Stress and its relationship with weight

There is truth behind the phrase "stress eating." Stress, the hormones it unleashes, and the foods we eat can push people towards overeating. Research has linked weight gain to stress. According to an American Psychological Association survey, about one-fourth of Americans rate their stress level as 8 or more on a 10 point scale.

And in the past two years, many people's stress levels have increased, primarily due to the pandemic and everything that comes with it. And when stress persists, we tend to overeat. When we are stressed over a long period, our body releases cortisol – which increases appetite and motivation, including our motivation to eat. Once a stressful episode is over, cortisol levels should fall. But if our stress does not go away, we might stay in this increased appetite state long term.

Stress can also affect food preferences. Numerous studies have shown that physical or emotional distress increases the intake of foods high in fat, sugar, or both. Once ingested, fat and sugar-filled foods have a feedback effect that dampens stress-related responses and emotions that may contribute to people's stress-induced cravings for these foods.

Of course, overeating isn't the only stress-related behavior that can add pounds. When we are stressed, we also lose sleep, exercise less, and drink more alcohol – all of which can contribute to excess weight.

Why do people stress eat?

Some research suggests a gender difference in stress-coping behavior, with women being more likely to turn to food and men being more prone to turn towards alcohol or smoking. Research has also shown that stress from work and other problems correlate with weight gain, but this happens more so in those who are already overweight before the onset of lasting stress. One theory is that those who are overweight tend to have elevated insulin, and stress-related weight gain is more likely to occur in the presence of high insulin.

The amount of cortisol people produce in response to stress may also factor into the stress-weight gain equation. And really, there isn't much we can do about our body's stress responses. But we can make intelligent choices when we are stressed.

How to relieve stress without overeating

When stress affects someone's appetite and waistline, a person can foster further weight gain by ridding the refrigerator and cupboards of high-fat, sugary foods. And while it is ok to have these foods, there are other ways to counter stress.

Meditation: Countless studies show that meditation can reduce stress. With practice, a person might pay better attention to their less than healthiest impulses. Although most research has focused on high blood pressure and heart disease, it may also help people become more mindful of food choices.

Social Support: Friends, family, and other sources of social support seem to have a buffering effect on stress that people experience. Research suggests that people who work in stressful situations have better mental health if they have adequate social support. But every person needs help from time to time from friends and family.

Exercise: While cortisol levels vary depending on the intensity and duration of exercise, overall movement can have significant positive effects on stress. And some activities have elements of both exercise and meditation!

And of course, have healthy food options available! Finding your balance between the realities of stress and a healthy waistline is critical. Try a few different stress relief methods and find the one that works best for you.