There is nothing that can seem as enticing as drowning your woes with stress eating—think an ice cream tub after a gurelling day. However, when one quick scoop turns into an all-you-can-eat fest, it becomes important to take notice of your eating patterns to evaluate whether your eating choices are prompted by hunger or by stress. If left unchecked, the latter can lay down the seeds for eating disorders and other unhealthy eating patterns. Which is why, we called upon an expert to decode the same and here’s what we learned:
What is stress eating?
“Stress releases hormones that can lead to changes in eating patterns which prompts people to use food as a coping mechanism to help feel better. Research shows that in stressful conditions, the body tends to crave foods that are high in fat, salt or carbohydrates,” explains Priyanka Lulla, clinical dietician at Sir HN Reliance Foundation Hospital, Mumbai.
Some symptoms to watch out for include the sudden urge to eat or cravings for high sugar or high fat foods, eating at unusual times, over-eating or feeling guilty after a binge. While food can be fuel for the body, over-indulging in certain types of pleasure-giving foods during times of stress can be an indicator of emotional eating. If you are looking to stay one step ahead of guilt-inducing binges, Lulla shares her best advice below:
Identify triggers
It is important to check with yourself, whether you are eating due to hunger or as a response to an emotion. Making a note of such situations can be helpful for identifying triggers in the future. While negative emotions, such as sadness and stress, are among common causes of stress eating, eating patterns can also be impacted at social gatherings as well.
Remove temptations
Research has shown that visual exposure to foods rich in empty calories stimulates cravings. To combat the same, it helps to ensure that foods like baked goods, chips, sodas and candies are not kept easily accessible in the house or car for a quick bite. It is also recommended to avoid going grocery shopping when highly hungry because it can increase the chances of over-buying foods rich in empty calories.
Engage in mindful eating
Concentrating on food while eating is imperative to avoid over-eating and better assimilation of food. Avoiding TV, smartphones and other distractions during meals should be ensured to establish a better connection with what you are eating. Instead, try to focus on the smell, texture, and feel of the food in your mouth for better digestion and absorption.
Maintain a food journal
Keeping a record of what you eat throughout the day by maintaining a food journal can help evaluate your eating patterns and identify any triggers of stress eating so that you can avoid them in the future.
Look for healthy eating alternatives
While stress can be a non-negotiable part of everyday life, foods that are high in fiber and protein are great snacks to keep handy—this can include nuts, seeds, dried fruits and fresh fruits. Foods like whole grains and pulses, oats, quinoa, beans, peas and lentils should be included in your major meals as they provide satiety and can reduce the chances of over-eating due to hunger spikes.
Also read:
Could stress be messing with your appetite?
What makes our relationship with food so emotional?
Stressed? Eat this
