Do you enjoy a sweet treat after stressful situations? This eating style is known as stress eating.
It is also known as emotional eating. This refers to the use of food to combat stress and other negative emotions.
Overeating and stress have always been inextricably linked, especially after the events of the past two years.
Stress will not go away and eating stress-related foods will lead to weight gain. This can increase your risk of developing chronic diseases.
Here’s how to overcome stress and improve your overall health.
Psychological and Physiological Factors that Affect Eating Habits
The American Psychological Association found that 42% of Americans reported unwelcome weight gain during the COVID-19 pandemic. The average weight gain was 29 lbs.
During the pandemic, many people succumbed to stress eating. Similar phenomena were observed in many parts of the globe, including Spain and France.
What does stress have to do eating? Here are the facts.
The Stress-Eating Paradox
The hypothalamic-pituitary-adrenal (HPA) axis plays a vital role in how humans respond to stress.
When exposed to acute stress, the corticotropin-releasing hormone (CRH) — which regulates the HPA axis — triggers a cascade of events. This includes activating the adrenocorticotropichormone (ACTH), which triggers cortisol, the primary stress hormone.
Our fight or flight response activates in the face of danger. This can cause physiological, psychological, or behavioral changes.
To ensure your survival, the body uses most of its energy for brain and muscle functions. Other functions like reproduction, appetite, digestion and digestion are largely neglected.
In response to stress, it is important to suppress appetite and food intake.
The paradox is, however, that overeating or undereating can be caused by stress.
Stress as a Threat Challenge
The psychological determinants of stress could be a way to explain the stress-eating phenomenon.
How we respond to stress can be affected by how we perceive it. If a person feels stressed and doesn’t have the resources or the ability to cope, they may perceive stress as a threat. This activates the HPA stress response. This causes the release of cortisol, which can increase appetite.
On the other hand, a person who sees a situation as controllable and has adequate resources to cope with it may perceive stress as a “challenge.” This, in turn, stimulates the sympathetic-adrenomedullary (SAM) axis. The SAM triggers the release of adrenaline, which can shut down digestion.
One study found that people who perceive stress as a threat are more likely than others to indulge in stress eating and binging.
Studies also suggest that women, overweight people, and those with a restrictive diet have a poor-quality food choices. This could explain why stress-eaters are attracted to comfort foods, which are often high in fat, salt, and sugar.
Visceral fat can also be caused by chronic stress exposure.
Stress eating can lead to diet-related illnesses in the face of the current obesity crisis. This is particularly relevant since studies have shown that an higher body mass index (BMI), was associated with increased food intake during the pandemic.
How to avoid stress-related weight gain and overeating
Stress is something we cannot avoid, but we can control how we react to it. Instead of dwelling on it,
You don’t have to revert to unhealthy habits like emotional eating or stress. Instead, choose healthier behaviors that won’t pose a risk to your overall health.
Here are some tips to help you avoid stress-related weight gain and overeating during the holiday season.
1. Mindful eating is possible
Mindful eating means being more mindful about what you eat. Mindful eating is about listening to your body and determining if it is hungry.
Mindful eating teaches you to recognize physical cues and distinguish between physical and emotional hunger.
Many studies have shown that mindful eat can reduce cravings, emotional eating, portion sizes, and BMI.
It’s almost the holidays, so it’s a good time to start practicing mindful eating. Do not get too caught up in the holiday festivities. It will be difficult to shed those extra pounds after the holidays.
2. Make Healthy Snacks Before You Have to
According to one study, people are more likely to Overeat in the afternoon and evening. Stress can make this tendency even worse.
You’ll be less likely than ever to order takeout, eat junk food or wait for your dinner by making healthy snacks. Even if you are still eating to deal with stressful situations, it is better that you eat something healthy.
3. Keep a Food Diary
An food diary will help you keep track your eating habits. This tool can be used to identify triggers and cues that could lead to stress eating.
It is possible to keep track of when you feel hungry and adjust your eating habits accordingly. This will help you determine if your eating habits are triggered by stress or physical hunger.
It is possible to keep track of the portion sizes in your food journal. You can indulge occasionally, but this will help you to eat the right amount.
4. Incorporate Stress-Busting Supplements
You can reduce your urge to overeat by finding other ways to manage stress. Meditation, regular exercise, and spending time with loved one are all great stress relievers.
Stress-busting supplements can be added to your daily routine. Ashwagandha, an herb ingredient, can lower anxiety and stress levels.
Participants with chronic stress were given 300mg of ashwagandha twice daily over 60 days. The participants showed significant decreases in stress levels when compared to the placebo.
Xendurance’s Creamer and Adaptogens is also available. It’s enriched with natural ingredients such as KSM-66 Ashwagandha and Reishi.
5. Stop Temptation
If you keep an abundance of tempting treats in your home, you are more likely to overeat.
One study showed that high-calorie foods were more difficult to control than low-calorie ones.
Even though you may think you are only having one bite or that you will have a small amount, it is not easy to say that.
It’s better to keep snacks and other treats in the pantry or close cabinets if you have to bring them home. This reduces the temptation to indulge and visual exposure.
Stress Eating: The Root Cause
Eating and stress are closely linked. Many people find comfort food a way to relax after a stressful or tiring day. Although comfort foods can make us feel better, it is a significant risk to our health.
The risk of developing chronic diseases is increased when you stress eat.
It’s best to tackle stress head-on with coping strategies that don’t cause long-term damage.
It won’t be easy to improve your eating and stress response. It is better to set realistic and modest goals than to restrict yourself. Even a modest weight loss of 5% can have a positive impact on your overall health.
It is important to be aware of your stress levels and to make a commitment to overcoming them.
