What we eat and how we feel. These two things are interrelated in a multitude of ways, and in this blog we’re looking specifically at how stress plays a role in what we eat.
It’s no secret to anyone that our emotions, and particularly negative ones, can affect what, how much, and when we eat.
A lower level of stress or anxiety can see us turning to food for comfort and distraction, whereas extreme levels of stress can turn us off food altogether. Neither are, or course, ideal.
But why and how does stress cause this reaction in our bodies?
Well, when we feel calm, relaxed, in-control etc. we are activating our parasympathetic nervous system – our rest and digest mode. Clue is there, right? Our bodies process food best when we’re in this state, allowing us to absorb essential nutrients and minerals, and for food to pass smoothly though our digestive systems.
When we’re stressed, anxious, upset or fearful, we activate our sympathetic nervous system – our fight or flight, interrupting our digestion (oh hi there bloating and acid reflux).
Unfortunately, modern life can be a bit of a trigger for this, especially as our brains and bodies react to ‘imagined’ future scenarios, and ‘remembered’ past scenarios as if the threat is present RIGHT NOW.
For a lot of people, this means a pretty continuous state of stress.
In the short term, stress releases cortisol into our bloodstreams, which triggers high-sugar, high fat and processed food cravings.
In the longer term, this chronic level of stress can lead to overeating, undereating, and general poor food choices. This becomes a viscous cycle as our bodies are placed under strain, which in turn further negatively impacts our brains/minds/emotions. Not ideal.
So let’s talk ideas for managing stress, and bringing your body back into it’s preferred rest & digest mode.
Breathwork.
Yep, it can sound a little woo-woo, especially if you are new to the concept, but breathing in an intentional way can be a really simple practice to calm our nervous system.
Box Breathing is an easy breath pattern that involves; Inhale for 1-2-3-4, hold for 1-2-3-4, exhale for 1-2-3-4, and hold for 1,2,3,4. Repeat 5-10 times, and feel free to elongate the pattern (i.e. inhale for 5, then 6 seconds etc.). Try, if you can, to breath deep down into your belly, rather than holding the breath in your chest.
Next up, mindfulness, meditation and progressive muscle relaxation.
The first two encourage being present in the moment; find a quiet space to sit an relax, become aware of your natural breath rhythm, without feeling the need to change it. Consider how your body feels, notice where your body is touching the sofa/floor etc. and focus on these sensations.
Alternatively, guided meditations are great – or take a mindfulness walk where the aim is to switch off from anything other than the world as it is around you, notice the noises you here, the feel of the air on your face, the colours of nature etc.
Progressive muscle relaxation is a process of tensing, and then releasing, the muscles in your body – which can help release the physical tension that stress can bring. I like to start from the top down (and this can be done sitting or lying down), releasing tension around the eyes, the cheekbones, through the jaw. Taking it down one arm (shoulder, elbow, wrist and fingers), before repeating down the other side.
Exercise, Fresh Air & Sleep
The first two should help you with the later, especially if it is something you struggle with. Exercise reduces stress hormones like cortisol and increases endorphins, which are natural mood elevators. ‘Forest bathing’ in nature (no, we don’t mean actual bathing, its more about immersing yourself in a natural environment) has additional calming effects.
And if you struggle with sleep then setting up an evening routine for winding down – paying particular attention to step away from devices and screens 30 minutes before bed, can be a game changer.
Journaling & Practicing gratitude
Writing down thoughts and emotions can help process feelings and identify stressors, and focusing on positives can shift your mindset and reduce stress. Consider writing out thoughts about things such as;
What is causing my stress right now?
What are three things I’m grateful for today?
How can I reframe a current challenge in a positive light?
Hopefully you will find something here that will prove useful. It doesn’t have to take a long time – a few minutes of deep breathing can be enough to calm and reset your nervous system, reducing cortisol levels and the impacts of stress on your body.
Where food is concerned, eating slowly and mindfully, sitting up at a table (not slouching on that sofa!), and putting away distractions can all help our bodies focus on digesting food properly.
Stress and eating are deeply connected. By calming the nervous system, we can work on breaking the cycle of stress-driven eating, improve digestion, and develop a more mindful, balanced approach to food.
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