Why does stress trigger a desire for food?
The connection between stressful living and weight gain is not coincidental. Research shows that hormones that regulate stress and appetite influence our food choices.
Key hormones include:
- Cortisol - the stress hormone that signals the body to need more energy (often in the form of sweet or fatty foods).
- Ghrelin - the hunger hormone that stimulates the feeling of hunger.
- Leptin - the hormone that suppresses hunger and tells the body it has eaten enough.
When we are stressed, cortisol levels rise, increasing appetite. The body then craves quick energy, which can be found in sweet and fatty foods. Scientific studies have shown that people with chronically elevated cortisol levels tend to reach for high-calorie foods more often and gain weight faster.
What is comfort food?
When you are stressed, you crave chocolate cake, high-calorie lasagna, or chocolate ice cream. Unfortunately, this choice, which brings you short-term happiness, harms your health in the long run.
A study published in the Journal of Clinical Endocrinology & Metabolism showed that consuming high-fat and sugary foods triggers the release of dopamine, the happiness hormone, which explains why we feel better after eating such foods.
Examples of comfort foods:
- Chocolate and sweets
- Ice cream
- Fried snacks like potato chips and crisps
- Fast food (burgers, pizzas, lasagna)
- Creamy and cheesy dishes (macaroni and cheese, gratin dishes)
Are there healthier alternatives?
Of course! Comfort food does affect our mood, but there are ways to seek comfort without harmful effects on health.
- Reduce portions If you can't resist, have one scoop of ice cream instead of three or choose one with less sugar. Eat a smaller piece of chocolate instead of 100g.
- Choose natural sugars Sugar from fruits like watermelon, peaches, or raspberries has a similar effect on the brain as sweets but without harmful consequences.
- Healthy fats When craving fatty foods, choose dishes with healthy fats like avocado, nuts, olive oil, or fish.
- More protein Proteins keep you full longer and help stabilize blood sugar. Add Greek yogurt, lean meat, or legumes to your diet.
- Get enough sleep Studies have shown that lack of sleep increases ghrelin levels (hunger hormone) and reduces leptin levels (satiety hormone), making us more hungry and prone to unhealthy food choices.
- Regular physical exercise Exercise naturally reduces stress and releases endorphins, reducing the need for comfort food.
What do studies say?
Harvard Medical School reports that people who sleep less than 6 hours a night tend to reach for unhealthy food more often and have higher body weight.
American Journal of Clinical Nutrition states that just one night of poor sleep can increase the craving for sweet and fatty foods by up to 30%.
University of California found that individuals who engage regularly in aerobic exercise tend to reach for comfort food significantly less than those who are physically inactive.
How to overcome emotional eating?
If you are used to emotional eating, it is important to identify triggers and find better ways to cope with stress:
- Keep a food diary - Write down what you eat and when to identify patterns.
- Redirect your attention - Instead of reaching for food immediately, go for a walk, listen to music, or call a friend.
- Have healthy snacks prepared - If you know you will want to snack in a stressful situation, have nuts, Greek yogurt, or fruit on hand.
- Stay hydrated - Sometimes even mild dehydration can cause a false sense of hunger.
Comfort food plays an important role in our emotional well-being, but excessive consumption can lead to health issues. The key to balance is moderation, smart alternative choices, and a healthy lifestyle. By better understanding why we reach for certain foods and how our body works, we can make better decisions. Next time stress lures you into the kitchen, ask yourself - am I really hungry or do I just need a hug?
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