In todays fast-paced and competitive world, stress has become a part of everyday life. After a tough day filled with pressure and deadlines, you find yourself reaching the kitchen to grab some chips and sweets. This is a classic example of stress eating, or emotional eating- eating in response to feelings rather than to your body’s natural hunger signals.
Why do we stress eat?
Stress triggers the release of the hormone cortisol which increases our appetite. Cortisol makes our body want more sugar because it is a quick energy source for our brain. During stress, the body doesn’t crave for proteins and vegetables as they do not provide instant energy. Instead, it craves for fatty and sugary foods. These foods, also called “comfort foods” seem to have a feedback effect that temporarily dampens stress.
What are the signs of stress eating?
- Reaching out for food even when not hungry
- Eating out of boredom
- Unintentional weight gain
- Turning out to food after a tough day or a stressful task
How to curb stress eating?
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Pause before you eat and ask yourself “ Am I really hungry, or just stressed?”. Wait for five minutes. Sometimes the craving goes away.
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Take a quick walk instead of reaching for comfort foods. Exercise releases endorphins, a natural chemical that reduces stress.
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Practice meditation or deep breathing
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Distract yourself by talking to your friend or listening to your favorite music.
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Prioritize sleep. Aim for 7-8 hours of sound sleep as lack of sleep increases hunger hormones.
Chronic stress is a major contributing factor for conditions like diabetes, hypertension and other lifestyle diseases. Turning to comfort foods to curb stress can worsen these conditions, as it often leads to weight gain and obesity.
Final thought
Stress eating is just about emotional needs. Small, consistent changes can help us cope up with these food cravings.
The next time you feel stressed, will you binge on sugary foods or choose a healthier option?
MBH/PS