Disrupt stress eating
Many of us ‘stress’ or ‘comfort’ eat when we are not feeling good. This is a cycle that can be difficult to disrupt.
What we eat can affect how we feel. When we are stressed we become hungrier. We tend to crave comfort foods with high sugar, fat and salt for more energy. Ironically, this can cause more stress in the body.
Reducing stress eating – 5 strategies
- Exercise (instead) to burn off tension and stress - go for a brisk walk after work, when stress levels are often the highest
- Prioritise sleep – when we are tired we tend to eat more unhealthy foods
- Practice eating mindfully – to slow down and can lead to better food choices over time
- Identify your emotional triggers and replace stress eating with other calming activities such as crafts, playing a game, or listening to music
- Remove temptation – avoid having comfort foods in the house.
Mindful eating offers a scientifically-proven, effective way to help regulate the stress response for optimal digestive function, which is the cornerstone of wellness and survival
Mindful eating to reduce stress and feel better
Our mood is regulated by the brain, which needs optimal nutrients to function properly. But when we are stressed, anxious or depressed, it can be challenging to focus on eating healthy.
“Health-promoting messages are dependent on a diet made up predominantly of plant based foods such as vegetables, salads, fruits … wholegrains, nuts and seeds; chicken, fish and lean red meats; and healthy fats such as avocados and olive oil,” says nutritionist Audra Starkey from the Healthy Shift Worker podcast.
“If the body is lacking in nutrient-dense, fibre-containing foods, the tiny microorganisms in the gut are also unable to produce neurotransmitters like GABA, dopamine and serotonin, which are instrumental in regulating our mood.”
Alison's story: busy RN working in a metropolitan hospital
Alison had high levels of work stress and would eat junk foods to soothe herself.
“I got into a habit of eating lots of sweet things, especially at night after a late shift. Looking back, I can see how addicted I became to these foods, because they gave me temporary relief for my stress, even though overall it made me feel worse.”
Alison also experienced regular bouts of depression, and often felt anxious.
Finding new ways to soothe her emotional distress became an important part of Alison’s plan to improve her stress levels and mental health.
Alison learned strategies to manage her stress. She found she was able to eat more healthily. She began using mindfulness as a tool when eating, which helped reduce overall stress levels, making it easier to focus on better food choices.
References
- Stress and eating behaviours in healthy adults: A systematic review and meta-analysis, by D. Hill, 2021, American Psychological Association
- How to manage emotional eating, Total Wellbeing Diet, CSIRO
- Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function, by C.E. Cherpak, 2019, Perspectives of Integrated Medicine
- Topics
- Food and nutrition