Indulging in excess food consumption isn't solely about cravings: Guidelines to prevent overeating due to stress
Stress got you feeling bloated and overwhelmed? You might be misjudging how stress impacts your munchies, according to Dr. Kristin Javaras, an associate psychologist at McLean Hospital in Massachusetts and assistant professor at Harvard Medical School. Sure, we've all heard about stress eating, but it's probably more complicated than just chowing down on a bag of chips during a heated argument.
What's the deal with stress eating then? Well, much of what we know comes from popular culture references like TV shows, films, or social media. Research on the behavior is mainly from surveys that rely on people remembering their eating habits during tough times—and, let's face it, our recollections can get fuzzy when we're emotionally charged.
As Javaras pointed out in a webinar with the Brain & Behavior Research Foundation, our perceptions can change when under stress, making it challenging to accurately describe how our eating behavior is affected. So, you may remember devouring that tub of ice cream after a breakup, but are you forgetting about the times you ate less when juggling a hectic work schedule?
Many people actually eat less when acutely stressed, especially in intense situations. This is because they might not have time to eat or, ironically, the stress itself could suppress their appetite. However, when the body experiences chronic stress, hormone levels can rise, stimulating appetite and promoting fat storage—particularly in the abdomen.
When this happens, comfort foods high in fat and sugar become our go-to, triggering our brains to release dopamine, offering a temporary sense of relief. Unfortunately, this short-lived pleasure is often followed by guilt or regret. So, that doughnut might not be as comforting as you think.
Research has shown that approximately 40% of people eat more when stressed, 40% eat less, and 20% don't change their eating habits. But consuming high-calorie, high-sugar, and high-fat comfort foods during stress can lead to weight gain, especially around your waistline.
One study discovered that comfort food does not on average reduce stress. In fact, replacing unhealthy comfort foods with fruits and vegetables did not make a difference in participants' stress levels. If you're looking to avoid overeating and counteract cravings, experts suggest keeping a journal to document your emotional triggers, categorize them as physical or emotional hunger, and find alternative distractions like exercise, reading, or practicing mindfulness.
The more you're able to get through a craving without giving in, the more you're retraining your brain to not need food as a coping mechanism. If you find yourself stress eating once in a blue moon, don't worry about it too much. Just remember, it's about striking a balance and taking care of your health in the long run.
- Stress management is important for weight management, as researchers have found that consuming high-calorie, high-sugar, and high-fat comfort foods during stress can lead to weight gain, particularly around the waistline.
- When experiencing chronic stress, hormone levels can rise, stimulating appetite and promoting fat storage, which can contribute to poor health and mental-wellbeing.
- To counteract stress eating and avoid overeating, experts suggest keeping a journal to document emotional triggers, categorize them as physical or emotional hunger, and find alternative distractions like exercise, reading, or practicing mindfulness, as this can help retrain the brain to not rely on food as a coping mechanism.
