In today's busy life, you encounter stress everywhere, and it affects not only how busy we are in our heads. It is interesting to discover that stress can also influence your eating habits, an aspect that is often overlooked.
Do you live in the Rijswijk area and do you sometimes experience stress? Are you curious about the relationship between stress and our eating habits? Let's delve a little deeper into this, so you better understand how stress can influence what you put on your plate.
When we experience stress, our body enters fight-or-flight mode. This triggers the release of stress hormones such as cortisol and adrenaline, which prepare our body for action. However, it is important to note that prolonged exposure to elevated levels of these hormones can be harmful to our health.
When we are stressed, whether short-term or long-term, it affects both the quantity and quality of the food we eat. Stress can lead to changes in our eating habits and the way our body uses energy, which in turn affects how we feel. Although we know there is a connection between stress, what we eat, how much energy we expend, and our emotions, we do not yet fully understand exactly how these processes are interconnected.
There is convincing evidence from experiments demonstrating that stress can lead to both increased and decreased calorie intake. Additionally, various studies suggest that prolonged exposure to stress, particularly in certain dining environments, can contribute to obesity or, conversely, to anorexia.
You might be familiar with this: when you are stressed, you tend to reach just a little more for that bag of chips or those tasty chocolate cookies. Stress can influence your eating habits and lead to changes in food choices. People often tend to reach for energy-rich foods with a high fat and sugar content. These foods can offer a temporary sense of comfort and pleasure because they promote the release of the happiness hormone dopamine, among other things.
Here are some practical tips for dealing with stress effectively, with special attention to power supply, movement and sleep:
Power supply
Foods can play an important role in managing stress. Here are some options that can reduce stress:
- Fatty fish (omega-3): Studies suggest that omega-3 polyunsaturated fatty acids in fatty fish have a protective effect against cardiovascular and metabolic diseases. Mackerel, salmon, herring, sardines, and trout are important sources of omega-3.
Tip: Consider reserving one day a week as "fat fish day".
- Magnesium: This nutrient plays an important role in reducing stress. It promotes muscle relaxation and has a calming effect. Foods rich in magnesium include whole-grain products, leafy greens, nuts, dairy products, and meat.
Tip: A daily handful of unsalted nuts can contribute to magnesium intake.
Movement
The body produces stress hormones when under stress. Exercise can help break down these hormones, reducing feelings of stress. This promotes recovery from stressful situations and makes us better equipped to handle future stress.
Tip: try to go for a bike ride or a walk regularly.
Sleep
A healthy lifestyle includes sufficient sleep to give the body the necessary recovery time after physical and mental exertion during the day. Here are some tips for a good night's sleep:
- Try to get at least 7-9 hours of sleep every night.
- Maintain a consistent sleep schedule to improve the quality of your sleep.
- Create a relaxing bedtime routine to reduce stress.
In short, stress can influence what and how much we eat. Stress hormones can alter our eating habits, causing us to gravitate towards comfort foods high in fat and sugar, for example. It is crucial to find healthy ways to manage stress, make conscious food choices, get enough sleep, and exercise regularly for an overall healthy lifestyle. When experiencing stress, try to follow the tips provided and discover what works best for you.
Avalon van Dijk
Nutrition and Dietetics Program, The Hague University of Applied Sciences
References
Dakanalis, A. (2023). The Association of Emotional Eating with Overweight/Obesity, Depression, Anxiety/Stress, and Dietary Patterns: A Review of the Current Clinical Evidence. Nutrition and health public, 20.
Hormones. (2005). Exercise and the stress system. p. 17.
Licensee MDPI, BS (2020, November 11). Magnesium Status and Stress: The Vicious Circle Concept Revisited. p. 21.
Lovallo, W. R. (2007). Caffeine and Stress: Implications for Risk, Assessment, and Management of Hypertension. 20.
Nikoline Bach Hyldelund. (2022). Why Being 'Stressed' Is 'Desserts' in Reverse—The Effect of Acute Psychosocial Stress on Food Pleasure and Food Choice. PMC, 20.
Vink, MD (2018, June 20). Magnesium and stress. p. 80.
Yvonne M. Ulrich-Lai. (2016). Stress Exposure, Food Intake, and Emotional State. PMC, 20.
Could you use help implementing a healthy diet?
English 
Dutch