Stress Eating: Learn How to Stop

Chain Reaction

Whenever the brain detects a threat – it doesn't matter if it’s a threat to physical well-being or a sense of dread – it triggers the release of certain chemicals, including adrenaline and cortisol.

Adrenaline, a short-term stress hormone, comes first. It slows digestion as it shifts energy away from gastrointestinal tasks to be available for the “fight or flight” response. As a result, food sits in the gut fermenting, which can lead to digestive distress.

Adrenaline also triggers the release of glucose to provide the short, quick burst of energy necessary to evade a threat. It’s an impressive chain reaction, designed for survival. Your ancestors stored and used that energy supply steadily, most frequently for physical battle or fending off attacks.

Unfortunately, modern life often features chronic, sustained stress that causes adrenaline to wear off. This also causes cortisol, the long-term stress hormone, to signal the body to replenish its food supply. Your body starts to store the unused fuel, building up hard-to-burn belly fat that accumulates and releases up to 17 different inflammatory hormones. These hormones can put you at risk for diseases like diabetes, cancers, heart disease and arthritis, among others.

While cortisol creates a craving for carbs to restock our energy supply, adrenaline causes anxiety. This manifests as that fidgety feeling you can get as stress builds. You might notice you can’t sit still. You may also feel a temptation to eat – mindlessly, without hunger – if you’re caught in a cycle of thoughts that make you feel anxious or fearful.

In these moments, it’s possible to drift out of touch with the taste of food or the quantity eaten. Frequently, stressed people reach for so-called comfort food – usually options high in carbs, sugars, and processed fats and easy to consume.

Supply and Demand

How can you help disrupt this cycle and build new habits?

Try an anti-inflammatory diet.

If you’re feeling stressed, start with the first meal of the day. Go for eggs instead of oatmeal. Add some meat if your diet allows and include some vegetables. Or you could go with something like cheese, nuts, maybe an apple. Smoked salmon and avocado are good too.

If you like to cook, how about a frittata with lots of eggs and some vegetables? Beat eggs, put lots of veggies in there, and add some Parmesan cheese before baking. Freeze what you don’t eat and have slices with avocado on another day. Moving from grains and carbohydrates to proteins is a great start to the day.

If you do crave carbs, think about having them in a nutrient-dense form (full of vitamins, minerals, fiber, and phytonutrients) for lunch or dinner. Try something like a sweet potato or some rice which has been cooked and cooled in the refrigerator for at least 12 hours. This changes the rice starch into a resistant starch that feeds gut bacteria.

Some carbohydrates at night can help with the production of serotonin, which calms the body down. A healthy amount of a nutritious carb can help with sleep. Just don’t forget to balance things out with some protein and veggies during the day.

Eat mindfully.

Training your mind to be meditative around food is important. Pay attention to food preparation, and then find a way to be present when you eat your meal. Explore the flavors, the textures and the way the food makes you feel. Remember to stop eating when you feel full.

Don’t forget treats.

Look for ways to support yourself with treats or rewards that aren’t related to food. And don’t skimp! A practice of self-kindness and positive reinforcement is important. Get creative with substitutes that don’t involve potato chips. Try yoga, reading for half an hour or watching a few videos – whatever non-food-related activities you enjoy.

Keep a diary.

A good way to reveal and understand mindless stress eating is to keep a food diary. Find out exactly what you’re eating and how you feel when you’re eating it. Also, make a note of what you’re doing while you eat. Writing it all down isn’t an easy practice, but it can be very revealing. Even one week of keeping a food journal can reveal habits you didn’t know you had.

Be kind.

Criticism and shame add fuel to the anxiety that keeps you from healthy serenity. If you fall into a cycle of stress eating, give yourself a break, rest and renew your efforts to change. You’re trying! And you’re discovering your capacity to heal. Be kind to yourself and celebrate small victories. If you lapse, forgive yourself and begin again.