Stress and Food Relationship

Stress and Food Relationship

Stress is part of life for every individual on the surface of the earth, coming in different forms and intensities. Whether it be meeting deadlines at work, completing school assignments, having a difficult child, or handling relationship issues, we all have to deal with such problems at some point in life. These requirements of daily living place demands on our bodies, causing a state of emotional and physical tension referred to as stress. When properly harnessed, mild anxiety is beneficial as it propels us towards the achievement of goals. With increasing severity, stress becomes more disastrous.

Various individuals have different stress thresholds and also employ peculiar mechanisms to cope with stress. Therefore, it is crucial to appreciate that two people exposed to the same demanding situations may react differently based on the above fact. There are diverse ways of handling stressful situations, and change in eating habits is seen in the majority of those with moderate to severe stress.

How does stress affect food intake?

As have been observed by numerous professionals, there is a definite relationship between stress and appetite changes though it varies from person to person. When under stress, the body releases cortisol (the stress hormone), which leads to craving and increased intake of sugary foods. This is caused by the brain interpreting changes in hormone level as an increased need for energy to help fight the stress. On the other hand, fear can also limit the quantity of food one consumes as people focus more on the stressors and ignore the hunger cues. One, therefore, loses track of his/her appetite and can go for very long stretches without eating.

Signs of an unhealthy relationship with food

Stress may lead to either increased or decreased need and intake of food. Individuals who experience increased appetite when stressed practice emotional eating as a way to self-soothe. However, emotional eating negatively impacts the body, as indicated by the following:

1. a) Craving for non-nutritious types of food

The majority of people, when stressed, develop a strong urge to take certain kinds of food that are mostly sweet to taste and rich in fat content. These, on most occasions, are candies, fries, and other sweetened products. Initially, one feels better after eating and may form a perception that such food is a stress reliever. When taken consistently, a vicious cycle of unhealthy eating develops, given the low nutritive value of foods that people often crave for.

1. b) Overeating

Stress may give a feeling of inner emptiness and significantly destabilize our emotions. Some individuals indulge in eating in an attempt to fill this emotional void even without being hungry. In this case, one completely misses the body cues of satiety since food is not the recommended remedy, and the sought-after satisfaction is never achieved. The result is overeating.

1. c) Unintended weight gain

Frequent overindulgence and consumption of junk foods due to craving can lead to weight gain beyond the recommended levels. One is thus predisposed one to other medical conditions such as diabetes, fatty liver diseases, hypertension, and even heart disease.

1. d) Developing eating disorders

Eating to obtain comfort during stress may be a great challenge to deal with because of the associated effects. When it causes weight gain, the individual may begin a cycle of binge eating to continue relieving stress and purging to avoid putting on weight. Others still may start dieting to cut down weight. None of these is beneficial to the body and may lead to severe electrolyte imbalance.

How to curb emotional eating?

Now that stress may be inescapable, one must develop proper ways of managing food-related disorders resulting from the stress. These can help reverse the adverse effects seen later on and grant an upper hand in handling the situation. Below are some of the ways to explore:

1. a) Employing more effective ways of dealing with stress

It’s almost impossible to eliminate all stressors from one’s life. However, there are very effective ways of handling stress such as relaxation exercises, reducing commitments both in personal and work life, having enough rest, and many others. Meditation is reported to be very important in lowering stress.

1. b) Mindful eating

We rarely take note of our eating habits, especially when under pressure as we eat while glued to our computers, chatting, surfing online, or watching TV. As a result, we end up taking more than the intended amounts. Removing any distractions while eating enables us to pay attention to the body cues of satiety, thereby preventing food overindulgence.

1. c) Start eating healthy

Though this sounds simple and easy, changing eating habits completely cannot be realized overnight. It requires little modifications spread over time, for example, cutting down on the amount of processed foods consumed. Increasing the number of fruits and vegetables in your diet is one strategy to help reduce other less nutritious foods one may use.

1. d) Seeking professional help

If one develops a stress-related eating disorder, it is imperative to seek advice from trained personnel such as a psychologist. An empathetic therapist can help one get back on track and even overcome the stressor.

Does stress affect metabolism?

Not only does stress affect how much food one takes, but it also affects the breakdown of the same food after it is absorbed. A study carried out recently revealed that those who report one or more stressors in a day burn approximately 104 calories fewer than those who are stress-free. Metabolism is markedly slowed following the intake of a high-fat meal while under stressful conditions. Consequently, weight gain may occur in cases of prolonged stress.

Finally, everyone needs to understand their stress triggers, response, and identify the best ways to cope with the stressor. In connection to food, stress can result in emotional eating or loss of appetite for a prolonged duration. Both have medical implications and needs to be carefully evaluated and managed.