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Body Response and Nutrition Changes in Stress, Page 8

Coping with Personal Life Stresses: Recommendations

Stress-Induced Eating

Picture of a person bing eating
This disordered type of eating can take the form of under- or overeating. Both are detrimental to the body’s well-being. Eating too little depletes the body’s energy and decreases the ability to focus. Eating too much tends to lead to weight gain and the health problems associated with being overweight, such as diabetes and cardiovascular disease.

Cravings can result from being continuously stressed. Hormonal imbalances brought about by stress include the release of adrenaline and cortisol. These hormones help mobilize carbohydrates for quick energy. Cortisol also stimulates the body to replace the mobilized nutrients. However, these nutrients are most often not fully used. The net result is over consumption and excess stored energy. If an individual gives in to their cravings each time they are stressed, weight gain will probably occur.

There are some common behaviors to look for if you think stress might be a problem. Skipping meals is one, particularly breakfast. Overuse of caffeine throughout the day, especially to recover from feeling low in energy is another. If you feel like you are “starving” when you return home at the end of the day and if you choose foods that are highly processed and give yourself little time for meals, this may indicate excess stress. Frequent headaches, always feeling overwhelmed, and being easily angered are also indications of too much stress. 

In addition to these daily problems, stressed individuals are also more at risk for the following diseases and conditions: heart disease, stroke, diabetes, weakened immune system, digestive problems, irritable bowel syndrome (IBS), and sleep disturbances.

Take your time while eating! Eat only when you are sitting down, and when you are not doing another activity. When you eat while doing something else, it’s easy to eat more than you intended. When you actually focus on what you are eating, you will be more likely to eat according to your hunger.