Stress can have devastating consequences for health, including headaches, insomnia, and eating disorders. In response to stress, some people crave sweets, while others lose interest in food.
How does stress affect appetite, and is it possible to combat it?
Definition of Stress
According to Professor Rajita Sinha, a clinical psychologist and founder of the Interdisciplinary Stress Center at Yale University, stress is the body's response to complex and overwhelming circumstances that seem insurmountable.
External factors, anxious thoughts, and even physical sensations such as hunger or thirst can activate the hypothalamus—a small area of the brain responsible for initiating the stress response and preparing the body for action.
This "alarm" system affects all the cells in the body, causing the release of hormones such as adrenaline and cortisol, which leads to an increased heart rate and elevated blood pressure.
Short-term stress can be beneficial, providing the necessary energy boost to overcome dangers or meet deadlines.
However, chronic stress caused by ongoing issues in personal life, work, or finances can lead to depression, sleep disturbances, and weight gain.
The Impact of Stress on Appetite
Stress can either increase appetite or completely suppress it.
Dr. Mitu Storni, a neuro-ophthalmologist and author, shares her experience: "When I was preparing for exams, I had digestive issues." She explains that this is related to how the gastrointestinal system interacts with the brain.
Stress can suppress the activity of the vagus nerve, which transmits signals from the brain to the stomach, informing it of fullness and the body's energy needs.
Storni notes that for some people, this connection is disrupted, leading to a loss of appetite.
"On the other hand, stress can cause the brain to seek sugar, which is why some people start eating to 'recharge' their bodies," she adds.
The Impact of Chronic Stress on Appetite
Chronic stress can cause much more serious problems than just temporary feelings of hunger or cravings for sweets.
When the body experiences stress, glucose is released into the bloodstream, which can lead to decreased insulin efficiency that regulates blood sugar levels, explains Professor Sinha.
As a result, glucose remains in the blood instead of being used by the cells, leading to elevated blood sugar levels.
People with chronic stress may develop persistent high glucose levels and insulin resistance, increasing the risk of weight gain and diabetes.
Excess weight, in turn, makes the body more susceptible to appetite changes: overweight individuals often experience insulin resistance, and under stress, their brains demand even more sugar.
"It's a vicious cycle: one leads to another, and breaking it is very difficult," emphasizes Professor Sinha.
Methods to Combat Stress Eating
Preventing stress and planning actions in stressful situations can help avoid overeating, as Dr. Storni advises.
It's important not to forget basic aspects such as getting enough sleep.
"Sleep plays a key role in restoring the organs responsible for the stress response," claims Storni.
It helps restore balance between the hypothalamus, pituitary gland, and adrenal glands, reducing the production of stress hormones.
"Lack of sleep increases cravings for sweets, as the brain demands more energy," she adds.
Physical activity also helps transition from a state of stress to relaxation more quickly and improves brain function.
If you anticipate a stressful period, it's worth focusing on these important aspects in advance: "Do everything possible to maintain your body's normal state—this will help avoid overeating in stressful situations," says Storni.
Foods to Avoid During Stress
To resist the temptation to eat sweets and unhealthy foods during stress, Professor Sinha recommends simply not buying them.
"This is a practical tip: keep such foods away from yourself. If they are within reach, it's hard to resist," she emphasizes.
Regularly eating small portions can help avoid sharp spikes in hunger and cravings for calories.
Avoid foods high in simple carbohydrates, such as pizza and sweets, which can cause sharp spikes in blood sugar levels.
It's better to prefer protein-rich foods like meat and fish, as well as slow carbohydrates—such as lentils and oatmeal.
It's also advisable to minimize alcohol consumption, which is often used to relieve stress.
"If you tend to resort to alcohol in stressful moments, try to limit your intake—this can be one of the best solutions," asserts Dr. Storni.
Support from those around you is also important for maintaining balance and preventing overeating, adds Professor Sinha.
"Different cultures have ways to break the connection between stress and food—such as shared meals or cooking together," she explains.
Sinha believes that returning to simple habits can help restore a healthy relationship with food and break the link between anxiety and overeating.
The opinions of Professor Rajita Sinha and Dr. Mitu Storni were expressed in an interview with Ruth Alexander for the BBC program Food Chain.
