Stress can lead to increases or decreases in food intake, depending on the person and situation. Stress can also affect the type food you choose. Sometimes, "comfort foods" are low in nutritional value. Learn to fight stress in other ways, and choose nutritious foods to feel your best when confronted with a stressful situation.
Food Intake
Decreased food intake may signal higher levels of stress severity, according to a 2006 animal study published by A. Armario in "CNS and Neurological Disorders--Drug Targets." Dietary restraint refers to how tightly food intake is controlled in an effort to manage weight. Restrained eaters tend to increase food intake when stressed, and unrestrained eaters tend to decrease food intake when stressed, although researchers aren't sure why.
Cortisol
Stress signals your body to release cortisol, a hormone that prepares your body for action. Your heart races, you become highly alert, and blood rushes to your muscles. After the stressor has stopped, the body shuts off production of cortisol. But when you are chronically stressed, cortisol levels stay elevated, directing you to search for pleasurable foods full of calories and fat. The high levels of cortisol send excess calories to your abdomen. Because abdominal fat is near the liver, it can be quickly used for energy.
Carbohydrate Cravings
Stress can cause your body to crave serotonin-boosting carbohydrates, according to Psychology Today. Carbohydrates contain tryptophans, amino acids that are translated into serotonin in the brain. Serotonin is a calming brain chemical. While increasing carbohydrate intake can improve your stress response, it can also lead to overeating and weight gain, especially if you choose the refined carbohydrates or high-sugar foods.
Vitamin C
In situations that normally cause anxiety, those who have taken vitamin C supplements may show less signs of stress like high blood pressure and increased cortisol, according to Psychology Today. In an animal study quoted by the magazine, rats in a stressful situation that were not given vitamin C showed three times the level of stress hormones as rats given vitamin C. Vitamin C is destroyed by cooking and exposure to light. Psychology Today recommends time-released vitamin C supplements because it typically works in short bursts.
Recommendations
Instead of turning to high-fat, high-calorie foods to fight stress, learn to cope in other ways. Try exercise, relaxation techniques, fostering close friendships and getting enough sleep. Think about professional counseling. It's fine to eat carbohydrates, but choose good carbs, like whole grains or brown rice, and consume small portions. To feel the effects of serotonin, eat them on an empty stomach, recommends Psychology Today. Don't combine your carbohydrates with fat, or you'll be less likely to feel the effects. Eat reasonable levels of carbohydrates throughout the day to keep serotonin levels balanced, preparing you for stressful situations later.
References
- Psychology Today: Eat Right to Fight Stress
- Psychology Today: Eating for Stress
- Psychology Today: Vitamin C: Stress Buster
- "Psychosomatic Medicine"; Stress and Food Choice: A Laboratory Study; Georgina Oliver, et al.; 2000
- "CNS and Neurological Disorders--Drug Targets";The Hypothalamic-Pituitary-Adrenal Axis: What Can It Tell Us About Stressors?; A. Armario; Oct. 2006
