How does stress affect eating?
Sources:
Stress affects eating in several ways, mainly depending on whether the stress is short-term or chronic.
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Short-Term Stress:
- Decreased Hunger: Short-term stress typically reduces hunger due to the release of bombesin, a peptide that decreases food intake while stress is present. This acts as a protective mechanism to keep the body alert and focused on handling immediate stressors 1.
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Chronic Stress:
- Increased Consumption: Chronic stress leads to increased consumption of comfort foods high in sugar and fat. This is due to a positive feedback loop where stress induces cravings for these foods, which in turn can exacerbate stress and lead to overeating. This pattern can have downstream effects such as type 2 diabetes and adrenal dysfunction 2.
- Insulin Resistance: Chronic stress can drive cravings and lead to insulin resistance, making it harder to feel satiated and control weight. People experiencing chronic stress are more likely to overeat, especially foods that are high in fat, sugar, and salt 3.
- Opioid System Activation: Stress can activate the body's opioid system, which reduces pain and induces a sense of sedation similar to that experienced with certain drugs. Food, particularly comfort food, can also activate this system, leading to patterns of overeating as a way to cope with stress 4.
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Behavioral Patterns:
- Individual Differences: Some people may lose their appetite under stress due to high sympathetic nervous system activity, which shuts down digestion. Others may experience an increase in appetite and eat compulsively, often due to stress-induced changes in reward circuitries and cravings for high-calorie foods 3.
- Compulsive Eating: Those with a tendency towards compulsive eating because of stress can benefit from strategies such as mindful eating and high-intensity interval training to help manage cravings and stress response pathways 5.
Understanding these mechanisms can help in developing personalized strategies to manage stress-related eating behaviors.
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