Don’t Let Stress Eating Sabotage Your Health

This blog was written by dietitian Judy Mitnick, MS, RD, CDE, CSSD.

Let’s face it: we live in a fast-paced, stressed-out world.  Some stress is vital to being a productive member of society.  We all need goals and deadlines, but excessive stress over time leads to anxiety, illness and hurts us in our efforts to improve our health.

In fact, overeating and/or eating unhealthy foods are two of the top reported habits Americans note as a result of stress. All of these extra calories are sure to lead to weight gain.  Additionally, the stress itself produces changes in the body’s hormonal balance, leading to hormone-induced cravings for high-fat, high-sugar foods (comfort foods) and the storage of fat, particularly abdominal fat. It can become a viscous cycle!

While we can’t eliminate all of the stress that faces us every day, we can plan ahead to address many of the stressors that can literally make us sick and tired.  Experts talk about the four A’s of stress management:  Avoid, Alter, Adapt, or Accept. Every situation may warrant a different management strategy (one of the “A’s”).

One example:  If getting to work on time is always stressful due to traffic, altering the route or leaving earlier can reduce this stress. Similar strategies can be used to directly address the overeating that can result from stress.  Some examples include:

• Regular eating during the day:  A stressful day followed by a traffic filled ride home is a recipe for “pigging out” as soon one walks in the door from work.  Bringing food for lunch as well as a late afternoon snack containing some protein can at least take hunger out of this equation.  Good snacks include a yogurt, a small container of Hummus and raw carrots, or a piece of fruit and a string cheese stick.
• “Decompressing” before entering the kitchen! :  By making a habit of taking at least 15 to 20 minutes to “switch gears” from work to home mode, one is less likely to inhale food as a way to calm down.  As above, this is easier to accomplish if that snack with protein was consumed close to quitting time.  This gear switching might be accomplished by changing into comfortable clothes, taking a bath, or even going for a short walk outside.  A more relaxed (and not starving) person is much more likely to make healthier food choices and eat reasonable portions than one who is famished and fried!
• Practicing mindful eating and adding some accountability to eating: So many of us tend to “check out” when we are eating, especially if we are eating in response to stress or after a stressful day.  Keeping a food journal or using a phone app to record what is eaten ( right as it is eaten or right after), pulls us back into the moment and refocuses us to what we are about to eat.

Stress is a part of life that isn’t likely to ever completely go away.  Managing overall stress and awareness of our eating responses to stress can help minimize the negative effects on our health and our waistlines!