What ’ s Eating You :
Using Food to Cope With Stress
Food to Cope with Stress Jacksonville , Florida May 2015
When life is piling on the stress , you could find yourself piling on a few pounds . Many people turn to eating food , usually high in fat and sugar , to help them cope with stress . Over time , those extra calories and fat can lead to weight gain . Other people do the exact opposite when faced with stress - eating less food than usual or skipping meals altogether .
Whether you ’ re eating too much or too little , using food to help you deal with emotions , such as stress , may lead to poor weight management . Here ’ s more information about why people often turn to food for comfort , along with some ideas to help curb emotional eating .
If you continue using food to cope with stress or if you have any other questions or concerns , talk to your health care professional . He or she may want to ensure that you ’ re managing your weight safely , and if needed , may suggest professionals who can help you have a healthier relationship with food .
FOOD AND YOUR MOOD Studies show that eating high-fat foods may help you feel content and satisfied . However , these feelings may be short-lived - foods high in fat actually can increase stress hormones and help keep them high .
What is the real trouble with emotional eating ? Once the joy of eating fades , the feelings that caused you to eat in the first place remain . In fact , you might even feel worse after eating the amount or type of food that you did . That ’ s why it ’ s important to learn the differences between physical and emotional hunger .
WHY DOES EMOTIONAL EATING OCCUR ? The link between stress and eating most likely begins in the brain . When faced with a real threat , the body releases chemicals to help you either fight or run away . These chemicals also help curb hunger for a short period of time . However , when faced with ongoing , long-term stress ( such as health or relationship problems ), many people turn to eating high-fat , high-calorie foods for comfort .
BREAKING THE CYCLE Breaking the cycle of emotional eating can be challenging . However , there are many professionals you can turn to for support . These include :
• Counselors and therapists who can teach you healthier ways to deal with stress
• Dietitians and nutritionists who can help you make healthy food choices
• Fitness experts who can get your body ’ s feel-good chemicals moving through exercise instead of food
If you continue using food to cope with stress or if you have any other ques tions or concerns , talk to your health care professional . He or she may want to ensure that you ’ re managing your weight safely , and if needed , may sug gest professionals who can help you have a healthier relationship with food .
PHYSICAL VS EMOTIONAL HUNGER Making a connection between eating and your feelings is not always easy . Using a journal can help . Be sure to write down :
• What you ate
• How much you ate
• How you felt at that time
HOW TO STOP EMOTIONAL EATING If you discover that you ’ re eating due to stress :
• Find a replacement activity to do instead . Take a 10-minute break to reenergize . Listen to some feel-good tunes . Do an activity that you enjoy until the urge to eat passes .
• Take a moment before reaching for food . Do you rush through the day without giving yourself a chance to unwind ? Take a few minutes when you get home to relax before you eat . Then think about how you ’ re feeling at that time .
• Get rid of the foods that tempt you . Find your self reaching for the same foods when feeling stressed ? Keep them out of the house so you will not be tempted to eat them .
• Eat a balanced diet . Eating a balanced diet one that contains foods from all of the major food groups — helps give your body the nutrition and energy it needs to fight stress . Having regular meals , carrying nutritious snacks , and planning your meals also may be helpful .
PROGRAM SUCCESS MAGAZINE PAGE : 5 | MAY 2015