1/21/2023 (Originally posted 12/28/2021)
Stress has a 2-way relationship with eating.
Stress can cause us gain weight; stress can ALSO make us lose weight – both unhealthy side effects!
I’m sure you’re familiar with terms like “stress eating” and “comfort foods”.
Increased stress will not only influence eating habits (if you allow it to..) can also affect your productivity, relationships, and sleep quality.
At some point, all of us have probably indulged in unhealthy eating habits due to increased stress.
The results are normally MORE STRESS!! And guilt about our bad decisions.
A 2013 APA (American Psychological Association) study reported:
– 38% of adults say they have overeaten or eaten unhealthy foods in the past month because of stress.
– Half of these adults (49%) report engaging in these behaviors weekly or more.
– 33% of adults who report overeating or eating unhealthy foods because of stress say they do so because it helps distract them from stress.
– 27% of adults say they eat to manage stress and 34% of those who report overeating or eating unhealthy foods because of stress say this behavior is a habit.
A February 2021 Harvard Medical School publication reported the following:
– Stress from work and other sorts of problems correlates with weight gain, but only in those who were overweight at the beginning of the study period. One theory is that overweight people have elevated insulin levels, and stress-related weight gain is more likely to occur in the presence of high insulin.
– How much cortisol people produce in response to stress may also factor into the stress–weight gain equation. In 2007, British researchers designed an ingenious study that showed that people who responded to stress with high cortisol levels in an experimental setting were more likely to snack in response to daily hassles in their regular lives than low-cortisol responders.
– Stress also seems to affect food preferences. Numerous studies — granted, many of them in animals — have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. High cortisol levels, in combination with high insulin levels, may be responsible.
Other research suggests that ghrelin, a “hunger hormone,” may have a role.
– Once ingested, fat- and sugar-filled foods seem to have a feedback effect that dampens stress related responses and emotions. These foods really are “comfort” foods in that they seem to counteract stress — and this may contribute to people’s stress-induced craving for those foods.
– Overeating isn’t the only stress-related behavior that can add pounds. Stressed people also lose sleep, exercise less, and drink more alcohol, all of which can contribute to excess weight.
Why do I list so many statistics/findings?
Because AWARENESS is key to avoiding stress eating.
Most if not ALL of the times that we stress eat it’s a very “involuntary” response – almost like we don’t even REALIZE we are doing it – even if we do – the portions and food quality will be ignored – every time.
So realize this- identify when stress eating about to happen – or has started (this could actually be a form of spiritual fasting – a topic for another post) – avoid the kitchen pantry – go for a walk – maybe exercise or start/continue journaling about your experience (how I got here..), regardless, be aware that stress eating is simply a BAD HABIT – like chewing your nails or picking your nose (sorry..) – that can be identified and properly controlled. You won’t win every battle here; point is to reduce the damage for most.
Methods to relieve stress without overeating:
– Start you day off right with a planned schedule, proper nutrition, and a positive attitude.
– If you arrive at work stressed, you will be more reactive to workplace stress.
– Relaxation
– Meditation
– Exercise
– Breathing exercises – Deep Breathing, Breath Focus, Equal Time In/Out, Progressive Muscle
– Social support – Family, friends and co-workers
Activities, such as yoga and tai chi, have elements of both exercise and meditation.
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