Stress is indeed damaging for our health. Apart from "gifting" us hypertension, diabetes, acne, hair fall, etc., it can also make us fat. Not only do you eat when you are actually not hungry, you tend to crave for high-fat stuff like ice-cream, doughnuts, cookies, or deep-fried stuff. You don't feel the slightest desire to munch on carrot sticks or nuts at such times. Experts are of the opinion that women tend to use food to stave off worries concerning family, finance as well as work. However, once they start overeating, food becomes another stressor.
A study was done last year by researchers of the University of California at San Francisco, which showed that women who feel stressed quite often end up eating high-fat treats. They also indulge in skipping meals, keeping irregular food timings, as well as cutting out certain foods completely from their diet.
A study was done last year by researchers of the University of California at San Francisco, which showed that women who feel stressed quite often end up eating high-fat treats. They also indulge in skipping meals, keeping irregular food timings, as well as cutting out certain foods completely from their diet.
Studies show that when you impose a lot of restriction in your diet, counting each morsel, it causes a lot of stress inside. This could result in you gaining more weight than losing.
Ways to Overcome Stress Eating
The habit of eating when you are stressed kind of catches up with you and changes your eating habit even when you are not stressed. Wrong foods could again make you stressed, and stress makes you choose wrong foods. To avoid getting into this vicious circle, try these tips to modify this habit:
· Awareness is the Key: Being aware of your actions helps you modify them. During stressful times, your mind is embroiled in those thoughts, and you hardly realize what you ate. So, when stress beckons you to go open the fridge, stop in your tracks and ask whether you are really hungry or what was your previous food and when did you have it. You will be able to do this only if you are aware of your actions. Taking time out to do such interrogation will help you understand the reason for your eating at that point in time. If hunger was not the cause of that particular craving, then even if you eat at that point in time, you will not be satisfied, and you may reach out for more unhealthy stuff.
· Lay a Strong Foundation: Lay down a nutritious foundation of eating, wherein you eat a healthy food every 4 to 5 hours. This will not only keep your blood sugar stabilized, but also keep your emotions balanced. This will also help you tackle your problems in a calm way without getting stressed. The mind-body connection is a very intriguing vicious cycle. When you look after your body well, your mind will be calm. On the other hand, a calm mind will help you take care of your body well. To achieve both of this, awareness and mindfulness is required. Have a pep talk with yourself from time to time, saying there is nothing to be stressed about.
· Complex is Good: Lead a simple life, but eat complex carbohydrates. These carbs help your brain release a feel-good hormone called serotonin, which helps with stress busting. Whole-grain breads, oatmeal, whole-grain pasta, brown rice, beans, skimmed milk, vegetables, and fruits should all form part of your diet. This will make you stay satiated for longer periods of time, preventing odd-time cravings for simple carbs and sweets.
· Opt for Natural Sweetness: If you have a sweet tooth, you will crave for sweets when you are stressed. Having loads of ice cream, candies, and pastries will spoil your digestive health apart from giving you extra tires. On the other hand, fruits provide natural sweetness which will check your refined sugar cravings as well as providing the much-needed fiber to your digestive system. So, even when you are stressed, motivate yourself to reach out for fruits.
· Crunchy Way to Health: People who like crunchy foods will reach out for crunchy stuff when they are stressed. And, the easiest crunchy foods one can lay hands on are chips, potato wafers, pretzels, crackers, etc. If crunchy is what you like, keep some carrots or celery ready in the refrigerator. Other good options are soy or ragi chips or roasted, oil- and salt-free nuts.
· Smart Shopping: Plan out your shopping list in advance taking into consideration your's and your loved ones' eating habits. As you are caught off-guard when stress and cravings occur, you are likely to eat whatever you have stocked. Therefore, your shopping list should contain healthy foods. Shop for plenty of fruits and small packets of unsalted, unsweetened nuts (which you can even carry to office in your handbag). These will help you tide over your stressful periods. Another very important factor while venturing out to shop is never shop when you are hungry, as you will most certainly make the wrong food choices.
· Hide Them:They say, "out of sight is out of mind" which is very true in your eating patterns too. When you stock junk foods and unhealthy snacks visibly at home, the temptation to reach out for them when you are stressed is much higher. Ideally, banish all such foods from home. However, if you must stock these snacks for the sake of children or guests, keep them out of sight. Store them behind larger packages or in closets or lofts which are difficult to reach. Even in the freezer, if you have to stock ice-creams, hide it behind frozen peas or meat. Similarly, when commuting back from work, avoid the places where junk foods are available. This is the time you are stressed and famished, and if you see a junk food joint, the chances of falling for it is big.
· Think Out of the (Snack) Box: When you are stressed, think of other ways to beat it. Taking a walk in the park, playing with your pet, listening to music, meditating, talking to a friend, cleaning up and rearranging your cupboard are all stress-busting activities. Choose something you enjoy doing. Take care to hang out with positive people when you are stressed.
Don't get beaten down by stress, instead beat it and control your life the way you want to lead it. Writing down your thoughts when you are stressed is also a good way of avoid getting bogged down by the stress. Don't eat your way through stress, sit up and take charge of your life!
