How Stress May Impact Your Dietary Choices

It’s something most of us have experienced. We plan a day or week of well-balanced meals. We’re on track and feeling good. Then, stress strikes. In an effort to self-soothe, we comfort eat. Or forget to eat. Or binge eat. If it’s a one-off splurge, it’s easy to get back on track. If the stress is chronic, the disruption to our nutrition may be ongoing. Let’s dive in and explore how to manage stress and eating without abandoning our wellness objectives.

Everyone is unique, but how we respond to stress isn’t a sheer matter of willpower. In an effort to self-regulate, the body’s physiological response kicks in.

According to Harvard Health:

Acute stress—if stress is short-term, our nervous system pumps out more of the hormone epinephrine, a type of adrenaline. This triggers the body’s fight or flight response. This often results in appetite suppression. It’s why we sometimes forget to eat when we’re stressed. When we finally eat, we may be so hungry that we’ll eat anything. Even if our food choices are healthy, skipping meals decreases energy levels, disrupts cognitive performance, and can leave us irritable.

Chronic stress—if stress lasts more than a few days, the hormone cortisol rises in our body. This impacts the body in a variety of ways, including increasing appetite. This can lead to larger meal portions, increased snacking, and less than healthy dietary choices. We’re more likely to turn to sugar, fat, fried, and greasy foods when stressed. Also, to “absent-minded” eating. For example, eating the entire bag of chips sitting on our desk without realizing it.

In addition to stress and eating, acute and chronic emotional eating can disrupt nutrition.

What Is Emotional Eating?

Emotional eating provides a “quick fix”. A few moments of pleasure when stress and negative emotions arise. It’s the stereotypical eating a pint of ice cream after a breakup. The “good” feelings that come with indulging in high-fat and high-sugar foods don’t last long. Sometimes we don’t think twice after we splurge, sometimes we feel worse for slipping on our nutrition. We’re most susceptible to emotional eating when we’re:

•  Stressed

•  Frustrated

•  Angry

•  Fearful

•  Sad

•  Lonely

•  Bored

Overeating or not eating enough can also provide a sense of “control” when stress, anxiety, and other emotions are high. This can increase the risk of eating disorders.

How to Minimize Stress?

Since emotional eating isn’t just a matter of willpower, it’s essential to resolve what’s causing you to overeat or splurge.

1. Be proactive—know your stressors and take a proactive approach to avoiding them. Also, invest more time in meal planning when stress or negative emotions are running high.

2. Exercise—even a brisk 10-minute walk can boost your body’s serotonin levels. This helps to rebalance your hormones, as you’re currently in a state of fight or flight mode.

3. Seek help—help can include talking things through with friends, delegating at work and home, talk therapy with a trained professional, and working with a dietitian.

4. Identify stress relievers—from yoga to meditation, a massage, hobbies, quality time with loved ones, and anything that brings you joy.

5. Let it go—if the stressor or slip-up has passed, let it go. Beating yourself up about it only makes things worse, so identify the lesson and begin anew.

Need Help Getting Your Nutrition Back on Track?

If stress and eating less than your best is chronic or you’re in a nutritional rut, reach out to Nina’s Nutritional Values today. We can develop a personalized, nutritious, and filling meal plan—built on foods you love. It’s not a diet, it’s a sustainable method of reframing your relationship with food. Reach out today to learn more!