Why Stress Makes One Overeat or Not Eat at All, and How to Overcome It
Health reports indicate that stress, the hormones it unleashes, and the impacts of sugary and high-fat comfort foods drive people toward overeating.
There are countless reasons for stress. It can be due to a fight with a partner, a problem at work, financial worries, and the list goes on. Most of the time, following a particular stress feeling, people resort to "stress eating."
Stress, the hormones it unleashes, as well as the impacts of sugary and high-fat comfort food, drive people toward overeating.
In connection to this, researchers have associated stress with weight gain, and based on a survey by the American Psychological Association, about 25 percent of Americans rate their level of stress as at least an eight on a scale of one to ten.
In the short term, stress can shut down a person's appetite. Such an occurrence takes place when the nervous system sends messages to the adrenal glands on top of the kidneys to pump out the adrenaline.
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Adrenaline and Eating Habit
Also called "epinephrine", adrenaline helps activate the fight-or-flight response of the body. Such a reaction is an accelerated physiological condition that momentarily pauses the regular eating habit.
If the feeling of stress continues, it becomes a different story. Experts say that the adrenal glands are emitting another hormone known as "cortisol," which increases one's appetite and may ramp up enthusiasm or inspiration at large, which includes the drive to eat.
The moment a stressful incident is over, the levels of cortisol are expected to drop. However, if the stress stays, or if an individual reacts so that stress gets trapped on the "on" position, cortisol remains high.
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Impact of Stress in Metabolism and Food Preference
Stress does not just impact an individual's eating habits. According to research, it can also affect metabolism.
In one of the most recently-conducted studies, respondents who reported a single or more stressor in the past 24 hours burned 104 calories less compared to non-stressed individuals during the period after they consumed a high-fat meal.
Researchers explained that the presence of one or more stressful occurrences a day before eating at least one meal rich in fats tend to slow the metabolism. This was evident as stressed individuals see a weight gain of 11 pounds in one year.
Studies also reveal that stress appears to impact a person's preference in food. Several other studies have shown that both emotional and physical distress increases the consumption of foods rich in fat or sugar or both.
Once consumed, sugar- and fat-rich foods appear to have a response effect that dampens stress linked to emotions and reactions.
Such foods are considered "comfort foods" in that they appear to contradict stress, and this may help in the self-persuaded food cravings of people.
Certainly, overeating is not just a behavior related to stress that can add extra pounds. Stressed individuals lose sleep as well, work out less, and drink more alcoholic beverages-all of which are contributors to weight gain.
How to Avoid Overeating when Stressed
Experts say that the best way to fight stress or avoid overeating when stressed is to be watchful of the things that activate stress eating and to be prepared to combat such urge.
For example, if you're prone to overeating, experts say that it is important to know your triggers, know the things that stress you out, and be ready for them.
This means that you should be armed with healthy snacks. And, if there comes a need for you to eat, at least you have something for your body's nourishment.
Additionally, it is a good idea to scan your workspace and keep away items that will contribute to your anxiety. Maybe, have a stress ball handy.
Or you can also try taking a break for five minutes by closing your eyes and taking some deep breaths. This will help alleviate the feeling of stress.
Lastly, experts also recommend that exercising regularly and guaranteeing that you're getting adequate sleep every night will help you better manage challenges that come your way anytime, anywhere you are.
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Aug 03, 2020 11:00 AM EDT
