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- author, Kate Bowie
- scroll, Food Chain programme, BBC World Service
Stress can destroy our health. It causes headaches, stomach pain, insomnia and can also change our eating habits.
When we feel stressed, we may end up eating chocolate and pizza or stop eating altogether.
But why does stress affect our appetite? Is there anything we can do about it?
What is stress?
“Stress, in fact, is your body and mind’s reaction to difficult and oppressive situations, in which you may feel, in the moment, as if you can’t do anything,” explains clinical psychologist Rajita Sinha, founder and director of the Interdisciplinary Stress Center at Yale University, in the US.
Events in our environment, anxiety in our minds, and changes in our bodies, such as extreme hunger or thirst, can activate a pea-sized part of the brain called the hypothalamus, triggering a stress response that sends the body into action.
Sinha states that this “alarm system” acts on every cell in our body, activating hormones such as adrenaline and cortisol, to increase blood pressure and heart rate.
Short-term stress can be beneficial. It provides a boost of motivation so we can escape danger or complete an activity within a deadline. But in the long run, “chronic” stress can be harmful.
Chronic stress can be caused by constant stress from relationships, work, or financial problems. These people may suffer from depression, sleep disorders, and weight gain.
Stress can amplify hunger or completely suppress it.
“I remember getting sick when I was studying for exams,” says neuro-ophthalmologist Mithu Storoni, the book’s author. Stress resistant and Hyperefficiency (“Stress-resistant” and “ultra-efficient”, in free translation).
“Of course, we now know that one of the reasons this happens is because there is a direct pathway between the digestive system (stomach and intestines) and the brain,” she explains.
Stress can inhibit the activity of the vagus nerve, which runs from the brainstem to the abdomen. This nerve transmits signals between the brain and intestines, telling the brain whether the stomach is full and what energy needs the body needs.
So, in some people, this dysfunction leads to appetite suppression, according to Storoni.
“But on the other hand, we also know that when you’re experiencing acute stress, your brain needs sugar,” she adds.
This leads others to “look for something to boost their fuel” and subconsciously prepare for an unexpected scenario, Storoni explains.
How does chronic stress affect appetite?
The impact of chronic stress can go beyond temporary nausea or a sugar fix.
When our body is under stress, our blood flow becomes filled with sugar, making insulin (the hormone that regulates glucose levels) momentarily less effective, Sinha explains.
As a result, glucose remains in the bloodstream, instead of being used for energy, causing an increase in blood sugar levels.
For this reason, people who suffer from chronic stress are at risk of developing insulin resistance and high blood sugar levels in the long term. This can lead to weight gain or conditions such as diabetes.
On the other hand, being overweight can make the body more susceptible to changes in appetite.
People with excess body fat are usually more likely to develop insulin resistance. This means that when they feel stressed, their brain will ask for more sugar.
“We call it a feed-forward cycle, meaning one thing leads to another,” the psychologist explains. “It’s a vicious cycle that’s hard to break because we’re stuck in it.”
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How to stop stress eating?
Making stress management plans in advance is one of the best ways to avoid overeating during busy times, Storoni says.
Don’t forget the basics, sleep is key.
“I suggest focusing on sleep as a key factor, because it simply resets the three organs involved in the stress response,” she says.
Sleep brings that small part of the brain called the hypothalamus, pituitary, and adrenal glands back into balance, stopping the production of stress hormones.
“Not enough sleep actually exacerbates all the cravings and need for sugary foods, as lack of sleep makes the brain need more energy,” Storoni explains.
She says exercise can also improve our ability to replace stress with a relaxed state, which improves brain function.
If we are approaching a period of high stress, we can help combat stress-related overeating by focusing on these key points.
“Do whatever keeps your standards completely natural,” highlights Storoni.
What foods should I avoid during stressful times?
One of the easiest ways to avoid eating too much sugar in stressful situations is to simply not buy low-quality foods, according to Sinha.
“It’s very practical,” she explains. “Keep these foods out of reach because you will be tempted to reach for them or be tempted. This can be difficult.”
“Another thing is to consider eating small, healthy meals regularly throughout the day, which can satisfy hunger and cravings,” the psychologist continues.
It’s also important to avoid foods that are high in glucose and full of simple carbohydrates, such as pizza and sugary snacks. Protein-rich foods, such as meat, beans and fish, or healthy carbohydrates, such as lentils and whole oats, are good alternatives.
Another point to consider is imposing limits on alcohol, which is highly requested by people hoping to relieve stress.
“So, if you’re one of those people who seeks out alcohol during stress, reducing your exposure during stressful times is actually a very good thing,” says Mithu Storoni.
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Paying attention to our social relationships can also help keep our diet balanced and stress-resistant.
“Society offers fun ways to keep the relationship between stress and eating in check, whether that’s eating together or cooking together sometimes,” says Rajita Sinha.
“I really think there’s a need to go back to some basics to rebuild our relationship with food, and address this connection between stress and food.”
Listen here The episode of the BBC World Service radio program The Food Chain (in English), which led to this report.
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