Is Stress Sabotaging Your Diet?

If you’re having problems managing your diet, stress could be the culprit.

Think about it. Your alarm is buzzing, breakfast is sizzling, and you’re trying to get the kids off to school — all while getting ready to go to work. Sound familiar? If you’re human, then chances are you’ve experienced some type of daily stress. And it’s true: stress can cause you to gain some serious weight.

In fact, a recent study conducted by Susan J. Melhorn and colleagues from the University of Cincinnati College of Medicine, found that not only can stress take a daily toll on you in terms of physical and psychological well-being, but it can cause weight gain.

According to recent studies, social stress — public speaking, tests, job and relationship pressures — may cause overeating and weight gain.” But you probably already knew that; stress makes many of us want to eat more.

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Why the Weight Gain?

Biological

Your body is designed for a “fight or flight” response to stress. So when you’re stressed, your body releases hormones to help you do either. And since you’re most likely not being chased by a saber-tooth tiger, this response is not exactly helpful when your boss sends you a stressful email or you have an argument with your spouse.

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What happens is that your body releases chemicals when you’re stressed. The brain sends out a stress hormone called cortisol, which regulates energy by tapping into the body’s fat storage and protein, converting it into glucose, and bringing it to muscles and the brain.

Additionally, it can move fat from storage depots and relocate it to fat cell deposits deep in the abdomen; researchers have shown that the abdomen is the best place for fast energy retrieval.

Cortisol may linger in your body long after the cause of the initial stress has passed and trick your body into thinking it has done something active in response to a perceived ‘threat.’

What’s even more surprising is that cortisol acts like a biological green light, which sends signals to your brain to refuel your body as soon as possible.

A Need For Comfort Can Interfere with Your Diet and Create Stress

When things are stressful, what can we do? How can we feel better? How about brownies, donuts, candy, ice cream, pizza, mashed potatoes, and fried chicken? This type of comfort food is always quick to the rescue in our time of need.

Over the years, we’ve comforted ourselves by gravitating toward this kind of food, thinking, “You only live once, so I might as well enjoy myself now!”

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In addition, when tension and anxiety are high in one aspect of life, it’s not unusual for other areas to seem trivial or less important. We more than likely crave these particular foods because carbohydrates release the hormone serotonin, a brain chemical that makes you feel good.

What is the Best Diet for Stress?

Managing stress can involve dietary choices, as food impacts both stress levels and the body’s need for certain nutrients. The relationship between diet and mental health is complex, with research suggesting that diet can affect mental well-being and vice versa, potentially through the gut microbiome. Incorporating specific foods can be a simple strategy to combat stress without requiring expensive supplements.

Here are ten stress-busting foods highlighted in the article:

• Herbal Tea: Promotes calmness; green tea offers flavonoids for brain health.
• Dark Chocolate: Antioxidant-rich, may lower stress hormones, and provides emotional comfort.
• Whole Grains: Increase serotonin levels, improving mood and focus; choose unrefined options for sustained energy.
• Avocados: Provide omega-3 fatty acids, potentially reducing anxiety, and offer other beneficial nutrients.
• Fatty Fish: Rich in omega-3s, which may ease depression by interacting with mood-related brain molecules.
• Warm Milk: Can be psychologically and physically relaxing, potentially aiding sleep and providing calcium.
• Nuts: Contain B vitamins and healthy fats that may lower blood pressure; high in magnesium, linked to better anxiety management.
• Citrus Fruits and Strawberries: Good sources of vitamin C, which some studies suggest can help ease stress levels.
• Probiotics: Support a healthy gut microbiota, which is linked to mood regulation; found in fermented foods like kefir and yogurt.
• Foods High in Fiber: Promote gut health and can help stabilize blood sugar levels, preventing mood-altering crashes.

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How do you Flush Stress Out of Your Body?

Here are a few diet tips to relax and stay healthy during moments of stress:

• Create a “Stress Snack Eating” Kit. Assemble an actual kit that has healthy snacks. Keep this kit around your office or at home and break out when needed. Make sure that you have portion-controlled foods in there that are low in calories in case you overindulge. Also put in a few non-food items, such as an iPod loaded with comedian sketches.
• Keep Away from Unhealthy Snacks. This becomes very important when you know you’re going to have a stressful day. Researchers have shown time and time again that snacks in sight are snacks that are eaten.
• Enjoy Health Comfort Foods. My favorite is popcorn (made in a pan or air-popped), made at home with a bit of butter spray, salt, and garlic.
• Exercise the Stress Away. Yes, go out for a walk, take a spin class, go for a run — research shows that a bit of exercise can help you fend off unhealthy eating and reduce stress.