Eating is one of the great pleasures of the human being, in addition to being a vital function like breathing or sleeping. However, sometimes we eat more than our body needs, but we do not eat more fruits and vegetables, but junk food, rich in carbohydrates and sugars and of course, addictive. It is legal to eat a pizza or a hamburger from time to time, but there are times when fast food becomes a necessity, it is our best ally when we are under pressure at work, school, family and a long list of problems that we believe can be solved by pulling the food. In this article we explain why we eat more when we are stressed and what can be done to avoid it.
Cortisol or why we eat more when we are stressed
When we are under a lot of stress we seek to appease the feeling in many ways. Women, for example, are the ones who tend to binge (despite the fact that most of them are concerned about taking care of their figure), while men opt for alcohol and tobacco. According to Harvard University, the reason why the one we eat the most when we are stressed is the hormone cortisol. But let’s go back a bit, to what happens before cortisol, called the “stress hormone” kicks in.
In the beginning, when you have a short episode of stress (imagine an exam that you have to take or the deadline to turn in a job) your body tends to suppress your appetite . During the time that the crisis or anguish lasts for this or that event, adrenaline is released. Adrenaline is the body’s attack or flight mechanism. Hence the famous cases of people who suffer an accident, but do not feel any pain until later because, in the moments after the event, the body reacts and releases adrenaline.
If stress lasts beyond an episode, then instead of secreting adrenaline, the body, through the kidneys, releases cortisol. What cortisol does is incite us to eat. Thanks to him it is possible to be hungry all the time, a feeling of emptiness that we can only fill by eating. The logical thing would be that, after the stress period, the cortisol levels will drop little by little until they disappear, but if we live under constant stress, the cortisol does not disappear, we eat more and, consequently, we gain weight.
Why do we get fat when we are stressed?
As we have already mentioned, when we are under a lot of stress and our appetite increases, we do not opt for fruits or vegetables. Who, when they are anxious, has a craving for an apple? Not! The vast majority feel the need to eat chocolate, ice cream, a cake or all three at the same time, on the same plate. And it is that these foods are comforting, a medicine to “cure” or “alleviate” what we are feeling. It’s okay to pamper yourself once in a while to make yourself feel better, but not make it a constant habit.
Obesity and stress go hand in hand. Junk food counteracts stress, people consume more and more junk food, thus gaining weight. But eating this type of food is not the only factor to gain a few kilos. During stress there are also often episodes of insomnia, increased consumption of alcohol and discouragement to exercise, all this, together with a poor diet, helps considerably to gain weight.
What to do to eat less when we are stressed?
We give you some tips to reduce stress levels and, therefore, eat less:
Meditation
You don’t have to be an expert in meditation to practice it. A few minutes a day is enough to restore us, to a certain extent, our peace of mind. According to the Mayo Clinic, through meditation you can not only reduce stress but also learn to manage it ; It is also possible to suppress the negative emotions that produce it and focus on the present through the popular mindfulness method.
Exercise
Cortisol plays an important role when it comes to exercising. It is the hormone in charge of keeping the energy that the body needs available during a training session. When we finish exercising, cortisol levels drop. In stressful situations, it is important to do some exercise that helps regulate the released cortisol. In addition, exercising improves the quality of sleep , another of the consequences of stress.
Yoga is effective in fighting anxiety. Not only do you exercise, but you also practice meditation. Two of the remedies against stress.
No more caffeine
Most people who live with stress also consume large amounts of coffee. It is common to have coffee when you arrive at the office to fully wake up and focus on the day ahead. However, caffeine is a stimulant that produces anxiety or nervousness if consumed in large quantities. The ideal would be to reduce its consumption, if you are a person who needs coffee to function or replace it with other healthier drinks such as green tea.
