In Good Health | written by: LINDA STEPHENS
photo courtesy: Linda Stephens
The holidays are an amazing time of the year. Spending time with loved ones, connecting and feeling the joy of the season reduces cortisol levels (your stress hormone) and raises oxytocin levels (your happy hormone). The more you raise your oxytocin levels each day, the less chronic stress you will have. That being said, the holidays can also bring a decent wallop of stress, strife and feeling overwhelmed …and the one thing you don’t want to do when you’re stressed is EAT!
In today’s fast-paced world, stress has become an inevitable part of our lives. As we know, it can get even worse during the holidays for a million different reasons. As we stress out, so do we seek comfort and relief, turning to various coping mechanisms. Chief among them? Stress eating. However, indulging in excessive food consumption under stress can have really bad effects on our bodies. Here’s why:
• Weight Gain
One of the most apparent consequences of stress eating is weight gain. Because, when stress triggers the release of cortisol, it’s not veggies and healthy snacks we turn to. Rather, we tend to crave high-calorie, sugary, fatty foods. Over time, the excessive calorie intake that comes with them can add pounds and eventually contribute to obesity. Excess weight not only affects our physical appearance, it also increases the risk of developing health conditions such as heart disease, diabetes and certain types of cancer.
• Nutritional Imbalances
Those high-calorie, sugary, fatty comfort foods we reach for when we’re stressed may provide temporary relief from the stress we feel, but it is phantom comfort because they lack the essential nutrients, vitamins, minerals and fiber we need to maintain optimal health. This can lead to nutritional imbalances and the weakened immune system and impaired cognitive function that accompany them. It can also increase our risk of chronic diseases such as osteoporosis and anemia.
• Digestive Problems
Stress eating can disrupt the normal functioning of the digestive system. When under stress, the body diverts blood and energy away from digestion, leading to reduced enzyme production and slower digestion. This can result in symptoms such as indigestion, bloating, constipation and acid reflux. When you have to take antacids for stomach acid or esophageal issues, you cancel your body’s ability to make nitric oxide which is extremely important for arterial health and blood flow.
• Emotional Consequences
Again, don’t be lured by the fleeting relief of stress eating: it usually leads to feelings of guilt and shame which then bring on more stress. This puts more pressure on your body overall and over time, it can cause ulcers and other health issues.
Strategies to Stop Stress Eating
- When you’re feeling overwhelmed or anxious, one proven way to take the pressure off is to change your environment—get outside, take a walk, stand up and stretch, spend a couple minutes on an instrument if you play one. Changing your environment will change your mindset. Changing your mindset gives your brain a rest. Then, when you return to the source of your stress, you will be better able to see it through a logical lens versus the emotional one that leads to stress eating.
- Engage in regular physical activity.
- Practice relaxation techniques such as yoga, deep breathing, a good massage or anything that makes you feel calm and at peace.
- Take time to enjoy your life, your family and surround yourself with positive, supportive people who have your back. This will help you minimize the stress you feel in the first place which will naturally lessen the pull to stress eat.
- Remember: There will be some situations that you just can’t change. Accept them and move on.
Most important of all, the next time you think the answer to your stress is in your fridge, stop, and remind yourself: the better you take care of your amazing body, the better it will treat you for years to come, the better you will be able to handle future stress and the better you will be for the people and things you truly love.
In good health, and Happy Holidays!
LINDA STEPHENS, M.S. Nutritionist, Darien Resident and Owner, Linda Stephens Fitness, LLC. My virtual door is always open if you want to discuss your health goals. You can schedule a complimentary call with me through my website at www.lindamstephens.com
