Does stress really lead to overeating
Text: Gayana Demurina
Every day we are confronted with situations which can disrupt our physical and psychological condition. Stress adversely affects the state of health and often leads to the development of serious diseases. In the modern world, this phenomenon is fought by all available means - from meditation and mood diary in a smartphone application to psychoanalyst sessions. Other methods do not give a quick result, while our body prefers to cope with stress here and now.
When we are nervous, the brain puts the body into a state of emergency, forcing it to work many times more intensely than usual. This leads to the fact that energy reserves are depleted much faster than in their usual state, and the body, among other things, has to compensate for its costs in double volume. To cope with this task, the brain increases the release of cortisol, which increases the appetite, thus motivating us to snack more often and in greater quantities.
In difficult times, we are especially pleased to lean on the "tasty" (sweet and fatty) food. From the point of view of physiology, such food is more “beneficial” in a state of stress, because it is nutritious and saturated with glucose, for processing which does not need to spend a lot of effort. Getting into the blood, a large amount of sugar increases the concentration of the hormone insulin, which regulates the level of glucose: in combination with cortisol, it can fight back stress. However, do not reassure yourself that the body is able to cope with stress on its own. If we do not give him adequate support, we risk ensuring a violation of hormonal regulation, the development of diabetes and other diseases.
Physiological need is not the only thing that changes our diet and taste habits during times of stress: the defense mechanisms of the psyche also affect the choice of dishes when we feel bad. It seems that the junk food, which under normal conditions we try to avoid, will help smooth out the depression, encourage and encourage us - in the end, it's time to allow yourself to relax even for a minute. There is nothing wrong with wanting to reward yourself with a tasty, if not the most useful, dinner, but it is important that such a decision be made consciously. The effects of stress — prolonged physical exertion along with moral exhaustion — deprive us of caution and reduce control over actions. In this state, the idea of measure is often lost. When we regain our senses, we find that we no longer eat because we are hungry and enjoy food, but in order to take the time that has been released or soothe anxiety.
Such "emotional eating" is a common phenomenon among people exposed to frequent stress. According to the infographics of the American Psychological Association, in 2013, 38% of the adult population said that they overeat or consume junk food during a period of increased nervous tension. Another 33% said that it helps them to distract from worries, another 34% admitted that emotional eating became a habit for them. The data of the same organization show that women are more inclined to seize stress (49% of respondents) than men (30%), or they are more willing to admit this.
It seems that junk food will help smooth out the oppressed state, encourage and cheer us
A separate category of risk in terms of stressful overeating includes children and adolescents of school age, students, and those whose activities are associated with enhanced mental activity. The fact is that, concentrating on solving complex problems, we spend more energy and, consequently, more calories than when doing routine tasks. If you are going to be distracted by another snack, it is better to postpone work and allow yourself to have a quiet dinner in a comfortable atmosphere, and certainly not at the computer.
Researchers from the University of Alabama decided to check whether there is an alternative way to get energy during the period of mental stress, in addition to the constant “feeding” of the brain. They conducted an experiment in which 38 healthy students took part. First of all, they were asked what kind of pizza they like the most, and after 35 minutes they were allowed to eat their favorite dish. Then the participants solved assignments from the entrance and university examinations for 20 minutes. After that, some of them rested for 15 minutes waiting for a new portion of food, while others practiced on a treadmill. Subsequently, the "sports" group was also given pizza, but these students could not eat more than the standard portion, because they already received the necessary glucose from the physical load (during the cardio exercises in the blood, the sugar level also increases). Passive students consumed 100 calories more than runners.
Such experiments prove that under stressful situations, our body will not be disturbed by certain restrictions and controls on our part. Regular overeating and subsequent concern about this does not contribute to a healthy lifestyle. There is, of course, another extreme: excessive concern with proper nutrition often leads us to a state of stress, which we sought to get rid of by regulating the diet. But, no matter how tight the deadline may interfere with a full meal, try to devote time to eating. It is not necessary to completely exclude snacks, especially when time is sorely lacking: they can also be useful if you control the process. Jamming stress can be - most importantly, do it right.
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