OPTIMIZE YOUR HEALTH
Manage Stress and Anxiety

Stress and Eating: A Dangerous Combination
By Sharon Hardy, RD, CDE

How many times a day do you say,” I’m so stressed?” Stress along with obesity has become a national epidemic. I believe there is a definite correlation. The 21st century lifestyle is making Americans fat.

Many times good nutrition is the first thing to go when times are stressful. When stress strikes, cortisol, a hormone, is released to help the body handle the physical response to stress. Cortisol is a powerful appetite trigger, which increases the desire for extra snacks and high-fat comfort foods. But in the end, eating to overcome stress will most likely lead to more anxiety. Be aware and plan ahead to avoid stress eating.

One of the most important things you can do to avoid stress eating is to plan to eat a small meal or snack every 3 to 4 hours. Three hours after lunch is the most common time for stress-induced eating. By not letting yourself get ravenously hungry you will avoid overeating. It’s common for stressed out people to eat on the run or skip meals. However, in a few minutes more than it takes to find a parking place and wait in line at a fast food restaurant, you can create a simple meal.

If you are on the road much of the time during the day, bring a lunch box with healthy snacks, so that you can eat regularly throughout the day. It’s easy to pack yogurt, fruit, nuts, sandwiches or low-fat string cheese. Also, drinking water throughout the day is helpful. In fact, often when we think we’re hungry we are actually thirsty.

Consciously setting aside time to prepare meals that are simple yet nutritious will actually boost your energy. In fact, it has been shown that eating a meal with good friends boosts endorphin levels. So, enjoy some relaxing music and a good conversation while you eat and decrease your level of stress.

Experts agree that people can learn to control stress. By planning to eat well we can be in more control and ultimately be less stressed. I encourage you to slow down, enjoy the pleasure of a delicious meal with friends and family, and improve your health.

—April 2007

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