Stress eating: contributing factors and ways to deal with it

Some people eat when they’re stressed, or so they claim. We asked an expert whether stress eating even exists.

Dr. Preeti Nagar, nutritionist at Noida International Institute of Medical Sciences (NIIMS) College and Hospital, says that stress eating can happen to anyone and usually occurs when people turn to food for comfort or soothing in response to stress, anxiety, or other emotional triggers.

She adds that stress eating is often linked to emotional eating, which involves using food as a coping mechanism for difficult emotions.

Read also: Stress symptoms: Physical effects of stress on the body

Why does stress eating occur?

According to Dr. Nagar, stress releases various chemicals or hormones in our body that can lead to stress eating.

“High levels of cortisol and insulin in the body, as well as ghrelin, can lead to feelings of hunger,” she explains, adding that according to a report from Harvard Health, about 27% of adults say they eat to relieve stress.

A German online survey published in BMC Public Health studied the eating habits of people in stressful situations. The researchers found that chocolate and coffee were the most popular comfort foods, while people preferred fruit and tea as healthier alternatives.

Nearly half of the participants identified as stress eaters ate more food than usual when they felt stressed, suggesting that stress eaters prefer unhealthy and healthy options. Future studies could explore ways to encourage healthier choices during stressful times.

Factors that contribute to stress eating

Factors that can lead to stress eating include:

• Emotional triggers: Stress, anxiety, sadness or boredom can trigger the urge to comfort eat.
• Hormonal changes: Stress can cause hormonal changes that affect appetite and cravings.
• Social influence: Peer pressure or social situations can also contribute to stress eating.
• Past experiences: Previous associations between food and convenience can influence eating behavior during stress.

What effects does stress eating have on the body?

Stress eating can affect our bodies in several ways, including:

According to the American Psychological Association (APA), adults who eat out of stress are more likely to suffer from symptoms such as listlessness, laziness and poor body image.

Read also: Understanding Stress: Identify your unique stress language for effective stress management

How can you get stress eating under control?

To get stress eating under control, Dr. Nagar offers some strategies. These include:

• Recognizing emotional triggers that lead to stress eating.
• Explore ways to manage stress that don’t involve food, such as exercise, meditation, or hobbies.
• Pay attention to your body’s hunger signals and eat consciously rather than impulsively.
• Talk to a therapist or counselor to address the underlying emotional issues that contribute to stress eating.
• Stock up on nutritious foods and create a supportive environment for healthy eating habits.

(Disclaimer: This article contains information from an expert and is for informational purposes only. Therefore, if you have any health problems, we advise you to consult your own doctor to avoid complications.)