Stress and Diet: How Stress Affects Your Relationship with Food
Stress is a common factor in many people’s lives, and its impact can be felt in various aspects of our well-being. One area where stress can have a significant effect is our relationship with food. From emotional eating to changes in appetite, stress and diet are intertwined, and the consequences can be significant.
When it comes to our diet, stress affects us in two major ways. Firstly, there are physical changes in our food choices and eating habits. Under stress, we may find ourselves eating more than usual, choosing unhealthy foods, or struggling to make balanced choices. The time and energy constraints that come with stress can also lead to a lack of focus on healthy eating.
From a psychological perspective, stress can have a profound impact on our relationship with food. Many people turn to food as a way to cope with difficult emotions during stressful times. This emotional eating can be a temporary escape, but it doesn’t address the underlying stress. Additionally, stress can lead to a lack of presence while eating or increased critical thoughts about food and our bodies.
To understand the connection between stress and diet and find ways to navigate these obstacles, we spoke to expert dietitians. Miranda Galati, MHSc, RD, also known as Real Life Nutritionist, emphasizes that stress can influence what and how much we eat. Stressful days may cause us to eat beyond satiety, making it challenging to achieve our health goals and leading to digestive discomfort like bloating and gas.
On the other hand, stress can also lead to food restriction. Ignoring our need for nourishment during stressful times can exacerbate mental and physical distress. The lack of fuel can increase anxiety and stress, and eventually, hunger may intensify, causing us to overeat and feel even more stressed and uncomfortable. Eating regular, balanced meals, even on challenging days, is crucial for maintaining proper nutrition and overall well-being.
Stress can also influence the types of foods we choose. When we don’t feel our best or experience digestive issues, we may limit our food options or develop fear of certain foods or food groups. This can severely impact our relationship with food and hinder our ability to have a healthy diet.
The gut-brain connection also plays a role in stress and diet. Kim Kulp, RDN, a gut health expert, explains that stress affects how the gut and brain communicate with each other. This can result in changes in digestion, causing symptoms like bloating, abdominal pain, diarrhea, or constipation. The fear of eating and subsequent food restriction can lead to an inadequate intake of important nutrients, further perpetuating the stress cycle.
An additional consequence of stress is the tendency to use food as a form of self-soothing. Emotional or mindless eating during times of stress provides momentary relief, but it doesn’t address the underlying causes of stress. This pattern can lead to a cycle of guilt and shame, particularly for individuals struggling with disordered eating.
Furthermore, stress can affect our ability to prioritize tasks like cooking and grocery shopping. Jamie Nadeau, registered dietitian and founder of The Balanced Nutritionist, explains that stress can make it challenging to make time for these essential activities. This can result in relying on takeout or less nutritious foods, which can negatively impact our overall diet.
When stress becomes overwhelming, our ability to be present while eating or recognize our body’s hunger and fullness cues can diminish. Jenn Baswick, RD, notes that stress hampers our ability to slow down and listen to our body’s needs. This makes stress management a key factor for those who want to embrace intuitive eating.
It’s important to recognize the ways in which stress can affect our relationship with food and take steps to overcome these challenges. Prioritizing balanced meals, managing emotional eating, making time for self-care, and seeking support from healthcare professionals or registered dietitians can help us navigate the impact of stress on our diet. By empowering ourselves with new skills and knowledge, we can foster a healthier relationship with food and minimize the negative effects of stress on our well-being.