Food and stress
Stress is an issue that almost everybody faces in the modern world. It can be categorized in a number of ways, depending on its severity and cause.
Acute stress
Acute stress refers to stress that occurs suddenly. For example, if you’re crossing the road and a car appears out of nowhere and is hurling towards you, your body will react with a stress response. This stress will increase your alertness and your energy levels so you can run out of the way of the car to safety.
Another example of acute stress is when you’re stuck in a traffic jam on your way to work. You might feel wound up and worried that your boss is going to be angry if you turn up to the office late.
Chronic stress
If stress is ongoing, it is known as chronic. This can occur due to constantly being rushed off your feet at home or work, persistently worrying about money problems and dealing with family conflicts. overexercising or undereating for extended periods of time.
The fight or flight response
Your body responds to both acute and chronic stress in a similar way. It activates the sympathetic nervous system, causing the release of adrenaline and cortisol to stimulate a number of physiological changes. This is known as a fight or flight response.
In the fight or flight response:
- Glycogen is broken down to supply more glucose to the muscles
- Increased heart rate and breathing to deliver more oxygen and nutrients to the muscles
- Blood diverted away from the digestive tract
- Reproductive functions slowed down or stopped altogether
Stress and food
What is the relationship between stress and food? Chronic stress can cause the body to use up a larger number of calories and nutrients. This can cause you to crave higher calorie, higher fat foods to supply your body and brain with more energy to respond to the perceived threat.
Furthermore, a lot of people find comfort in eating when they’re feeling down, stressed, or anxious. This applies more so to chronic stress than acute stress because chronically high cortisol levels (caused by constant low levels of physical or psychological stress) lead to increased ghrelin levels. Ghrelin is the main hormone responsible for causing hunger and cravings.
You can help support your physical and emotional health by consuming a healthy diet to help balance blood sugar levels and reduce cravings. A healthy, balanced diet supplies you with adequate nutrients to help you feel alert, focused and more energized.
Mindful eating can also help to lower your stress. Taking your time when consuming meals and snacks can improve digestion and help lower your psychological stress throughout the day. It also helps you to feel fuller for longer, reducing cravings and helping with mood stabilization.