How Does Stress Affect Your Eating?

Everyone feels stressed from time to time.

In some cases, stress is good.

Feeling some nerves before a first date or a big job interview just means you care about the outcome.

However, our bodies weren’t meant to sustain high levels of stress over long periods of time, and chronic stress can have a negative impact on your health.

As a naturopathic doctor, I want to help you learn ways to manage your stress levels naturally, to avoid burnout and other adverse health effects.

Let’s take a look at the effects of high stress levels on your body, why stress makes you reach for certain types of food, and how to better manage your stress levels.

Keep reading to find out more, as well as consider watching my video for additional information.

What Happens In Your Body When You’re Stressed?

When you’re experiencing stress, your body releases a hormone called cortisol.

Released by your adrenal glands, cortisol triggers the “fight or flight” response in your body.

This pauses your regular bodily functions and causes your metabolism to slow down.

Why Does This Make You Want To Eat?

So what does this have to do with your appetite you may ask?

Cortisol causes your body to metabolize carbohydrates and fats to give you extra energy, but this also means your appetite for fatty, salty, and sweet foods increases.

This is why, when you’re stressed, you’re more likely to reach for a greasy hamburger or a chocolate bar, than a veggie filled salad.

In fact, when stress levels go up, your intake of simple carbs goes up, and the amount of veggies you eat goes down.

And while there’s nothing wrong with indulging in these foods from time to time, if this becomes a consistent pattern it’s not great for your overall health.

How To Manage Stress Eating

Are you are finding yourself reaching for sweet and salty snacks more often than you would like due to stress?

There are steps you can take to manage your stress and cut down on this.

Let’s look at some things you can do to manage your stress levels and cut back on stress eating.

1. Stay Hydrated

One of the best ways to manage the symptoms of stress is to ensure you’re getting enough water.

When your body starts to feel dehydrated, it can trigger the production of cortisol, thus setting off your stress response.

Plus, a lot of the time when you’re feeling hungry, you might actually just be thirsty – so reaching for a glass of water before going for a snack may sometimes be all you need.

A great way to tell if you’re adequately hydrated is to look at your pee – it should be a pale yellow colour; if it’s too dark, you probably need to drink more water.

2. Try Acupuncture

Acupuncture is a form of traditional Chinese medicine which involves inserting thin needles into the skin at strategic points on the body.

A 2020 study in the journal PLoS One looked at the effects of acupuncture on individuals with high stress levels.

This study found acupuncture treatments to have a stress reducing effect on study participants with high stress levels, compared to individuals who did not receive any treatment.

Many people who receive acupuncture treatment will state the process of undergoing it is very relaxing, which may contribute to its use as stress relief, however, it goes beyond that.

Acupuncture has been shown to help modulate heart rate, and improve energy flow through the body.

3. Explore Other Stress Management Options

There are a variety of other stress management techniques you may find helpful.

Some of these you may want to look into further include:

• Physical activity
• Practice meditation
• Limit your time on social media
• Deep breathing
• Lean on your social supports, including friends, family, and coworkers
• Seek professional therapy
• Good nutrition

As it relates to good nutrition, some nutrients which can help your body manage stress include:

• Vitamin D
• Vitamin C
• Magnesium
• Omega 3 fatty acids

4. Above All, Practice Self Compassion

When our friends or relatives are going through hard times, most people’s response is to offer them support and compassion.

Offering them a shoulder to cry on, and an empathetic ear to sort things out can go a long way.

However, we rarely give ourselves this same grace.

Next time you’re having a tough time, try to think about how you would respond if a friend were going through the same thing – and then give yourself the same compassion.

Self compassion can look different depending on the situation.

It might mean turning down an invitation to a party when your plate is already full, but it might also mean accepting that invitation because you know you need a break.

It could be going to bed an hour early because you are recognizing you need to rest.

If you’re worried about the effects of not eating as healthily when you’re stressed out, start small.

Practice self compassion by making sure you’re getting at least one green vegetable every day, and let that be enough.

Overall, it results in less stress, better relationships, and high levels of satisfaction with life.

Book Your Appointment With Dr. Sheila Dyer, ND, Today

Are you feeling stressed out all the time?

Do you worry you’re on the verge of burnout?

Have you been reaching for a bag of chips or a sweet treat more often than you would like?

If stress has got you stressed out, I can help.

I’m Dr. Sheila Dyer, a naturopathic doctor in Toronto, Canada and I’m here to help you find ways to better manage your stress.

Contact my office to book your appointment today.