Stress and Nutrition

What is Stress?

Each individual may have his/her own definition of stress. In general, stress is an emotionally-upsetting condition, which may be accompanied by the following symptoms:

Feeling tired or run down
Weight loss or gain
Frequent headaches
Feeling overwhelmed
Getting angry or frustrated easily
Becoming more critical of yourself and others

In addition to these daily problems, stressed individuals are also more at risk for the following diseases and conditions: heart disease, stroke, diabetes, weakened immune system, digestive problems, irritable bowel syndrome (IBS), and sleep disturbances.

Individuals differ in their reactions to events that can trigger stress. What is stressful to one person may not be stressful to another. Some individuals become “stressed out” by almost anything, while others are able to handle the same events in a calm manner. Often it is not the event itself that causes stress, but the person’s perception of it. Stressed individuals need to learn they cannot control many events that happen, but they should be able to manage how they perceive and react to them.

Stress-Induced Eating

Often an individual’s reaction to stress is evidenced in their eating habits. While it is more common to overeat when “stressed out,” there are those who under eat. Both habits are detrimental to the person’s overall well-being. Eating too little depletes one’s energy, and decreases the ability to focus. Eating too much tends to lead to weight gain, and often causes sluggishness, which may impair one’s ability to think clearly.

Cravings experienced under stress are not just a figment of the imagination—there is a biological basis to them. When a person experiences something stressful, their brain goes into “fight or flight” mode, and the body undergoes many changes as it prepares for physical activity, including the release of adrenaline and cortisol. These hormones help mobilize carbohydrates and fat for quick energy. When the stress is over, the cortisol acts to increase appetite so the carbohydrates and fat that should have burned while fleeing or fighting can be replaced. Most often, people do not physically react to the stressor, so they don’t need to replace any carbohydrates or fat because none was used. If an individual gives in to their cravings each time they are stressed, weight gain will probably occur because excess energy (carbohydrates and fat) is not used.

Ask yourself the following questions to see if you might have eating habits that are affected by your stress level.

Do you feel like you have to skip breakfast or other meals because you do not have time?
Do you depend on caffeine to keep you awake in the morning, and at other times of the day, when you are feeling low in energy?
Are you starving when you get home from a busy day of classes and other activities?
When you eat under stress, do you only choose foods that are high in salt, simple sugars, and/or fat?
Have you gained or lost weight recently due to stress eating?

If you answered "yes" to any of these questions, your diet may be affected by your stress level. Read the following helpful hints in order to help you manage stress, and control your eating habits.

Overcome Stress-Induced Eating

Look for other ways to manage your stress:

Share your feelings with others. Talking to a close friend about your worries can make things seem better, and therefore easier to handle. It can also help you think through a problem, and your friends may have suggestions that you had not considered.

Exercise. Exercising relieves stress, builds muscle, reduces weight, and may help reduce the risk of heart disease. Aerobic exercise for several weeks may lead to a decreased output of “fight or flight” hormones, and may increase endorphins—natural relaxation chemicals in the brain. Consider taking up yoga. Yoga is designed to help people understand their individual personalities, and put their minds and emotions in order. There are books and video tapes about aerobic exercises and yoga, or you can visit the recreational center on campus for classes. To check out a schedule of the times fitness sessions are offered at the recreational center, visit the website at: http://www.recservices.ksu.edu/.

Deep breathing and other relaxation techniques. There are a variety of relaxation techniques designed to help you calm down during stressful times. Try using these before grabbing that candy bar. For an explanation of some of the relaxation techniques and other information about stress management, visit the University Counseling services website on stress at: http://www.k-state.edu/counseling/student/stressmgmt.htm.

Take a walk. Take a moment to step outside, and enjoy your surroundings. Try to appreciate details of your environment that you may have neglected before, such as beautiful flowers in the spring, gentle snowflakes in the winter, colorful leaves in the fall, and the laughter of children playing outside in the summer. These are simple things that are easy to forget about when you are worried about other things.

Spend time on hobbies. Remember to include activities you enjoy in your daily schedule. When people are pressed for time, they often cut out things they do for enjoyment because they seem less important. In reality, spending a little time on your hobbies will actually give you more energy to complete what you are required to do.

When you have stress-related cravings, try waiting 15 or 30 minutes before giving in. Your cravings may disappear if you become distracted by something else.

Eat only when you are sitting down, and when you are not doing another activity, such as studying, reading, or watching television. If you eat while doing something else, it is easy to absentmindedly eat more than you intended. When you actually focus on what you are eating, you will be more likely to eat according to your hunger.

Eat regular, complete, and healthy meals. This does not necessarily mean the traditional three meals a day. Often, it is better to eat less and more often throughout the day. Try to allow yourself some flexibility with meal times, so that you will not eat just because it is “time” to eat, but instead, eat when you are hungry. If you skip meals, you are less likely to handle stress well because you will lack energy and/or the mental clarity to do so. In addition, you are more likely to go on an eating binge when you finally do have time to eat.

Keep a diary. Write down everything you eat each day. This might help you think more about what you are eating. You may also note what events are stressful to you, and are causing you to eat. Once you are aware of what is causing stress in your life, you may be able to form goals to help you manage that stress.

Reduce the amount of caffeine, alcohol, nicotine, and simple sugars in your diet.

Caffeine is a stimulant, and overconsumption will only contribute to your anxiety. When caffeine is overused, it may lead to insomnia and restlessness.

Alcohol in small amounts may help you relax, but larger amounts may disrupt your sleep and cause hangovers, both of which will add to your stress level.

Nicotine raises your heart rate, and is stressful to your body. Consider giving up smoking!

Initially, sugar will give you energy. Your body counteracts the high amount of sugar by producing insulin. Once your blood sugar is back to normal, the insulin will continue to act, and then you will have lower energy than before you ate the sugar.

Alleviate end-of-the-day binges by giving yourself something else to look forward to. Get a book, magazine, or video that you can enjoy when you come home from classes, instead of reaching for snacks.

Find a friend who also has difficulties with eating in response to stress. Share ideas with each other on ways to manage stress levels. In addition, when you feel as though you want to eat (and it’s a stress-related craving), instead of eating, call that person or write him/her a note.

Write yourself reminder notes. Post these messages in areas that you might be when stress-related cravings occur. The messages can be whatever works for you. An example is, “Think about why you’re eating.”

10.

Know yourself and what your temptations are. If you have trouble snacking while studying, go to the parts of the library where food is not allowed. If you study in your residence hall room, don’t keep snacks around. Perhaps you could study with a group of people, which could help distract you from cravings.

11.

Listen to your body. If you’re hungry, listen to your body for hunger cues to determine whether you are hungry due to stress, or from need of food. Real hunger pains include a slight stomach discomfort, a growling stomach, and feeling worn down.

12.

Choose healthy, stress-relieving snacks. Crunchy, low-calorie foods, such as fruits and vegetables help reduce tension. Try crisp vegetables, such as celery, carrots, and green peppers. Crisp apples may also be satisfying. Popcorn (minus the salt and butter) is also a healthy alternative to sugary and fatty snack foods.

13.

Save the money you plan on using for snack foods. Whenever you’re tempted to purchase snacks from a vending machine or convenience store, save that money in a special place. As the amount of money increases, you will feel good about all the times you resisted temptations. Plan on a special way to use the money you saved as a way of rewarding yourself.

14.

Remove tempting foods from your residence hall room. If you don’t keep sugary and fatty snacks on hand, you’ll be less likely to indulge each time you feel stressed.

15.

Be aware of situations you can’t control. Have the wisdom to realize when you’re in a situation you can’t control, and accept it! Don’t waste time trying to change it, but focus on reacting to the situation in a stress-free manner.