How Stress Affects Your Appetite
Lindsay Knake
| 4 min read
Lindsay Knake is a brand journalist for Blue Cross B...
Key Takeaways
- Stress can affect our appetites, either suppressing it or increasing cravings for comfort food.
- For decreased appetites, create a list of a few foods you can eat, such as oatmeal, cereal with fruit or chicken and rice.
- If you crave comfort or junk food, practice mindful eating, limit distractions while you eat and portion out healthy snacks.
Whether it’s a loss of appetite or cravings for junk food, stress can have a significant effect on your appetite.
Both a reduced or increased appetite can change how much we eat and what we want to eat, according to the American Psychiatric Association (APA). When stress hits or becomes chronic, knowing how it affects your appetite can help you manage and find ways to stay healthy.
When stress suppresses your appetite
In short-term situations, your body can switch into the “fight or flight” mode to deal with a real or perceived threat. Your body is flooded with adrenaline and shuts down your appetite, according to Harvard Health. Stress can also cause nausea, which can make it difficult to eat. On a stressful day, for example, you may not be able to eat breakfast or lunch but eat normally when the event is over.
Long-term stress can lead to anxiety and depression, which can also suppress your appetite, according to the APA. It can also lead to an increased risk of digestive disorders that can interfere with your appetite, including Crohn’s Disease, Irritable Bowel Syndrome (IBS), constipation and diarrhea.
If you experience a reduced appetite because of stress or depression, talk to your primary care provider (PCP) or seek help from a mental health professional about strategies to address the root causes and stress management techniques.
It is also important to find ways to fuel yourself. You can try to find a few items you can tolerate, particularly bland foods you might eat when you have an illness. Try to add fruits, vegetables, whole grains, lean protein and healthy fats. Here are a few examples:
- A bowl of low-sugar cereal or oatmeal with fresh fruit
- Peanut butter toast with fruit
- Avocado toast with a poached egg
- Chicken or fish with rice and steamed or roasted vegetables
You may also consider trying to eat on a schedule even if you aren’t hungry. Even small portions of these foods can help you with the calories and nutrients you need and help restore your appetite.
When stress increases your appetite
Overeating is a commonly known stress response. Particularly in long-term stress, elevated stress hormones can lead to craving foods high in sugar and fat, according to the APA. Food such as a bowl of ice cream or extra slices of pizza can also serve as emotional comfort during a stressful time. Even if you think this food makes you feel better, the feeling only lasts for a few minutes, according to the Cleveland Clinic. Stress eating is typically about avoiding difficult emotions rather than dealing with them.
You may also want to turn to alcohol as a stress reliever, but alcohol can increase anxiety and lead to worsened sleep and overall health.
Over time, habitual comfort eating of sugary, fatty and salty foods can lead to weight gain and increased risk of heart disease, Type 2 diabetes and other chronic conditions.
If you experience overeating because of stress, talk to your PCP or a mental health professional about addressing the causes of the ongoing stress.
You may try to create healthier versions of comfort foods your body craves, such as soup with extra vegetables. Mindful eating habits may also help you focus on your food rather than your emotions. The practice includes:
- Eating and chewing slowly.
- Paying attention to the texture and smell of food.
- Limiting distractions such as putting away your phone while you eat.
- Choosing healthy snacks and portioning them out beforehand.
- Portioning out snacks to help prevent mindless munching.
Stress management
The underlying key to appetite changes is an ongoing approach to managing stress. Living a healthy lifestyle can help reduce stress over time:
- Start or continue meditation and/or mindfulness.
- Try breathwork.
- Get counseling or therapy.
- Spend time with loved ones.
- Try to get seven or eight hours of sleep every night.
- Get at least 150 minutes of exercise a week.
- Eat a healthy diet of fruits, vegetables, lean protein and whole grains.
- Reduce or eliminate alcohol.
- Get your annual physical and recommended screenings.
Learn more about mental health and options you have as a member to seek help at bcbsm.com/mentalhealth.
Image: Getty Images
Related:
