Stress Eating

Life can get crazy. We can be pulled in so many directions. Jobs, kids, household chores, cooking, deadlines and more. Especially as a busy mom we often have full plates and do not always prioritize our own needs. Sometimes it can just get to be too much and we become stressed. Sometimes its fleeting, but sometimes it can often be a chronic underlying stress. Without good healthy outlets to relieve stress, I often find clients turning to food. Sometimes they do not even realize they are stress eating. It is an easy habit to develop, but an important one to work on breaking.

What happens when we are stressed? Why are we reaching for food?

We know that reaching for food when we are stressed will not solve our problem, so why do we do it? When we were stressed in the past it was because we were being chased by an lion or other animal trying to eat us. So what would we do? Run! To help us get away quickly, we increase cortisol levels, which increases blood sugars to be released in our body for energy to run. But we are not running away from anything. Our desire for indulgent foods also increases as a rich source of this energy to flee, but we aren’t fleeing. We do not need this extra energy released from our body or to be consumed. There is no real physical threat, its a perception in our minds. The foods we are naturally inclined to reach for are high in fat and/or sugar to satisfy this need. Unfortunately its often processed forms of these that likely stress our bodies further, while increasing insulin (the storage hormones), creating a situation of further stress and influences weight storage. More often these days we are experiencing chronic states of stress that contribute to this lasting shift in hormones setting up our bodies up for holding onto weight and inflammation.

We may also turn to foods when emotions are high for different reasons. Maybe its a fleeting distraction or comfort, maybe its how we have culturally been raised to tie emotions with food our whole lives, maybe we are trying to fill in the gaps of something else that is missing, maybe its all of these. As humans we have important ways that we need to be “feed.” This may be community, sense of purpose, spirituality, productivity, close relationships, and physical activity to name a few. If one or more of these needs are not met we may try to fill in the gaps with the food that gives us calories - protein, carbs, fats etc. We need to stop and reflect on why we turning to food in this way. On the other hand, when we have strong feelings of purpose, fullness, and joy, we tend to have healthier relationships with food.

What if I stress eating on celery?

Going to food to solve any emotional problem in our heads is a bad habit we should break. Its best not to stress eat even if it is on vegetables or on other low calories foods.

Dietary strategies to aid in stress relief

By focusing on eating real, whole foods you can help lessen the effects stress can have on your life. When eating nourishing foods in a regular pattern you support the balance of blood sugars, insulin, cortisol and other hormones. This supports better balance overall for a more resilient mindset when times get rough.

By including more quality proteins, healthy fats, leafy and cruciferous vegetables, high antioxidant fruits, and even quality starches over processed refined carbohydrates and poor quality fats, the body is more balanced creating a better hormonal state to lower the impact stress may have on our bodies. Including more foods that reduce the overall stress in the body can help when we feel the stresses of everyday life.

What can we do instead?

Its important to have tools in place to combat stress that are not food related. I suggest making a list of at least 5 actions you can take that you know help bring you to a more calm and joyous place. Maybe its a walk, meditating, just sitting outside, take a hot bath, a fun song, a friend to call, doing a crossword puzzle, drawing, gardening or other activities. Activities that keep your hands busy or move the body in some way are often good choices. Its important to include stress relieving activities in your daily routine so when stress does come your way you are already in a better place to handle it. Even just practicing moments of gratitude daily can help us see shining lights within darker moments.

If we find we are chronically stress eating, it is also a good idea to take a look at pieces in our lives that may be missing, leading us to eat as an emotional response. This could include a sense of good community, good sleep, feelings of productivity and other activities that allow us to feel whole and bring us joy. Take action steps to seek these out.

We can even be conscious of supplements that can aid in the stress response such as vitamin C, the B-complex vitamins, zinc, and magnesium, which aids in relaxation. Even omega 3’s which reduce inflammation and vitamin D, which aids in mood regulation. Focusing on foods that include more of these or sometimes supporting with supplements can be a good idea.

Overall a diet that focuses on real whole foods and less on processed forms of food, will help us recover from the stress response and possibly lessen the degree which we allow stress to take hold of us as well.

I’d love for you to share your best stress relieving activities to help other mamas like you.

Be well!