Here’s how to combat stress-related overeating
Q: What’s the relationship between stress, overeating and weight gain?
A: There is much truth behind the phrase “stress eating.” Stress, the hormones it unleashes, and the effects of high-fat, sugary “comfort foods” push people toward overeating.
In the short term, stress can shut down appetite. The nervous system sends messages to the adrenal glands atop the kidneys to pump out the hormone epinephrine (also known as adrenaline). Epinephrine helps trigger the body’s fight-or-flight response, a revved-up physiological state that temporarily puts eating on hold.
But if stress persists, it’s a different story. The adrenal glands release another hormone called cortisol, and cortisol increases appetite and may also ramp up motivation in general, including the motivation to eat. Once a stressful episode is over, cortisol levels should fall, but if the stress doesn’t go away — or if a person’s stress response gets stuck in the “on” position — cortisol may stay elevated.
Stress also seems to affect food preferences. Numerous studies — granted, many of them in animals — have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. High cortisol levels, in combination with high insulin levels, may be responsible. Other research suggests that ghrelin, a “hunger hormone,” may have a role.
Once ingested, fat- and sugar-filled foods seem to have a feedback effect that dampens stress related responses and emotions. These foods really are “comfort” foods in that they seem to counteract stress — and this may contribute to people’s stress-induced craving for those foods.
Of course, overeating isn’t the only stress-related behavior that can add pounds. Stressed people also lose sleep, exercise less, and drink more alcohol, all of which can contribute to excess weight.
The first step to counter “stress eating” is ridding the refrigerator and cupboards of high-fat, sugary foods. Keeping those “comfort foods” handy is just inviting trouble.
Here are some other suggestions for countering stress:
- Meditation. Meditation can mitigate the stress response and may also help people become more mindful of food choices. With practice, a person may be able to pay better attention to the impulse to grab a fat- and sugar-loaded comfort food and inhibit the impulse.
- Exercise. Exercise can blunt some of the negative effects of stress. Some activities, such as yoga and tai chi, have elements of both exercise and meditation.
- Social support. Friends, family, and other sources of social support seem to have a buffering effect on the stress that people experience.