Stress Eating: in times of intense stress and anxiety, overeating is a reality, with food itself becoming a form of comfort, providing instant relief and pleasure.
But when food consumption tends to turn into overeating, we are talking about stress eating – overeating due to intense emotions.
But why does stress eating happen?
There is a scientific explanation for what happens to the body when it experiences intense anxiety or stress. According to a 2013 study, levels of stress hormones – cortisol and insulin – are rising. This results in these hormonal changes activating the hunger hormones – particularly ghrelin.
The result is that a pattern of eating behaviour is created, characterised by intense hunger and a preference for fatty or sugary foods and a feeling of not being full.
And while stress eating gives the illusion of removing stress in the short term, in the long term it leads to weight gain and disruption of a healthy relationship with food, with women tending to be more prone to such eating behaviour, according to a 2015 study.
Dealing with stress eating
But how can this eating behaviour be treated and how can our (healthy) relationship with food be restored?
1. Attention to the signs
The body reacts to stressors.
This is the first of the three stages of stress, according to the “father” of stress theory Hans Selye – called the “alarm stage of stress”.
During this stage, the body begins to release cortisol and epinephrine.
One should be aware of this and try to eliminate and deal with the stress immediately in any way possible: either by going for a walk to clear one’s mind, or by taking a few deep breaths.
2. Redefining food
Stress eating is unhealthy because most people who engage in this eating behavior seek out foods without nutrients.
This is because junk food offers instant gratification. Unlike healthier food options that are considered less interesting. While it is a kind of forbidden food, in the sense that its consumption should be avoided.
A dietary mindset should therefore be adopted, whereby no food is forbidden and all foods can be enjoyed and consumed, but always in moderation.
Otherwise, when one succumbs to dietary indiscretions, the brain is unable to stop eating such foods.
Research from 2017 suggests that especially in times of stress, negative emotions “trigger” overeating.
3. Recognition and decoding of hunger and stress eating
In times of intense stress and anxiety, one is more likely to consume the snack that is in one’s field of vision. Either the one that is easily accessible. Even when not feeling hungry.
In this case, one should ask oneself if one is really hungry or if some other emotion leads to eating, reports Logo Diatrofis.gr
In the second case, it is imperative to recognize these feelings and at the same time try to eliminate them.
In this case too, alternative strategies to combat them should be sought.
Identifying the stressors will help to decode food consumption due to hunger or stress.
