Do you know why you crave comfort food only when you’re stressed? Read on to learn the science behind it and how to handle it.
Not being stressed is a bliss in the contemporary era where everyone is in a race to hustle. Stress has become an inevitable part of life. Its effects on our eating patterns are often ignored. Stress causes our body to release hormones like cortisol and adrenaline, which can interfere with our natural hunger signals and lead to emotional eating. Many turn to food as a coping strategy, especially during times of stress, which fuels the desire for sugary, high-fat “comfort foods.”
These poor eating habits can lead to weight gain, digestive disorders, and long-term health problems. It is essential to understand the emotional and physiological factors that contribute to stress-induced eating in order to form better eating habits. People can regain control over their eating habits and improve their overall health by treating the emotional and physical components of stress.
How does stress affect eating habits?
The “fight or flight” reaction is triggered when the body experiences stress and releases chemicals such as cortisol and adrenaline. In addition to preparing the body for imagined dangers, this physiological response has a significant impact on our eating habits. For example, it is well known that elevated levels of cortisol can lead to cravings for high-calorie, fast-acting energy sources, such as sweet or fatty foods. It can be difficult to distinguish between emotional cravings and physical hunger as a result of this hormonal change that interferes with normal hunger signals.
- Emotional or stress eating: Many people turn to food as a strategy to cope with stressful situations. According to Simrat Kathuria, CEO and chief dietician at The Diet Xperts, stress or emotional eating often causes people to turn to comfort foods (foods high in fat, sugar and salt) that provide short-term emotional comfort but They have long-term effects. health benefits. Dopamine, the feel-good neurotransmitter, can be released in response to certain foods, momentarily reducing stress but eventually promoting poor eating patterns and weight gain. Unfortunately, these dietary decisions can create a vicious cycle because, as stress levels increase, the body may begin to seek out more unhealthy foods.
- Hormonal influence on appetite: The hormone cortisol, which is released in stressful situations, is the main factor in stress-related eating. High cortisol levels can lead to increased hunger and desire for quick energy sources, including comfort foods and sugary snacks. As a result, people may consume more calories than they need, which often leads to weight gain and unhealthy eating habits. It has been shown that long-term stress can also interfere with other hormones that control appetite, including ghrelin and leptin, making it difficult to control hunger and satiety signals.
- Impact on the regulation of appetite and digestion: In addition to influencing desires, stress also interferes with digestion. Stress causes the body to redirect resources from digestion to more urgent survival needs, which can lead to nausea, bloating, and even loss of appetite. Some people suffer from heartburn or irritable bowel syndrome (IBS) as a result of stress. The body’s ability to control appetite and nutritional absorption can be further complicated by irregular eating patterns caused by this alteration in the digestive process.
How to control stress when eating?
- Why eat a balanced diet??Eating a variety of nutrient-rich foods, such as lean proteins, fiber-rich vegetables, and healthy fats, helps regulate blood sugar levels and reduce stress-induced cravings. That is why a balanced diet is so important. This method supports long-term well-being in addition to stress management.
- Mindful eating: Additionally, mindful eating is an effective strategy to prevent emotional eating. Even in stressful situations, people can avoid overeating and choose healthier foods by focusing on the eating experience: slowing down and watching for hunger cues.
- Hydration: Maintaining sufficient hydration is essential because stress-induced dehydration can intensify feelings of exhaustion and irritation.
In the end, managing stress and how it affects diet requires a multifaceted strategy. Healthy eating habits combined with stress reduction strategies, such as exercise and mindfulness, can help people regain control over their food choices and improve their physical and emotional well-being. As stress remains a typical phenomenon in life, it is essential for overall well-being to take proactive steps to manage its impact on diet.
