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Is Stress Making You Fat?The Trigger That Ca

游客2024-06-15  3
问题                                    Is Stress Making You Fat?
The Trigger That Causes the Most Trouble
    Our ancestors ate to survive. They ate because they were hungry or maybe to celebrate a victory over a warring tribe. We eat because we’re hungry, too, but also when we’re stressed, angry, bored, depressed, frustrated, and busy.
    Stress may actually be the eating trigger that causes the most trouble. Many of us have high levels of chronic stress, whether it’s from work, relationship troubles or to-do lists that are longer than Route 66. Our bodies respond to this stress the same way our ancestors’ bodies did: triggering "fight or flight" chemicals in the brain that lead to calorie accumulation and fat storage. But the difference is that we have plenty of food at our disposal. So we end up continually upgrading the size of our storage unit.
    When you have chronic stress, your body steps up its production of cortisol(皮质醇) and insulin(胰岛素). Your appetite increases, and so do the chances you’ll engage in eating in the form of high-calorie sweets and fats. That, in turn, makes you store more far, pumping even more of it into the liver. This creates a resistance to insulin, which makes you secrete(分泌) more insulin to compensate. And that makes you hungrier than a muzzled wolf.
    When you try to combat stress with food, you activate the reward center of your brain. But after that initial feel-good system wears off, you’ll reach again for the same thing that made you feel good, calm and relaxed in the first place: more food. That’s why it’s a myth that overeating is triggered mainly by extreme hunger. It’s a myth that cravings are dictated by our taste buds. And it’s a myth that we can resist temptations if we just put our minds to it.
    Your goal: to keep your feel-good hormones(荷尔蒙) level. That will provide a steady state of satisfaction so that you never experience those huge hormonal highs and lows that make you search for good-for-your-brain, bad for-your-belly foods. The following tips will help.
Make Foods Work in Your Favor
    Foods have different effects on your stomach, your blood and your brain. Here are some that may help your hunger and the brain chemicals that affect it.
    Fish and walnuts are rich in fatty acids, which have long been known as cholesterol clearers. But they’ve also been shown to help with depression in pregnant women. Depression contributes to emotional overeating. Eating foods that contain the fatty acids may help lift our spirits.
    Green tea contains catechins(儿茶酚), thought to inhibit the breakdown of fats as well as the production of a substance that can trigger hunger. One study shows that drinking three glasses of green tea a day can help you re duce body weight by almost five percent in three months.
Sleep Yourself Slim
    When your body doesn’t get the seven to nine hours of sleep it needs every night to become refreshed, it looks for other ways to compensate for your brain not secreting the normal amounts of feel-good chemicals. How does it typically do this? By craving sugary foods that will give you an immediate release of these chemicals.
    The lack of sleep throws off your entire system. It can become an even bigger factor as you age. So make sure you get enough shut-eye. It can help keep you thin.
Variety: The Spice of Life?
    Variety may be the spice of life, but it can also lead to overeating. When you have a lot of choices for a meal, it’s easier to slip out of good eating habits and into bad ones. When you sit down at a dinner and are presented with a menu that’s the size of a phone book, it’s easy to give in.
    One way to help: Eliminate the choices for at least one meal a day. Pick the meal you rush through most. For most people, it’s lunch. So find a healthy lunch you really like—salad with chicken and olive oil, or turkey on whole-grain bread—and have it every day.
    When you have meals rich in flavor variety, it takes more and more calories to keep you full. Think of Thanks giving, when you eat a lot of different things, stuff yourself and still have room for pumpkin pie. When we experience meals with lots of diverse flavors, we tend to cat more to satisfy our taste buds.
    No one wants to get bored with food. But if you make this a habit for at least one meal a day, it will decrease your temptations and help you stop thinking about food so often. In fact, for our patients, we usually prescribe two meals that are the same each day. It’s one of the ways to train your brain so that your habits will follow.
Find Substitutes That Satisfy
    If we all had the ability to make rational choices, there would be no need for the multibillion-dollar diet industry. Eating can be an emotional action. Experts say that people under the most stress tend to gain the most weight.
    The exceptions? The super-wealthy stressed, such as actors and CEOs, who can afford nutritionists, chefs and person al trainers! But you don’t need all that. And you don’t have to starve or deny yourself. Instead, keep healthful foods near by, things like juice, a handful of nuts, pieces of fruit. And clear the fridge and kitchen of food with high-calorie.
Walk This Way
    The root of a physical activity plan is a minimum of 30 minutes of walking a day, and then telling somebody a bout it after you’re done. You’ll do it not only for the physical effects but also for the positive psychological effects, such as an increase in your self-esteem. Walk for 30 minutes—it’s easy, doable and maintainable, and it’s a first step out of the tornado and back into the game of life.
Be Touched
    On both a physical and an emotional level, seek out positive interactions with other people. Evidence shows that increased amounts of social bonding hormone may decrease blood pressure and lower the effects of stress. This raises levels of a substance that helps control your appetite. And research shows you can boost social bonding hormone levels through an increase in social interaction and touch. Even a massage may help.
Get Lost in Your Mind
    When you feel the urge to eat, sit and think about your life and what’s driving you to pick up a fork or open the fridge. Would you shove that stuff into a friend’s or a family member’s body? For some people, meditation or prayer enhances your power to satisfy the drive to cat.
See the Naked Truth
    Stand naked in front of the mirror, without sucking in your belly. For most of us, this exercise is as uncomfortable as a coach-class airline seat. But we need to realize that healthy weight is where we want to be, not fashion magazine weight. That means we have to get comfortable with the fact that every woman isn’t as light as a kite and every man won’t have the body of Michael Vick, football star.
    So look at your body. Next, draw an outline of your body shape, from both the side and front views. Ask your partner or a close friend to look at the shape you drew and tell you honestly if that’s approximately what your body looks like.
Enjoy a Bit
    If you’re going to eat something that’s bad for you, enjoy it. Roll it around in your mouth. We suggest taking a piece of dark, 70 percent chocolate and contemplating—as a healthy stress reliever and as a way to reward yourself with something sweet. It’s a small but effective way of feeling good without clearing out any old thing you can find. Bad foods are okay—once in a while.
选项 A、Y
B、N
C、NG
答案 A
解析 由题干关键词modern people eat，可以定位到第一个小标题下第一段第三句。We eat because we’re hungry, too, but also when we’re stressed, angry, bored, depressed, frustrated, and busy．(我们吃东西是因为饥饿，还有当我们感到压力、生气、烦恼、沮丧、挫折、繁忙时也吃东西。) 这里的we就是指现代人，题干中的in bad mood正是对原文所列举的各种不良情绪的综述。
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