What to do if stress causes eating problems

A difficult life situation, frequent quarrels with loved ones, problems at work - all this can lead to serious stress. Unfortunately, it often translates into insomnia, alcohol or cigarette abuse, decreased physical activity, and—perhaps most frustrating—malnutrition.

How stress affects eating behavior

It's all about the hormones our body produces. And here there are two options for the development of events.

The first is a decrease in appetite. Nervous system transmitsWhy stress causes people to overeat / Harvard Health Publishing signals to the adrenal glands, and they begin to produce epinephrine, or adrenaline. This hormone triggers the body's fight-or-flight response, a physiological state that temporarily pauses the need for food.

The second option is to increase appetite. If stress persists, the adrenal glands startWhy stress causes people to overeat / Harvard Health Publishing secrete another hormone - cortisol, which increases the desire to eat. With a favorable outcome

cortisol level falls with a decrease in the intensity of emotions. But if the experiences do not go anywhere, the hormone remains in high concentration, and we endlessly chew donuts, pasta and fast food.

Metabolism also suffers. Members of a small researchJ. K. Kiecolt-Glaser, D. L. Habash, et al. Daily stressors, past depression, and metabolic responses to high‑fat meals: A novel path to obesity / Biological Psychiatrywho on the eve faced one or several stressful situations at once, for example, a conflict in family or work, burned 104 fewer calories after a hearty meal than those who did not experience experiences. Scientists note that in conditions of nervous tension, our metabolism is so reduced that in a year you can gain almost 5 kilograms.

Stress also affects taste preferences. During difficult emotional periods, we are more likely to choose foods high in fat or sugar. Oddly enough, such dishes have a calming effect on us - we think that they reduce stress.

How to solve eating problems due to stress

Determine the cause of anxiety

Any stress always has a trigger - something that brings us to a boiling point, after which we reach for a box of chocolates or push it away. As soon as such impulses appear, you need to stop and analyze the situation, understand what exactly happened and why you have developed or, conversely, lost your appetite.

Psychologist Susan Albers recommendsHow Stress Can Make You Eat More - Or Not At All / Health Essentials find your triggers and be ready for them in any stressful situation.

Stock up on healthy snacks

If you're the kind of person who binges when emotionally upset, keep healthy snacks around at all times. It can be cereal bars, fruits and vegetables, nuts, or anything else from healthy diet. In this case, at least you will not harm your stomach with sweets or fatty fast food.

Use anti-stress toys

Keep a bright pop-it in your desktop drawer, buy or do it yourself slime. Anti-stress toys will help you quickly switch thoughts and deal with stress effectively.

meditate

When overeating or undereating, the first thing to do is to deal with stress, and meditation is ideal for this. Overview of over 200 different studies provedMindfulness meditation: A research‑proven way to reduce stress / American Psychological Associationthat such practices reduce stress, anxiety and depression and even help manage chronic pain and fatigue. In addition, regular meditation makes it possible to be more conscious of your body and choose your diet wisely.

Do the exercises

For many, sports are the last thing they want to do when under stress. However, it is no less than meditation helps to reduce anxiety. Research showEven a Little Exercise Might Make Us Happier / The New York Timesthat people who exercise at least 10 minutes a day are much happier than those who do not exercise at all. You don't have to do strength training - try yoga, Pilates, or traditional Chinese gymnastics tai chi.

Set up a sleep pattern

Healthy sleep eliminates stress. And if there is no stress, then there is no emotional overeating or undereating. Proper sleep pattern soothesHow Sleep Reduces Stress / SleepScore Labs our body, improves attention, makes the mood more balanced and helps to make more balanced decisions.

Experts adviseHow Much Sleep Do We Really Need? / Sleep Foundation adults sleep 7-9 hours every night.

Find Support

Friends, family, colleagues, and other people who care about you can help you get through a difficult period. Scientists provedF. Ozbay, D. C. Johnson, et al. Social Support and Resilience to Stress From Neurobiology to Clinical Practice / Psychiatrythat good relationships with others and social support allow us to effectively deal with stress reactions, even if we are just remember and thinkT. W. Smith, J. M. Ruiz, et al. Mental Activation of Supportive Ties, Hostility, and Cardiovascular Reactivity to Laboratory Stress in Young Men and Women / Health Psychology about these relationships.

So surround yourself with the people you love and feel free to share your experiences with them.