Feeling stressed and overwhelmed, whether it’s with work or your personal life, can often lead to you reaching for fast-food or takeaways to find comfort.
While this is fine occasionally, it can soon become out of hand and have long-term effects on your body and the brain.
A study by the Mental Health Foundation found that 74% of UK adults have felt so stressed at some point over the last year that they’ve felt overwhelmed or unable to cope. When you’re stressed, your cortisol levels rise, and this hormone is linked with an increase in appetite. This has been shown to happen in healthy adults as well as those with mental health conditions like depression or PTSD.
Here, we explore the link between cortisol and how to stop stress eating.
• What is Cortisol?
Cortisol is a hormone that is released in response to stress. It has many functions in the body, one of which is to regulate blood sugar levels. It has been found that people who have cortisol levels that are too high or too low have a higher risk of developing heart disease, depression and other health problems.
Elevated levels of cortisol can cause weight gain and cravings for high-carbohydrate food. It can also lead to increased appetite and binge eating as well as decreased energy levels. This is because cortisol affects the body’s production of insulin, which regulates blood sugar levels.
• Five Ways to Prevent Stress Eating
Stress eating is a common response to stress, and it can be hard to stop once it starts. If you’re feeling anxious or depressed, communication is key, so talk to someone about what’s bothering you. There are a few other things you try to help yourself from going down that path again, including:
• Maintain a healthy meal schedule
Whether you’re working from home or in an office environment, it can be difficult to maintain a healthy meal schedule when snacks are always just within reach throughout the day. By ensuring you have three meals a day, you’re less likely to find yourself over-eating or boredom-eating both during the day and in the evenings. A healthy meal schedule will also help you to maintain a healthy weight, which in turn helps you to feel more mentally and physically healthy.
• Don’t restrict yourself
When you’re struggling with stress eating, it can be tempting to restrict yourself from certain foods and food groups. This can actually have a negative impact on your diet as it becomes more tempting to binge on the ‘bad’ foods at the end of the day. By changing your outlook on food and stopping putting them in ‘good’ and ‘bad’ groups, you’ll find it easier to reduce the amount of stress eating or overeating in your day-to-day life.
• Stay hydrated
We all know that our organs need water to function properly. Staying hydrated not only helps the brain and body feel better, but it can also aid in the reduction of stress and anxiety. Being dehydrated can also lead to alterations in mood, attention, and energy levels, which can also affect your eating habits. It is recommended to drink at least six to eight glasses of water per day to maintain a healthy body and mind.
• Know your trigger points
Stress, at any level, doesn’t come without trigger points. It could be caused by stressful situations at work or personal struggles like family or marital problems. Knowing the root cause of your stress through therapy or talking with loved ones or colleagues can help you to stop your stress eating.
• Stay active
Being stuck in the office or at home can mean your activity levels are reduced. This, in turn, can lead to sluggishness and an increase in snacking. Without regular exercise and getting out of the house for fresh air, it makes it all too easy to reach for junk food. Research shows that physical activity can boost mood and reduce stress, which in turn may reduce your chances of stress eating. Exercise regularly, exercise is a great way to get rid of stress and tension, but it’s also an effective way to leave you feeling sated, and not hungry.
If you’re feeling stressed and struggling to tackle emotional eating because of it, the first step to getting better is to identify the cause and seek healthy options to help you cope. While adopting a positive outlook and sharing your problems with family and friends can help take care of the mental side of things, exercise is one of the most important things you can do to combat stress. Getting plenty of rest will also help, as will avoiding stimulants like alcohol, caffeine, nicotine and excess sugar.
Beyond that, Lily & Loaf has a range of natural, nutritional supplements which can complement your diet to help keep your nervous system working as it should. Our supplements can be used as part of a healthy lifestyle plan to meet your every day dietary requirements, support your wellness goals and help improve your overall general health.
Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
