Captain's Log - November 08, 2012

Hello internet people,

Sorry I have been quiet lately. I have been doing a lot of reading but haven't had much time to summarize and post. My contract at my current job ends in December (I was filling in at this location for a maternity leave) so I am on the job hunt once again. BUT, I am in the process of typing up some more of my highlighted articles/scribble notes (Including Article 7 that is part of the new guideline I posted today).

PACO (my gut) is down a 1/2 inch since the first guideline. I haven't stuck to it 100% diehard but the effort I have made has really helped. I try to eat lower carb options during the day and then I can have pasta or a potato or whatever at dinner with no worries. I used to eat bagels A LOT for breakfasts/lunches and just toning that down has been helpful. It's not that hard because you don't feel really deprived, you just say "I can have that food at dinner or as a treat for dessert".

I have put the new guideline into action this week. I have a bag of nuts at my desk for if I get hungry in the afternoon (protein and good fats instead of the temptation of chips or cookies) and I have been taking vitamin C caps (I'm not a huge fan of oranges or orange juice) so this works for me. I have been keeping up with walking. My uncle and I walk 4 days a week, even if its just a couple times around the block. I have also been trying to take 10 seconds a couple times a day to close my eyes and take a few deep breaths - even if I'm not stressed. Just to relax.

That's all for now :)

Amanda

GUIDELINE #2

GUIDELINE #2

Manage stress hormones, especially Cortisol using relaxation, aerobic exercise that releases feel good endorphins (ARTICLE 6) and a higher consumption of monounsaturated fatty acids; intake of dietary fiber, vitamin C, and alcohol (ARTICLE 7)

ARTICLE SUMMARY #6

ARTICLE SUMMARY #6

Drapeau, V., Therrien, F., Richard, D., & Tremblay, A. (2003). Is visceral obesity a physiological adaptation to stress? Panminerva Medica, 45(3), 189-95.

·         Visceral obesity is associated with a disruption of the functioning of the HPA axis

-       HPA Axis stands for “hypothalamic-pituitary-adrenal axis” and is basically acts as a liaison communicating the interactions between the hypothalamus, pituitary gland and adrenal glands. It plays a huge  part of the system that controls the body’s  reaction to stress

·         Abdominal fat storage has been associated with when the HPA-Axis is set off by stress

·         HPA axis activation increases cortisol production which has been shown increase appetite, consumption of food and anti-thermogenic effects (this is the opposite of a thermogenic effect which produces weight loss)

·         “Since abdominal adipose tissue has more cells per mass units, higher blood flow and more glucocorticoid receptors, glucocorticoids affect abdominal fat to a greater extent than subcutaneous adipose tissue” (I quoted this because I couldn’t word it any more clearly myself)

·          Cushing's syndrome is evidence that links overproduction of cortisol (hypercortisolemia) and accumulation of central fat.

-       Visually, people with Cushing’s Syndrome are centrally obese. They carry all of their weight in abdominal area and face (“moon face”). They tend to have more slender limbs and a very small bum. There are lots of pictures on the internet if you are interested.

·         “Hervey's hypothesis”suggests that fat cells take up and metabolizes cortisol and has a regulatory effect that adapts the body into accumulating visceral fat in response to stress.

-       Evidence shows obesity is associated with an increased cortisol clearance. Hormonal and enzymatic changes have been implicated in this preferential body fat accumulation in response to stress.

·         Genetics can emphasize this belly fat storage

·         Article discusses that this could be a vicious cycle. People gain weight because stress and excess weight causes stress  - they clearly state that “Even if the available literature does not permit to establish clearly which comes first, it suggests that visceral obesity could represent a non optimal physiological adaptation to stress”

·         Article suggests that treatment of visceral obesity  should focus on stress management to help break the stress/fat circle.