Why does stress lead to food cravings? Here is how to manage stress eating

Do you know why you crave comfort food only when you are stressed? Read on to know the science behind it and how to manage it.

Being not stressed is a bliss in the contemporary age where everyone is engaged in a race to hustle. Stress has become an inevitable part of life. Its effects on our eating patterns are frequently disregarded. Stress causes our bodies to release hormones like cortisol and adrenaline, which can interfere with our natural hunger signals and cause emotional eating. Many turn to eating as a coping strategy, particularly during stressful times, which fuels desires for sugary, high-fat “comfort foods.”

Weight gain, digestive disorders, and long-term health difficulties might result from these bad eating habits. It is essential to comprehend the emotional and physiological factors that contribute to stress-induced eating in order to form better eating habits. People can recover control over their eating habits and enhance their general health by treating the emotional and physical components of stress.

How Stress Impacts Dietary Habits?

The “fight-or-flight” reaction is triggered when the body experiences stress and releases chemicals like cortisol and adrenaline. In addition to preparing the body for imagined dangers, this physiological response has a significant impact on our eating habits. For instance, it is well recognised that elevated cortisol levels can cause cravings for high-calorie, quick-acting energy sources, such as sweet or fatty foods. It may become challenging to distinguish between emotional cravings and physical hunger as a result of this hormonal change that interferes with regular hunger cues.

• Emotional or Stress Eating: Many people turn to eating as a coping strategy when they’re under stress. According to Simrat Kathuria the CEO and Head Dietitian at The Diet Xperts, stress or emotional eating frequently causes people to reach for comfort foods – foods heavy in fat, sugar, and salt-which provide short-term emotional solace but have no long-term health benefits. Dopamine, the “feel-good” neurotransmitter, may be released in response to certain foods, momentarily reducing stress but eventually promoting poor eating patterns and weight gain. Unfortunately, these dietary decisions can create a vicious cycle because, as stress levels rise, the body may start to seek more unhealthy foods.
• Hormonal Influence on Appetite: The hormone cortisol, which is released under stressful situations, is the main factor in stress-related eating. Increased hunger and a desire for rapid energy sources, including comfort foods and sugary snacks, can result from high cortisol levels. People may eat more calories than they require as a result, which frequently leads to weight gain and unhealthy eating habits. It has been demonstrated that long-term stress can also interfere with other hormones that control appetite, including ghrelin and leptin, making it more difficult to control hunger and fullness signals.
• Impact on Appetite Regulation and Digestion: In addition to influencing desires, stress also interferes with digestion. Stress causes the body to redirect resources from digestion to more urgent survival needs, which can result in nausea, bloating, and even lack of appetite. Some people get heartburn or irritable bowel syndrome (IBS) as a result of stress. The body’s capacity to control appetite and nutritional absorption may be further complicated by irregular eating patterns brought on by this disturbance in the digestive process.

How to Manage Stress Eating?

• Why eat balanced diet?Eating a range of nutrient-dense foods, such as lean proteins, vegetables high in fibre, and healthy fats, helps regulate blood sugar levels and reduce cravings brought on by stress. This is why a balanced diet is so important. This method supports long-term wellness in addition to stress management.
• Mindful Eating: Furthermore, mindful eating is an effective strategy for preventing emotional eating. Even in stressful situations, people can avoid overeating and choose healthier foods by concentrating on the eating experience—slowing down and observing hunger signs.
• Hydration: Maintaining enough hydration is essential because stress-induced dehydration can intensify feelings of exhaustion and irritation.

In the end, controlling stress and how it affects eating calls for a multifaceted strategy. Healthy eating habits combined with stress-reduction strategies like exercise and mindfulness can help people recover control over their food choices and enhance their physical and emotional well-being. Since stress is still a typical occurrence in life, it is essential for general wellbeing to take proactive measures to manage its impact on eating.