With many of us experiencing higher levels of stress the past few months, you may have noticed that your eating habits have changed along with the kinds of food you have on hand in your home according to Iowa State University Extension and Outreach.
Stress can cause both a loss of appetite and also overeating. Studies show that in the short term stress tends to shut down appetite. The nervous system causes the body to release a hormone called adrenaline which helps trigger the body’s fight or flight response and temporarily puts eating on hold.
However, if the stress continues, the body releases another hormone called cortisol, known as the stress hormone. Cortisol increases the appetite and may ramp up the motivation to eat.
Stress also affects food preferences. The higher levels of cortisol increases cravings for sugary, salty, and fatty foods. Now you may understand why you have more chips and ice cream in your house.
Here are some tips to help manage the effects stress has on your eating habits:
Know that it’s okay to eat sugary, salty, and fatty foods sometimes. Having something like chips or ice cream now and then will not ruin your health. So don’t stress out about eating them.
Plan ahead for meals and snacks. This way you will have healthier options on hand for snacking and mealtime. Keeping yourself nourished during times of stress helps keep your blood sugar steady so when you are stressed your emotions aren’t further affected by being hungry or having low blood sugar.
Stress can make tummy aches, nausea, and GI upset worse. Make healthy food choices for meals and snacks. Choose vitamin rich fruits and vegetables. Plan regular meals and snacks to refresh yourself.
Stress can trigger and intensify tension headaches. Drink a lot of water, avoid caffeine, take brain breaks, and limit screen time. Schedule water breaks throughout the day.
Be mindful when you are eating. Put your phone down, turn off the TV, and move away from your computer so you are not distracted. When at home, get in the habit of eating in the kitchen and not in other rooms in the house. Mindless eating can lead to eating more than your body needs and not enjoying the food you are eating.
Get moving. While cortisol levels vary depending on the intensity and duration of exercise, overall exercise can reduce some of the negative effects of stress.
Stress tightens blood vessels causing high blood pressure. Schedule time during the day to do some deep breathing. Try 4-7-8 deep breathing. Inhale on a count of 4, hold for 7, exhale on a count of 8.
Stress can make it hard to fall asleep. Try reading, listening to relaxing music or guided meditation. Avoid screens before bed. Schedule sleep and block interruptions during that time. No calls, texts, or screens.
The immune system cannot function as well when the body is already stressed. Use the tips above to create a routine so your body is ready to fight infections.
Article released October 27, 2020
