Understanding the impacts of stress on eating patterns and health, and strategies that may help control it. Stress is a common problem in most societies. There are three main types of stress that may occur in our everyday lives: acute (a brief event such as a heated argument or getting stuck in a traffic jam), acute episodic (frequent events such as work deadlines), and chronic stress (persistent events like unemployment from a job loss, physical or mental abuse, substance abuse, or family conflict). Many of us may experience a combination of these three types.
Our bodies react to all types of stress via the same mechanism, which occurs regardless if the stress arises from a real or perceived event. Both acute and chronic stressors cause the “fight-or-flight” response. Hormones are released that instigate several actions within seconds: pumping blood and oxygen quickly to our cells, quickening the heart rate, and increasing mental alertness. In prehistoric times, this rapid response was needed to quickly escape a dangerous situation or fight off a predator. Today, repeated triggers of this response resulting in persistent elevation of hormones can lead to a risk of health problems including:
digestive issues; weight gain; elevated blood pressure, chest pain, heart disease; immune system problems; skin conditions; muscular pain; sleep
disruption, insomnia; infertility; anxiety and depression.
How Does Chronic Stress Affect Eating Patterns?
Chronic stress can affect the body’s use of calories and nutrients in various ways. It raises the body’s metabolic needs and increases the use and excretion of many nutrients. If one does not eat a nutritious diet, a deficiency may occur Stress also creates a chain reaction of behaviors that can negatively affect eating habits, leading to other health problems down the road.
• Stress places a greater demand on the body for oxygen, energy, and nutrients. Yet people who experience chronic stress may crave comforting foods such as highly processed snacks or sweets, which can be high in unhealthy fats, sugar, and calories but low in micronutrients.
• People feeling stress may lack the time or motivation to prepare nutritious, balanced meals, or may skip or forget to eat meals.
• Stress can disrupt sleep by causing lighter sleep or more frequent awakenings, which leads to fatigue during the day. In order to cope with daytime fatigue, people may use stimulants to increase energy such as with caffeine or high-calorie snack foods. The reverse may also be true that poor quality sleep is itself a stressor. Studies have found that sleep restriction causes a significant increase in cortisol levels.
• During acute stress, adrenaline suppresses the appetite. But with chronic stress, elevated levels of cortisol may cause cravings, particularly for foods
high in sugar, fat, and calories, which may then lead to weight gain.
• Cortisol favors the accumulation of fat in the belly area, also called central adiposity, which is associated with insulin resistance and an increased risk of type 2 diabetes, cardiovascular disease, and certain breast cancers. It also lowers levels of the hormone leptin (that promotes satiety) while increasing the hormone ghrelin (that increases appetite).
Healthy diet
A balanced diet can support a healthy immune system and the repair of damaged cells. It provides the extra energy needed to cope with stressful events. Early research suggests that certain foods like polyunsaturated fats, including omega -3 fats and vegetables may help to regulate cortisol level.
Mindful eating
Mindful eating practices can help counteract “stress-eating” by encouraging deep breaths, making thoughtful food choices, focusing attention on the meal, and chewing food slowly and thoroughly. Mindful eating can also help us realize when we are eating not because of physiological hunger but because of psychological turbulence. can help counteract and chewing food slowly and thoroughly. Mindful eating can also help.
Regular exercise
physical activity will help to lower blood pressure and stress hormone levels. Aerobic exercise increases breathing and heart rate so that more oxygen reaches cells throughout the body. This reduces tension in muscles, including the heart. Take slow deep breaths to reduce muscular tension, lower the heart rate, and clam the mind.
Karimi, H.
Master of clinical Nutrition & Dietetics
Reference
-Healthy Living Guide 2020/2021.A Digest on Healthy Eating and Healthy Living. Department of Nutrition at The Harvard.
