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Men's health and 6 tips of stress

Cortisol and other chemicals actually heighten the desire for food, and cortisol typically tends to increase cravings for fat and sugar. But you can outsmart the cycle: Get the better of stress and the hormones that spur it on with these 6 tips.

1. Manage that stress. Deep-breathing exercises, meditation, tai chi, and yoga are a few activities that could help you feel calmer and decrease your body's output of stress-response hormones. I ask my patients which of these techniques they feel speaks to them, and we take it from there. Sometimes, none of these options will appeal to them, or they believe they have no time for stress reduction. In that case, I encourage them to carve out at least 5 minutes a day to do some deep breathing, and I show them how they can use this technique in the office whenever they are feeling particularly stressed or anxious. Even just shutting your office door for 5 minutes and breathing deeply in and out, inflating your lungs fully (during inhalation) and then deflating them completely (caving in, during exhalation) can do wonders for your mindset—I highly recommend it.

2. Get physical. I like to have my patients think of exercise as movement or physical activity, rather than as some formal and exhausting workout. For one thing, terms like "exercise" and "workout" sound difficult and complicated, and they can make us forget that physical activity can include many enjoyable activities we might not have considered, such as belly dancing, gardening, table-tennis, etc. I have patients who absolutely love their belly dancing classes, and others who wouldn't miss their country line-dancing classes for the world. Physical activity, especially if done at least 30 minutes most days of the week, not only burns calories and helps your body use insulin and sugar more effectively, but also helps you fight off those unfriendly stress hormones.

3. Don't skip meals. On the contrary, consider eating 5 or 6 smaller meals, with protein and complex carbohydrates, to help keep your blood sugar stable and to discourage your body's release of cortisol. I'm sure you already know that breakfast is the most important meal of the day. You might also find that your energy level is highest when you eat every 2-3 hours. Try low-fat cottage cheese and some whole-grain crackers as a snack. I tell my patients that they can't expect their metabolism (how the body burns calories) to be high if they don't shovel some coal into their body's furnace. This is why I always make a point of eating at least 3 meals a day, and not going more than 5 hours without eating.

4. Get enough sleep. Studies of sleep-deprived medical residents have shown that cortisol levels rise when the body hasn't had enough sleep, thus increasing hunger and cravings for sugar and fat during the day. Also, people who work the nightshift may have their sleep patterns totally thrown off, and may therefore be more susceptible to weight gain.

5. Avoid caffeine, cigarettes, and alcohol. According to the American Institute of Stress (AIS), cigarettes, as well as caffeine-containing soft drinks, coffee, tea, and chocolate, may raise cortisol levels, increase stress and hunger, and lower blood sugar levels. The AIS also cautions against drinking too much alcohol, which can also affect blood sugar and insulin levels.

6. Consider vitamins and minerals. Quite a few studies have shown that stress can deplete important vitamins and minerals, particularly the B complex and C vitamins, and sometimes the minerals calcium and magnesium. The soil of our farmlands has become depleted these days, so you'd need to consume the equivalent of 9 servings of organic fruits and vegetables every day to get what your body may need—trying to fit all that into your busy life would probably just add more stress! Of course, my weight-loss-surgery patients are all on a life-long regimen of vitamin, mineral, and calcium supplements, but I feel most people could benefit from a high-quality vitamin/mineral supplement daily to help fill in nutritional gaps. (Check with your doctor and dietitian regarding your individual needs and recommendations).

Trying these tips just may make you feel a whole lot better and help you lose weight in the process!