These signs may include hunger pangs, sensations in the stomach, or a feeling of weakness or shakiness. Paying attention to these cues can help individuals differentiate between physical hunger and emotional cravings.