read time 4 minutes

Hello posse, welcome to Posana.

Real quick! Before we jump into today’s topic I wanted to welcome you to this community. This is a newsletter where I aim to bring you a 4-minute read every week to help you build your healthy life. Just 4 minutes, that’s all you need.

Today’s quick bites:

• “Touch grass”: why it’s essential for managing your stress and health

• How stress contributes to weight gain

• Quick tips to start managing your stress today

"Touch Grass": Why It’s Essential for Managing Stress and Health

You’ve probably heard the phrase “touch grass” as a nudge to step away from the screen and reconnect with nature. From my conversations particularly with people in their early 20s, a recurring theme is how stress is affecting their physical health. Heard of “cortisol belly”? It’s trending as more people discover the link between elevated cortisol—the stress hormone—and belly fat. Unfortunately, this isn’t just a trend; it’s backed by science. High stress equals high cortisol, leading to physical changes, particularly around your midsection.

How Stress Wreaks Havoc on Your Gut Health

Stress doesn’t just mess with your mind—it disrupts your gut, too. Here’s how:

1. Disrupted Gut-Brain Connection: Stress can break the communication between your gut and brain, leading to bloating, discomfort, and irregular bowel habits.

2. Altered Gut Microbiota: Chronic stress reduces beneficial gut bacteria, paving the way for digestive issues and inflammation.

3. Increased Gut Permeability: High stress can lead to a “leaky gut,” where toxins escape into your bloodstream, causing inflammation.

4. Slowed Digestion: Stress diverts blood flow away from your digestive organs, leading to constipation and bloating.

5. Increased Acid Production: Stress causes a cascade of events in our body to release more gastric acid than normal, which can trigger acid reflux.

6. Appetite Changes: Stress might cause you to overeat or lose your appetite.

How Stress Contributes to Weight Gain

When stressed, your adrenal glands release cortisol to help you cope. While this is helpful in short bursts, chronic stress keeps cortisol levels high, leading to:

1. Increased Appetite: Cortisol triggers cravings for sugary and fatty foods.

2. Fat Storage: High cortisol promotes abdominal fat, the most harmful type, linked to health risks like heart disease.

3. Insulin Resistance: Chronic stress leads to insulin resistance, making it harder to manage blood sugar levels.

4. Muscle Breakdown: Elevated cortisol breaks down muscle, reducing your metabolism and leading to weight gain.

Many years ago our body’s stress response evolved to protect us from immediate dangers. Now, stress comes from work, finances, societal pressures, relationships, and more, keeping our bodies constantly alert. While it’s essential to handle these modern-day stressors, long-term stress can be damaging.

Quick Tips to Start Reducing Stress Today

1. Touch grass—literally. Reconnect with nature to recharge.

2. Exercise regularly—even a short walk helps.

3. Prioritize sleep—7-9 hours is the sweet spot.

4. Stay connected—talk to loved ones to reduce isolation.

5. Set boundaries—know your limits and prioritize tasks.

6. Start a new hobby—something you enjoy.

7. Clean your space— your external world is a direct reflection of your internal world

8. Eat a balanced diet—nourish your body to help manage stress.

Managing stress is essential for keeping both your mind and body in check. Implement these simple tips to start making a difference today.

References:

1. Varanoske AN, McClung HL, Sepowitz JJ, et al. Stress and the gut-brain axis: Cognitive performance, mood state, and biomarkers of blood-brain barrier and intestinal permeability following severe physical and psychological stress. Brain Behav Immun. 2022;101:383-393. doi:10.1016/j.bbi.2022.02.002

2.  Konturek PC, Brzozowski T, Konturek SJ. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach, and treatment options. J Physiol Pharmacol. 2011;62(6):591-599.

To your relaxation,

The Posana Team