OBESITY AND STRESS

EDEP 7202 : STRESS MANAGEMENT FOR
TEACHING AND LEARNING

OBESITY GROUP MEMBER:
AND
1) NANCY ARIASAMY
STRESS (G1813228)

2) SUMITHA A/P MATHIVALLAN
(G1810780)

3)THANGAVELU A/L RAMASAMY

(G1812563) 1

4)VASANTHI A/P THAMAL SELVAM
(G1811916)

TABLE OF CONTENTS

1. THE OBESITY
1.1. Introduction
1.2. Risk Factors
1.3. Causes
1.4. How to Prevent

2. THE STRESS
2.1. Introduction
2.2. The Signs Of Stress
2.3. How Stress affects the body
2.4. The Link Between Stress and Obesity
2.5. How to Break the Cycle of Stress and Weight Gain

3. CONCLUSION

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1. THE OBESITY

1.1.Introduction to Obesity ◊ Obese persons require more
costly medical care. This places a
Obesity is a national epidemic, huge financial burden on our
causing higher medical costs medical care system.
and a lower quality of life.
Why is this epidemic happening?
◊ Obesity means having excess
body fat. Obesity is defined by ◊ Weight gain occurs
body mass index, or BMI, which is when people eat too
calculated from your height and much food and get too little
weight. physical activity.

◊ BMI greater than or equal to 30
means you are obese.

◊ Non-Hispanic black women and
Hispanics have the highest rates
of obesity (41.9% and 30.7%).

◊ Obesity is a contributing cause
of many other health problems,
including heart disease, stroke,
diabetes, and some types of
cancer. These are some of the
leading causes of death in the
Malaysia. Obesity can cause sleep
apnea and breathing problems
and make activity more difficult.
Obesity can also cause problems
during pregnancy or make it more
difficult for a woman to become
pregnant.

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◊ Societal and ◊ Many communities are built in
community changes ways that make it difficult or
have accompanied unsafe to be physically active:
the rise in obesity.
 Access to parks and
◊ People eat differently: recreation centers may be
difficult or lacking and public
 Some Americans have less transportation may not
access to stores and available.
markets that provide
healthy, affordable food  Safe routes for walking or
such as fruits and biking to school, work, or play
vegetables may not exist.

 There is too much sugar in  Too few students get quality,
our diet. Six out of 10 adults daily physical education in
drink at least 1 sugary drink school.
per day.

 It is often easier and
cheaper to get less healthy
foods and beverages.

 Foods high in sugar, fat, and
salt are frequently
advertised and marketed.

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1.2 Risk Factors

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1.3 Causes

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1.4 How to Prevent Communities can:

The Government can: ◊ Create and maintain safe
neighborhoods for physical
◊ Promote change: activity and improve access
 Launched the Let’s Move! to parks and playgrounds.
program which seeks to
eliminate childhood obesity ◊ Advocate for quality physical
within a generation. education in schools and
childcare facilities.
 The campaign’s main points
of action are: ◊ Encourage breastfeeding
through peer-to- peer
1) Empowering parents and support programs.
caregivers.
◊ Support programs that bring
2) Providing healthy food in local fruits and vegetables to
schools. schools, businesses, and
communities.
3) Improving access to
healthy, affordable foods.

States can:

◊ Provide supermarkets and
farmers’ markets with
incentives to establish their
businesses in low-income
areas and to offer healthy
foods.

◊ Expand programs that bring
local fruits and vegetables
to schools, businesses, and
communities.

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All people can:

◊ Eat more fruits and
vegetables and fewer foods
high in fat and sugar.

◊ Drink more water instead of
sugary drinks.

◊ Limit TV watching in kids to
less than 2 hours a day and
don’t put one in their room.

◊ Support breastfeeding.

◊ Promote policies and
programs at school, at
work, and in the community
that make the healthy choice
the easy choice.

◊ Try going for a 10-minute
brisk walk, 3 times a day,
5 days a week.

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2.THE STRESS

2.1 Introduction

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2.2 The Signs of Stress

1) You will have a unique
combination of stress
symptoms:

They may include:
 trouble sleeping
 headaches
 upset stomach
 feeling tired
 fast heart rate
 irritability
 poor concentration
 cold sweats
 hunched shoulders
 clenched jaw

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2.4 The Link Between In addition to the hormonal
Stress and Obesity changes related to stress, stress
can also drive you to engage in
Researchers have long known the following unhealthy behaviors,
that rises in the stress hormone all of which can cause weight gain:
cortisol can lead to weight gain.
Every time you're stressed, your  Emotional eating:
adrenal glands release adrenaline Increased levels of cortisol
and cortisol, and as a result, can not only make you crave
glucose (your primary source of unhealthy food, but excess
energy) is released into your nervous energy can often
bloodstream. All of this is done to cause you to eat more than
give you the energy you need to you normally would.You might
escape from a risky situation find that snacking or reaching
(also known as the fight or flight for a second helping provides
response). you with some temporary
relief from your stress but
Once the threat has subsided, makes healthy weight
your adrenaline high wears off management more difficult.
and your blood sugar spike drops.
This is when cortisol kicks into
high gear to replenish your energy
supply quickly.

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 Eating "accessible" or fast  Skipping meals:
food: When you are juggling
When we are stressed, and a dozen things at once,
not planning, we tend to eat eating a healthy meal can
the first thing we see and/or drop down in the list of
what is readily available and priorities. You might find
accessible, which is not yourself skipping breakfast
always the healthiest options. because you're running late
You may also be more likely or not eating lunch because
to drive through a fast-food there's just too much on
place, rather than taking the your to-do list.
time and mental energy to
cook a balanced, healthy meal.  Sleeping less:
Many people report trouble
 Exercising less: sleeping when they're
With all the demands on your stressed. And research has
schedule, exercising may be linked sleep deprivation to a
one of the last things on your slower metabolism. Feeling
to-do list. If so, you're not overtired can also reduce
alone. A long commute and willpower and contribute to
hours spent sitting behind a unhealthy eating habits.
desk can leave little
opportunity for physical
activity.

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2.5 How to Break the Cycle  Eat healthier comfort foods.
of Stress and Weight Gain You don't need carbs or fats
to make you feel better. One
When you're stressed out, of the few studies testing the
healthy behaviors likely eating effectiveness of comfort foods
properly and exercising regularly in improving mood found that
can easily fall by the wayside. eating relatively healthier
Maintaining a schedule and/or comfort foods, such as air-
routine can help make these popped popcorn, is just as
healthy behaviors a habit and likely to boost a negative
combat stress-related weight mood as "unhealthy" foods.
changes. Here are a few Making sure your pantry is
strategies that can help you break stocked with these types of
the cycle of stress and weight foods will make it easier to
gain: grab a healthier option during
times of high stress.
 Make exercise a priority.
Exercising is a critical
component of stress reduction
and weight management. It
can help you address both
issues simultaneously, so it's
essential for warding off stress-
related weight gain. Whether
you go for a walk during your
lunch break or hit the gym
after work, incorporate regular
exercise into your routine.

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 Practice mindful eating.  Drink more water.
It's easy to confuse thirst for
Focusing on what you're hunger. But confusing these
two cravings can lead you to
eating without distractions eat more calories than your
body needs, prompting
may help lower stress, weight gain. It's much easier
to identify hunger after
promote weight loss, and you've eliminated any mild
dehydration. If it's only been
prevent weight gain. a couple of hours since
you've eaten and you feel
One study found that hungry, try drinking some
water first. If you still feel
overweight women who had hungry, then grab a snack.

mindfulness-based stress and  Incorporate stress-relief
strategies into your daily
nutrition training were better life.
Whether you enjoy yoga or
able to avoid emotional eating, you find solace in reading a
good book, try adding
and had lower stress levels, simple stress relievers like
taking a deep breath,
which led to less belly fat over listening to music, or going
on a walk into your daily
time. Next time you eat a routine. Doing so can reduce
your cortisol levels, helping
meal, try enjoying it without you manage your weight.

the distraction of your phone

or the TV.

 Keep a food journal.
Paying attention to your
eating habits can help you
gain control over your food
consumption. A 2011 review
of studies that examined the
link between self-monitoring
and weight loss found that
those who kept a food journal
were more likely to manage
their weight than those who
didn't.

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Thank
you

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