If you feel stress or discouraged, do you reach for comfort food? Emotional eating is a topic deserving of attention, especially with many women (and men) feeling extra pressure over the holidays. Here’s Caitlin with more on this timely topic.
How stress affects physical health and mood
Being a known trigger of many serious conditions, including heart disease and depression, stress is one of the top health concerns around the world. However, it seems that most people mistakenly still do not take it seriously and view substantial amounts of stress as a normal part of life. That’s just one of many common stress myths.
Furthermore, you might associate stress primarily with things that happen around you and that have some sort of an effect on your mood, while completely disregarding what is going on inside you. For example, what you eat can have a profound impact on how you feel and cope with the things life throws your way.
This trigger happens because certain nutrients have an effect on neurotransmitters, blood sugar levels, and hormones – all the factors relevant to stress level control.
So, if you are going through a hard time or a hectic period at work, here are a few healthy eating tips that could help you.
Overeating is never a good option
But, first, let’s start with what not to do. Stress eating is the term to describe the practice of eating high-sugar and high-fat meals in an effort to “deal” with personal stress.
However, emotional eating is more than counterproductive because this kind of food increases cortisol levels, thus elevating feelings of anxiety and uneasiness.
Also, sugar-filled foods may seem effective because they dampen our emotions and block the stress response, which only pushes the stress in instead of getting it out. Stress eating and overeating are best solved with exercise, counseling, and social support.
When going through a stressful period, it’s crucial to stay clear of foods and drinks that can make it worse. Some of the things that are definitely on this list are:
- Alcohol
- Caffeine
- Deep-fried food
- Processed meats
- Refined sugars
How you start your day matters
They don’t call it the most important meal of the day for nothing. If you start your morning distracted, unfocused, and anxious, the rest of your day will probably not get any better.
In that case, you’re setting yourself up for an emotional eating episode. Instead, a healthy, nutritious breakfast can be your best choice.
Protein, healthy fats, and complex carbs can keep your blood sugar levels stable until lunch and keep you full for longer. When you regulate blood sugar levels, you will also reduce triglycerides and LDL cholesterol.
Some of the foods that make an ideal breakfast include:
- Oatmeal with fruit and nuts
- Yogurt with berries and sunflower or chia seeds
- A bowl of whole-grain cereal
- A smoothie of milk, fruits, and flax seeds
Avoid inflammatory foods
Various dietary components influence the metabolism, digestion, and absorption of nutrients in a way that causes inflammation. That harms your entire system.
When prolonged, it can impact the brain, turning into a neuro-inflammation and causing stress. It can even lead to severe mental health issues.
There are many guides available online on what are the best anti-inflammatory foods. Some great ones are:
- Berries
- Fatty fish
- Avocado
- Mushrooms
- Turmeric
Or you could look into a paleo lifestyle that includes recipes free of inflammatory foods and promotes good gut health.
Combat emotional eating: Stock up on healthy snacks
Between a crowded schedule and a brain full of information and negative thoughts, it’s easy to reach for unhealthy snacks or junk food. This temptation can arise when at work and looking for something to beat hunger in a few minutes.
There is a better way to address this issue. Instead of these high-carb and high-fat snacks, keep healthy alternatives within your reach, both at work and at home. Suggestions include:
- Whole-grain crackers
- Raw vegetables
- Whole-grain granola bars
- Nuts
- Seeds
Protect your brain with healthy fats and oils
Fat is not necessarily the villain of every story.
In fact, deficiency in healthy fats negatively impacts your mental health. Omega-3 fats, in particular, have a huge role in boosting memory, happiness, and cognition. They are most frequently found in fatty fish, such as salmon, tuna, and sardines.
Furthermore, good fats and oils support mental health, protect against oxidative stress, support energy production, protect against neurodegeneration, and reduce inflammation.
Terrific sources of healthy fats and oils are:
- Avocado
- Chia seeds
- Nuts
- Full-fat yogurt
- Oils – Olive, canola, flaxseed, sesame, and walnuts
Sip the stress away
Amanda Carlson, a registered dietitian who trains world-class athletes, explains research shows “being just two cups dehydrated can escalate your cortisol levels.” The link between dehydration and stress is well documented.
When dehydrated, human organs, including the brain, cannot function properly. That occurrence can lead to stress.
Obviously, drinking bottles of water throughout the day won’t magically make all of your problems disappear. But it will help prevent stress from additionally piling up.
Other beverages that can be useful in your ongoing battle against stressors are:
- Milk
- Green tea
- Fresh fruit or vegetable juice
- Smoothies packed with anti-stress ingredients
The bottom line on emotional eating and stress
While stress is an inevitable part of life, you do not have to accept it. The problems will come and go, but your health needs to remain the priority.
In many ways, the food you eat can cause or worsen negative emotions. Then again, what you consume can also aid in coping with problems efficiently.
The tips above can be part of a strategy to overcome “stress eating” and start “anti-stress eating” instead. So, hang in there, baby!
About today’s writer
Caitlin is a bookworm and recreational dancer. She is also a medical student in love with science in all its forms. When she is not trying to find the meaning of life and the Universe, Caitlin is researching and writing about various health-related and well-being-related topics.
She is happily addicted to art in all its forms, grilled tofu, and hiking. To see what Caitlin is up to next, find her on Twitter.
Thank you.. this is so beneficial at this time in my life…
So glad to hear it came at a great time for you, Yvette.
Great post. Reaching for comfort food in times of stress should be addressed more often. Several clients I work with with emotional eating focus on willpower instead of managing stress. Managing stress will often slow down the need to eat comfort foods and erase the need for willpower.
Thanks for adding the point about willpower here!
This is a very informative post. I have definitely found that when I am starting to feel stressed or anxious, taking the time to think about and plan what I eat helps me to feel better. The more you try different foods the more you can understand those that help and those that don’t. This is a great summary with lots of clear information to help understand why there is such a strong link between the foods we eat and the levels of stress we may feel. Thanks for posting.
Planning is vital! It’s great to hear about what works for you, Clare.
Excellent post. You have described much of my diet. You’ve made me very happy!
Woohoo! Now I’m happy reading this comment, Resa. And I know Caitlin is too.
Excellent information. We all suffer at some time from stress regarding different things, and it is so easy to reach for comfort from food or drink. The secret is to be reaching for the right ones that will help versus worsen one’s feelings. So glad I took the time to read the whole post.
Thank you for making time here! It’s hard sometimes to make healthy choices when stressed. I hope you have a stress-free evening!
Great post with useful tips! Thanks for the wonderful share.
Thank you for appreciating the topic that Caitlin wrote about here, Megala!
Hmmmmm….i till think chocolate is a good remedy for any problems 😃
There’s good tips here Christy & Caitlin. I should rethink my eating.
Have a good Christmas 🎅
Chocolate can really help my mind in a stressful moment… but it’s not as helpful (or healthy) as problem-solving ;) Still, I certainly have those choco moments! I hope you had a great Christmas Pete and that 2020 is a terrific year for you :)
Great tips, Christy and Caitlin! I know when I’m stressed I tend to want chocolate, at least, more so than normal. Sometimes I do indulge but I try to limit how much and focus on accomplishing something, even a small task, that will be one less thing for me to stress about.
I also think it’s important not to beat ourselves up if we overeat one day. Instead, the next day is a new day to improve on ourselves xx Wishing you a week that’s low in stress, Amy.
Thanks Chaitlin and Christy! This is such a great message.
After working many hours every day, and steadily gaining weight, I realized my stressor was candy. Peanut M&M’s in particular. There’s just nothing that a bag of Peanut M&M’s won’t fix! LOL
thank you Christy, for another wonderful post!
I’m a big M&Ms fan too, Joan – They’re so darned cute in those commercials, not to mention tasting yummy! Thanks for appreciating Caitlin’s post here and also for making changes to your eating routine for better health. Happy New Year!
Happy New Year Christy! But I have to say that new Hazelnut M&M commercial is upsetting – I think that’s cannibalism… LOL :) I bet they are tasty, but my favorite is still the Peanut M&M’s. I’m old school. :) Hope your 2020 is wonderful. Hugs!
Oh that commercial – they’re pushing the envelope! Thank you Joan for all of your support and big hugs to you too. Let’s rock 2020!
You go girl! Hugs to you Christy!
Awww xx
Great information Christy! I love the focus on stress too. It was the biggest problem for me, loosing weight. Thank you, Michael
Congrats on your weight loss ~ I am supporting you reaching your health goals, Michael!
Thank you Christy! Thank you for your great support. Very appreciated! Michael
You are an amazing supporter, Michael!
Thank you, Christy. Very kind of you, and a big “Thank you” for all the important information, you provide. Michael
My pleasure! I love to learn and share.
:-))
A major portion of today’s population is malnourished. The modern life has dictated its terms and we have surrendered ourselves to all the bad eating habits. Stress is a big killer and yes right food can even combat stress. Well written, Caitlin.
The modern lifestyle needs many improvements, as you indicate. Thanks for adding those details to Caitlin’s post.
An extra informative post! Love the focus on stress, it really does matter!
Thanks Carly! Cheers to a healthy start to 2020
I might be a guy, but food does take away my stress and maybe the only difference with me and the rest of humanity is that I eat anything. Except vegetables and dogs…. apart from that most everything.
Yes food has a way of distracting us and comforting too when stressed….