Ah, stress. The ultimate influencer.
You likely already know that stress affects your body, mind, and overall wellbeing. Well, we’ve got something to add to that list: your appetite.
Can’t even think about eating when you’re under pressure? Or immediately feel snack-y when times get tense? Color us unsurprised—there’s a strong connection between stress and appetite. Let’s take a closer look.
Stress & Eating: How It Works
First up, let’s define what we’re dealing with: cortisol. Cortisol isn’t the enemy; it’s your body’s main stress hormone. In the endocrine system, i.e. a network of glands and organs that control the production and release of hormones in the human body, cortisol’s job is to manage the body’s response to stress.
When there’s a surplus of this powerful hormone in the body, you can see effects on your sleep-wake cycle, libido, and… *drumroll*...appetite. Studies found that increased cortisol levels seem to align with rises in both ghrelin, the “hunger hormone”1, and leptin, the hormone that tells your brain you’re full.2 In short? Stress-induced eating or loss of appetite are both possible. Ack!
Completing a big project at work and food is the furthest thing from your mind? Been going through a lot and finding yourself craving high-fat, energy-dense foods? That’s that stress response, baby. And it’s 100% normal.
Why Emotional Eating Can Fluctuate
How can stress make you graze-crazy one day and leave you forgetting lunch the next? There’s lots of reasons (including that everyone’s body is different), but our first answer: there are different kinds of stress.
A recent study found that under acute (short-term) stress, which is sparked by an immediate threat like swerving to avoid a car accident or a surprise deadline at work, the body tends to suppress appetite.3 Why? Because acute stress triggers the body’s fight-or-flight response, and the combination of hormones released want you to focus on surviving the perceived threat in front of you—not french fries.
On the flip side? Under chronic, or long-term stress, triggered by an anxiety-inducing job, relationship, or traumatic event, studies found that participants were most likely to experience increased cravings and a stronger appetite.3 This is sometimes known as emotional eating, and it’s why people devour pints of ice cream immediately after a breakup in movies. Or real life. We don’t judge.
Another factor to consider: your period. Hormonal shifts are the name of the game throughout your cycle, and these fluctuations can also lead to increased hunger and loss of appetite, depending on the person (and cycle!) Add stress into that equation, and it’s no wonder your hunger levels are zig-zagging.
Why There May Be A Deeper Issue
Stress-related eating patterns are (we repeat) totally normal—but they can also be a big, flashing sign that your emotional wellbeing isn’t in tip-top shape.
Skipping meals for days on end? Feeling a little out of control when it comes to food? Both of these patterns can indicate that some external stressors in your life are weighing heavily on you. It’s time to check in with yourself! So, if you’ve been:
- Burning the midnight oil to make ends meet at work
- Struggling through a relationship that might be unhealthy
- Grieving a major loss
- Experiencing mental health challenges
Your body might be telling you it’s time to make a change or seek additional support. Consider reaching out to your primary care physician or mental health care provider to strategize what support is right for you.
How To Support Yourself Through Stress Eating
Dealing with stress-induced eating patterns can be frustrating, especially when you feel out of control. But have no fear, we’re here—with some helpful tips on how to support your body (and yourself) through it.
- Balance, balance, balance. Feeling super peckish? Honor cravings when they come, but lead with whole, nutrient-dense foods so your body is still getting all the antioxidants, macronutrients, and energy it needs. Not feeling hungry at all? Guess what—you still need to fuel your body. Grab a quick meal with a combo of protein, carbs, and fats, even if it’s a smoothie.
- Manage your cortisol levels. Guess what? If you’re stressed all the time and your eating patterns reflect that, you’re likely experiencing ongoing, elevated cortisol levels. Check out some ways to lower them here.
- Be kind to yourself. You’re already stressed. The last thing you need right now is a bully in your head, particularly if you already have a complicated relationship with food. Be gentle with yourself on your journey and lean on your support network.
