Gaby
Overeating during the holidays often has a negative impact on our health. Choosing certain foods can also increase stress levels and worsen our overall well-being.
Why Do We Eat More When Stressed?
The human response to stress is a complex series of signals in the brain and throughout the body. The nervous system reacts to physical and psychological events to maintain our health.
Researchers at the University of Queensland found that the stress response increases production of the hormones cortisol and insulin, and triggers the release of glucose (blood sugar) and neurotransmitters to meet energy demands. Eating during stressful times can be a natural response to that surge in energy needs.
A team led by Saman Khalesi found that our relationship with food often becomes strained, and we may feel shame or guilt after overeating.
What Can Stress-Induced Overeating Do to the Body?
Stress-related eating often involves bingeing, late-night snacking, eating on the go, or consuming food on a full stomach. It can also involve eating foods we typically wouldn’t choose—particularly ultra-processed items. Cravings for those foods are a sign of stress. When we indulge, the brain’s reward system activates, producing a temporary mood boost.
Short-term overeating due to stress, such as during the holidays, can cause acid reflux and poor sleep, especially when large meals are combined with alcohol, as reported by Science Alert.
Over time, stress-induced overeating can lead to obesity and raise the risk of cancer, heart disease, and diabetes.
The Foods We Eat Affect Our Stress Levels
Australian scientists have observed that the foods we choose can influence our stress levels.
A diet high in refined carbohydrates and sugar (such as sugary drinks, candies, crackers, and pastries) can cause a rapid spike in blood sugar followed by a crash. Foods high in unhealthy saturated fats can worsen inflammation in the body. Inflammation and rapid blood-sugar fluctuations can change our mood, particularly by increasing anxiety.
Some foods can improve the balance of neurotransmitters that regulate stress and mood. For example, omega-3 fatty acids found in fish and flaxseeds reduce inflammation and support brain health. Magnesium, in leafy greens and nuts, helps regulate cortisol levels and the body’s stress response.
B vitamins, found in whole grains, nuts, seeds, legumes, and animal products, support nervous system function and energy metabolism, and can improve mood and cognitive performance.
5 Tips for Enjoying Holiday Meals Without Overindulging
Here are some tips for enjoying holiday meals while avoiding stress-induced overeating:
- Eat slowly; chew each bite thoroughly.
- Stick to your regular mealtimes, even during the holidays.
- Maintain healthy habits, even if you’re eating more during the festive season. Prioritize quality sleep and physical activity.
- Drink plenty of water. Water helps your body function and can curb hunger—stomach signals to the brain can temporarily reduce feelings of hunger.
- Don’t eat too little. Restricting food intake can lead to more overeating and increase stress.
Plus Three Bonus Tips for Managing Holiday Stress
- Reframe holiday stress. Instead of seeing it as purely negative, view it as a burst of energy for tasks like gift shopping or spending time with family.
- Be kind and empathetic to yourself and others. Talk to yourself the way you would talk to a friend; that approach improves well-being.
- Do enjoyable activities: craft, exercise, practice breathing exercises, read. These activities help your mind and body relax and restore balance.
