Understanding stress eating: Causes, effects, and management

Team L&M

In today’s fast paced world, stress and overburdened lives have become the new normal for everyone working in any industry, leading to various physical and emotional challenges. Among these stress eating is a phenomenon that makes an individual turn to food as a source of comfort in response to stress, anxiety, or other emotional triggers.

Stress eating, often synonymous with emotional eating, occurs when individuals use food to cope with negative emotions. It’s a response driven by the body’s release of hormones such as cortisol and insulin, along with ghrelin, which increases hunger. A Harvard Health report highlights that approximately 27 per cent of adults admit to eating as a way to manage stress, underscoring the prevalence and seriousness of this issue.

Several factors contribute to this problem which triggers emotions such as stress, anxiety, sadness, or boredom which can prompt individuals to seek comfort in food. Hormonal changes induced by stress can affect appetite and cravings, leading to increased consumption of comfort foods which can be unhealthy for any individual. Social influences, including peer pressure and social settings, can also play a role in stress-eating behaviour.

The effects of stress eating on the body are manifold. One of the most immediate impacts is weight gain, as excessive consumption of high-calorie foods can lead to an increase in body weight and associated health issues. Nutritional imbalance is another consequence, as stress eaters often opt for low-nutrient, high-calorie foods, depriving the body of essential nutrients. Moreover, the emotional impact of stress eating cannot be overlooked. It can create a cycle of guilt, shame, and further stress, perpetuating the habit and making it difficult to break free.

Managing stress eating requires a multifaceted approach. The first step is to identify the emotional triggers that lead to stress eating. Recognising these triggers can help individuals develop awareness and control over their eating habits. Finding alternatives to food as a coping mechanism is also crucial. Seeking support from therapists or counsellors can address underlying emotional issues contributing to this behaviour. Creating a healthy environment by stocking up on nutritious foods and fostering supportive eating habits is equally important.

According to Dr Preeti Nagar, Dietitian at Noida International Institute of Medical Sciences (NIIMS) College & Hospital, stress eating is a legitimate concern that affects a significant portion of the population. By understanding the causes and effects of stress eating and implementing strategies to manage it, individuals can break the cycle of emotional eating and promote better physical and emotional well-being. Engaging in activities such as exercise, meditation, or hobbies can provide healthy outlets for managing stress. Practising mindful eating, where one pays attention to hunger cues and eats intentionally rather than impulsively, can also help mitigate the problem.