How to stop stress eating

By Kimberly Gillan|

Under the pump? Your body is probably craving high-energy foods. (Image: iStock)
How to stop diving into junk foods when you're under pressure.

Whether it's an epic deadline, personal crisis or just a really crappy day, sometimes only chocolate cake can help – particularly for women.

While the body's immediate response to stress is to curb appetite and increase adrenalin (so we can run fast from predators), long-term stress leads to the production of the stress hormone cortisol, which not only increases appetite but is also believed to increase motivation – and therefore motivation to eat.

Carbohydrates feel particularly therapeutic in times of stress, and Kara Landau, Travelling Dietitian, told Coach that that's because they aid in the production of serotonin, our calming hormone.

More specifically, carbohydrates help to transport tryptophan — the amino acid required for producing serotonin — to the brain to spark the serotonin release

"People seek these foods as comfort foods when feeling under pressure to bring about immediate enjoyment," Landau explains.

Last year, research found sugary foods reduce the release of the stress hormone cortisol, and the study authors warn that people with chronic stress may find themselves "hooked" on sugar and gain weight as a result.

Research shows women are more likely to reach for foods when stressed while men are more likely to drink or smoke.

Stress is an unfortunate fact of life, so what can you do if you're under the pump and don't want to gain weight?

1. Clear your cupboards

If the foods are on hand then you're way more likely to eat them, so Harvard University researchers suggest removing tempting foods so that accessing them becomes much more difficult.

"Keeping those 'comfort foods' handy is just inviting trouble," they write.

2. Force a healthy snack down

You can often quieten a Mars Bar craving by stuffing a healthier food in your mouth.

"Buy a bag of mixed greens and a can of tuna in extra virgin olive oil and make up a tuna salad in seconds," Landau says.

Tuna's omega-3 fatty acids are believed to assist in lowering anxiety, while green leafy vegetables contain folate, which helps the body produce dopamine, a pleasure-inducing brain chemical.

"Another great option is some high-protein bread with some avocado over the top," Landau says.

Seedy breads are particularly great because they contain magnesium, which can help balance emotions,

3. Know your triggers

Stress often arises in patterns, and knowing what causes you to beeline to the convenience store can help you stop it in advance.

"Notice your trigger points that lead to mindlessly eating and set up suitable alternate activities," Landau says.

"That might be having a friend or colleague you can turn and speak with, doing some exercise or finding a creative outlet. It might even be a case of keeping a journal and writing down your feelings to keep your hands busy."

4. Breathe deeply

If you're feeling stressed, then you want to slow down the release of cortisol.

Harvard University researchers recommend meditation as a way of calming down and making you more mindful, which should stop you raiding the vending machine.

Try taking 10 deep breaths at your desk or a five-minute meditation exercise from an app like Smiling Mind.
