Dear Jacquie

Your queries about natural health answered by Jacquie Lane from the College of Naturopathic Medicine

Dear Jacquie,
I’ve got a lot of weight around my middle even though I work out regularly in the gym. My wife tells me I eat healthily but I do feel very stressed and have read somewhere that this can have an effect, how?
TL, Saltdean

Dear TL
Firstly, well done and keep up with the exercise! For men, excess weight tends to settle around the middle, conversely for women it tends to settle around the hips and thighs, that is, unless other factors come into play: primarily hormones, in particular cortisol, one of the stress hormones.

When your body gears up to deal with stress both mental and physical, the hormones adrenaline and cortisol are released to jump-start fats and carbohydrates in your body for quick energy and it stimulates insulin to be released for the maintenance of blood sugar levels. The end result of these actions can be an increase in appetite and, as cortisol directs the necessary energy to meet the increased needs of your muscles or brain in responding to the stress, the excess may end up being stored in the metabolically active fat cells around our middle.

Weight gain or loss is dependent on a number of factors including resting metabolic rate, food intake, amount of exercise, and even the types of food consumed and the times of day food is consumed.

So firstly, try and deal with the stress levels by addressing the factors causing it. Add to your workout programme activities that may help reduce stress hormones like yoga and meditation, swimming or even a regular massage.

Secondly, check that your diet really is healthy by including seven portions of vegetables, fruits and salads. Choose healthy protein sources such as fish, turkey, beans and lentils. Omit refined carbohydrates such as white bread, biscuits, cakes, confectionary, which includes cereal bars that can be full of sugar. Carbohydrates will settle around your middle as storage for future use, unless you are doing a lot of aerobic exercise such as running or rowing. Try excluding carbohydrates after 7pm in the evening and stick to wholegrain choices at other times of the day.

A nutritional therapist can help you put together some specific recipes for you and your family. See your health professional for advice.

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If you would like to train to become a nutritional therapist, please book to attend CNM’s next open evening in Brighton. Call 01342 410505 or visit www.naturopathy-uk.com