Stress eating can wreck your weight reduction goals—the bottom line is to seek out ways to alleviate stress without overeating.
There is lots of truth behind the phrase “stress eating.” Stress, the hormones it releases, and the consequences of high-fat, sugary “comfort foods” push people to overeat. Researchers have linked weight gain to emphasize, and nearly 1 / 4 of Americans rate their stress level as an 8 or higher on a 10-point scale, based on a survey by the American Psychological Association.
In the short term, stress can turn off the appetite. The nervous system sends messages to the adrenal glands above the kidneys to pump the hormone epinephrine (also called adrenaline). Epinephrine helps trigger the body’s fight-or-flight response, a brand new physiological state that temporarily stops eating.
But if the stress persists, it’s a special story. The adrenal glands release one other hormone called cortisol, and cortisol increases appetite and may also stimulate general motivation, including the urge to eat. Once a stressful event is over, cortisol levels should drop, but when the stressor doesn’t go away — or if an individual’s stress response is stuck within the “on” position — cortisol can remain elevated.
Stress eating, hormones and hunger
Stress also seems to affect food preferences. Several studies—lots of which have been conducted in animals—have shown that physical or emotional stress increases the intake of foods high in fat, sugar, or each. High cortisol levels, combined with high insulin levels, could also be responsible. Other research suggests that ghrelin, an “appetite hormone,” may play a task.
Once eaten, foods high in fat and sugar have a feedback effect that reduces stress-related responses and emotions. These foods are truly “comfort” foods in that they seem to combat stress – and this will likely contribute to people’s cravings for these foods as a consequence of stress.
Of course, overeating is not the only stress-related behavior that may pack on the kilos. Stressed people also lose sleep, exercise less and drink more alcohol, all of which may result in weight gain.
Why do people eat stress?
Some research suggests gender differences in stress-coping behavior, with women more prone to eat and men to drink or smoke. And a Finnish study of greater than 5,000 men and ladies showed that obesity was related to stress-related eating in women but not in men.
How much cortisol people produce in response to emphasize may factor into the stress-weight gain equation. In 2007, British researchers designed an ingenious study that showed that folks who responded to emphasize in an experimental environment with high cortisol levels tended to snack more in response to each day stressors of their normal lives than low cortisol responders.
How to alleviate stress without overeating
When stress affects one’s appetite and waistline, an individual can prevent further weight gain by ridding the refrigerator and cupboards of high-fat, sugary foods. Having these “comfort foods” available is just inviting trouble.
Here are another suggestions for coping with stress:
Meditation. Countless studies have shown that meditation reduces stress, although most research has focused on hypertension and heart disease. Meditation may also help people be more mindful about their food selections. With practice, an individual may have the option to higher concentrate on the urge to achieve for comfort foods filled with fat and sugar and stop the impulse.
exercise Although cortisol levels vary depending on the intensity and duration of exercise, overall exercise can offset among the negative effects of stress. Some activities, resembling yoga and tai chi, have elements of each exercise and meditation.
Social support. Friends, family, and other sources of social support appear to influence the stress that folks experience. For example, research shows that folks working in stressful situations, resembling hospital emergency departments, have higher mental health in the event that they have adequate social support. But even those that live and work in situations where the stakes usually are not so high need assistance from family and friends every now and then.